Name: Healthy Garlic Chicken Zoodles Stir Fry
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Asian-Inspired
Ingredients: Protein & Vegetables 1 lb chicken breast, sliced into thin strips; 2 medium zucchini, spiralized into noodles; 1 red bell pepper, julienned; 1 carrot, julienned; 2 cloves garlic, minced; 1 tsp fresh ginger, minced; 2 green onions, chopped (for garnish); 1 tbsp sesame seeds (for garnish); Sauce & Seasonings ¼ cup soy sauce (or tamari for gluten-free); 1 tsp sesame oil; 1 tbsp olive oil (for cooking); ½ tsp red pepper flakes (adjust to taste); 1 tsp honey or maple syrup (optional); 1 tsp cornstarch or arrowroot powder (for thickening); 2 tbsp water

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Why You’ll Love This Recipe

If you’re looking for a delicious yet healthy meal that comes together in minutes, this Garlic Chicken Zoodles Stir Fry is the perfect choice. Packed with lean protein, fresh vegetables, and a savory garlic sauce, this dish is light yet satisfying. The zucchini noodles, or “zoodles,” offer a nutritious, low-carb alternative to traditional pasta, making this recipe ideal for those following a keto, paleo, or gluten-free diet.

Beyond its health benefits, this stir-fry is also quick to prepare, requiring just one pan and minimal cleanup. It’s the perfect meal for busy weeknights or when you’re craving something flavorful and wholesome without spending hours in the kitchen.

Ingredients

Chicken breast
Zucchini
Garlic
Bell peppers
Carrots
Soy sauce (or tamari for gluten-free option)
Sesame oil
Olive oil
Ginger
Green onions
Red pepper flakes
Honey or maple syrup (optional for sweetness)
Cornstarch or arrowroot powder (for thickening sauce)
Water
Sesame seeds (for garnish)

Directions

Step 1: Prepare the Ingredients

Slice the chicken breast into thin strips.
Spiralize the zucchini into noodles and set aside.
Julienne the bell peppers and carrots.
Mince the garlic and ginger.
In a small bowl, mix soy sauce, sesame oil, honey (if using), cornstarch, and water to create the stir-fry sauce.

Step 2: Cook the Chicken

Heat olive oil in a large skillet or wok over medium-high heat.
Add the chicken strips and cook for 4-5 minutes until golden brown and fully cooked.
Remove the chicken from the skillet and set aside.

Step 3: Sauté the Vegetables

In the same skillet, add a bit more oil if needed and sauté garlic and ginger until fragrant.
Add bell peppers and carrots, stirring frequently, and cook for 2-3 minutes until slightly tender.

Step 4: Combine and Stir-Fry

Return the cooked chicken to the skillet.
Pour in the prepared stir-fry sauce and toss everything to coat evenly.
Let the sauce thicken for 1-2 minutes.
Add the zucchini noodles last, tossing them just until warmed through but still crisp (about 1-2 minutes).

Step 5: Garnish and Serve

Remove from heat and top with chopped green onions, sesame seeds, and a pinch of red pepper flakes.
Serve immediately and enjoy!

Variations

Protein Swap: Use shrimp, tofu, or beef instead of chicken for a different flavor profile.
Extra Crunch: Add cashews, peanuts, or water chestnuts.
Low-Sodium Option: Use coconut aminos instead of soy sauce.
Spicy Version: Increase the red pepper flakes or add a dash of sriracha.
Sauce Alternatives: Try a peanut sauce or teriyaki glaze for a twist.

Servings and Timing

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2-3

Storage/Reheating

Refrigeration: Store leftovers in an airtight container for up to 3 days.
Freezing: Not recommended as zucchini noodles tend to become watery when thawed.
Reheating: Warm in a skillet over medium heat for best texture. Microwave if needed, but be mindful not to overcook the zoodles.

FAQs

How do I keep zucchini noodles from getting soggy?

Cook them only briefly and avoid adding salt until serving, as salt draws out moisture.

Can I use frozen zucchini noodles?

Yes, but thaw and drain them well before cooking to prevent excess water.

What can I use instead of zucchini noodles?

You can use spaghetti squash, shirataki noodles, or even whole wheat pasta if not following a low-carb diet.

Is this dish keto-friendly?

Yes! Just ensure you use a low-carb sweetener or skip the honey/maple syrup.

Can I meal prep this dish?

You can prep the ingredients ahead of time, but cook the zoodles fresh for the best texture.

What’s the best way to spiralize zucchini?

Use a handheld spiralizer, countertop spiralizer, or a julienne peeler.

How can I thicken the sauce without cornstarch?

Use arrowroot powder or xanthan gum as alternatives.

Can I add more vegetables?

Absolutely! Mushrooms, snap peas, or broccoli would be great additions.

Is this dish gluten-free?

Yes, if you use tamari or coconut aminos instead of soy sauce.

Can I make this ahead of time?

You can cook the chicken and prep the veggies in advance, but for best results, cook the zucchini noodles just before serving.

Conclusion

This Healthy Garlic Chicken Zoodles Stir Fry is a flavorful, nutrient-packed meal that’s easy to make and adaptable to your dietary preferences. With simple ingredients and a quick cooking time, it’s perfect for busy days when you want a delicious homemade meal without the hassle. Try it out and enjoy a satisfying, guilt-free dish that’s sure to become a favorite in your healthy recipe rotation!

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