Why You’ll Love This Recipe

Quick & Easy: Ready in just 15 minutes, this stir fry is a fast and fuss-free dish.
Healthy & Light: Low in calories and packed with vitamins, this zucchini stir fry is a great way to enjoy fresh vegetables.
Flavorful: The garlic adds an aromatic depth, while sesame seeds provide a satisfying crunch and a nutty flavor.
Customizable: Feel free to add other vegetables or protein to make this dish a complete meal.
Low-Carb & Gluten-Free: Perfect for those on a low-carb or gluten-free diet.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

3 medium zucchinis, sliced into thin rounds or half-moons
2 tablespoons olive oil
3 cloves garlic, minced
1 tablespoon soy sauce (or tamari for gluten-free)
1 teaspoon sesame oil
1 tablespoon sesame seeds
Salt and pepper, to taste
1 teaspoon crushed red pepper flakes (optional, for heat)

Directions

Prepare the Zucchini: Slice the zucchinis into thin rounds or half-moons, depending on your preference.
Toast Sesame Seeds: In a dry skillet over medium heat, toast the sesame seeds for 2-3 minutes, stirring occasionally until golden brown. Remove from heat and set aside.
Cook Garlic: In the same skillet, heat olive oil over medium heat. Add the minced garlic and cook for about 1-2 minutes, stirring frequently, until fragrant but not burned.
Stir-Fry Zucchini: Add the sliced zucchini to the skillet and stir-fry for 5-7 minutes, until the zucchini is tender but still slightly crisp.
Season: Add the soy sauce, sesame oil, salt, and pepper to the zucchini, and stir well to coat. If you like it spicy, sprinkle in the crushed red pepper flakes.
Finish with Sesame Seeds: Remove from heat and sprinkle the toasted sesame seeds over the stir fry. Serve immediately.

Servings and Timing

Servings: 4
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

Variations

Add Protein: Include cooked chicken, shrimp, or tofu for a more filling meal.
Other Veggies: Add bell peppers, mushrooms, or carrots to increase the variety of vegetables.
Spicy Option: Increase the crushed red pepper flakes for more heat or add a dash of sriracha.
Swap the Oil: Use avocado oil or coconut oil instead of olive oil for a different flavor profile.

Storage/Reheating

Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 2-3 days.
Reheating: Reheat in the microwave for 1-2 minutes, or sauté in a skillet over medium heat for a few minutes to retain some crispness.

FAQs

Can I use yellow squash instead of zucchini?

Yes, yellow squash works perfectly in this recipe. It has a similar texture and flavor to zucchini.

Can I make this dish ahead of time?

While this dish is best served fresh, you can prepare the zucchini and garlic ahead of time, then quickly stir-fry it when ready to serve.

Is this recipe gluten-free?

Yes, if you use tamari instead of soy sauce, this recipe will be gluten-free.

Can I use a different oil instead of sesame oil?

If you don’t have sesame oil, you can use olive oil or avocado oil, though it won’t have the same nutty flavor.

Can I add other vegetables to the stir fry?

Absolutely! Feel free to add mushrooms, bell peppers, or even snow peas to the stir fry for added texture and flavor.

How do I know when the zucchini is cooked?

The zucchini should be tender but still slightly crisp. Avoid overcooking it to maintain its freshness and texture.

Can I use pre-sliced zucchini?

Yes, pre-sliced zucchini can be used to save time. Just be sure the slices are even for uniform cooking.

Can I make this dish spicy?

Yes, you can add more crushed red pepper flakes or a drizzle of sriracha sauce to make it spicy.

How can I make this dish more filling?

Add protein such as grilled chicken, shrimp, or tofu to turn this side dish into a complete meal.

How long will leftovers last?

Leftovers can be stored in the refrigerator for up to 2-3 days. It’s best to eat them within that time frame for optimal freshness.

Conclusion

This Zucchini Stir Fry with Garlic and Sesame Seeds is the perfect balance of simplicity and flavor. With its quick preparation, low-calorie profile, and versatility, it’s an ideal side dish or light meal. You can easily customize it by adding protein or other vegetables, making it a dish everyone will enjoy. Whether you’re following a specific diet or just looking for a healthy, delicious meal, this stir fry is sure to hit the spot.

Zucchini Stir Fry with Garlic and Sesame Seeds

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Zucchini Stir Fry with Garlic and Sesame Seeds is a quick, healthy, and flavorful dish, perfect for a low-carb or gluten-free lifestyle. This stir fry combines fresh zucchini with garlic, toasted sesame seeds, and a savory soy sauce-based dressing, creating a light and satisfying meal. Ideal for busy weeknights or as a simple side dish, it’s full of flavor and nutrients, and easily customizable with your favorite proteins or vegetables.

Author: Laura
Prep Time: 5min
Cook Time: 10min
Total Time: 15min
Yield: 4servings
Category: Main Course
Method: Stir-fry
Cuisine: Asian-Inspired

Ingredients

3 medium zucchinis, sliced into thin rounds or half-moons

2 tablespoons olive oil

3 cloves garlic, minced

1 tablespoon soy sauce (or tamari for gluten-free)

1 teaspoon sesame oil

1 tablespoon sesame seeds

Salt and pepper to taste

1 teaspoon crushed red pepper flakes (optional, for heat)

Cook Mode Prevent your screen from going dark

Instructions

Prepare the Zucchini:
Slice the zucchinis into thin rounds or half-moons, depending on your preference.
Toast Sesame Seeds:
In a dry skillet over medium heat, toast the sesame seeds for 2-3 minutes, stirring occasionally, until golden brown. Remove from heat and set aside.
Cook Garlic:
In the same skillet, heat olive oil over medium heat. Add the minced garlic and cook for about 1-2 minutes, stirring frequently, until fragrant but not burned.
Stir-Fry Zucchini:
Add the sliced zucchini to the skillet and stir-fry for 5-7 minutes, until the zucchini is tender but still slightly crisp.
Season:
Add the soy sauce, sesame oil, salt, and pepper to the zucchini, and stir well to coat. If you like it spicy, sprinkle in the crushed red pepper flakes.
Finish with Sesame Seeds:
Remove from heat and sprinkle the toasted sesame seeds over the stir fry. Serve immediately.

Notes

Add Protein: Include cooked chicken, shrimp, or tofu for a more filling meal.
Other Veggies: Add bell peppers, mushrooms, or carrots for a colorful, nutrient-packed stir fry.
Spicy Option: Add more crushed red pepper flakes or a dash of sriracha for extra heat.
Oil Swap: Use avocado oil or coconut oil for a different flavor profile if preferred.