If you’re craving a satisfying meal without the heaviness of pasta, this Healthy Garlic Chicken Zoodles Stir Fry is just what you need. It’s packed with lean protein, fresh veggies, and a bold garlic flavor—all while keeping things light and nutritious. Perfect for a quick weeknight dinner or a healthy lunch that won’t weigh you down.

Why You’ll Love This Recipe

Low-carb and nutrient-dense – Zucchini noodles (zoodles) make this dish a great alternative to traditional pasta.
Quick and easy – Ready in under 30 minutes, making it perfect for busy days.
Bold garlic flavor – If you love garlic, this recipe delivers in the best way.
Customizable – Add more veggies, swap the protein, or adjust the seasonings to your taste.

Ingredients You’ll Need

This simple dish comes together with just a handful of ingredients:

Boneless, skinless chicken breast (or thighs)
Fresh zucchini, spiralized into noodles
Garlic (lots of it!)
Bell peppers and carrots for extra crunch
Soy sauce, sesame oil, and a touch of honey for the perfect balance
Red pepper flakes for a little kick (optional)

Full list of ingredients and measurements are in the recipe card below.

How to Make Garlic Chicken Zoodles Stir Fry

Cook the Chicken

Heat a bit of oil in a large pan over medium heat. Add bite-sized pieces of chicken and cook until golden and fully cooked through. Remove from the pan and set aside.

Sauté the Garlic and Veggies

In the same pan, add minced garlic and let it cook for about 30 seconds until fragrant. Toss in the bell peppers and carrots, stir-frying until they’re slightly tender but still crisp.

Add the Zoodles

Lower the heat slightly and add the spiralized zucchini to the pan. Toss everything together gently to coat the zoodles with flavor, being careful not to overcook them.

Combine and Serve

Return the cooked chicken to the pan, pour in the soy sauce mixture, and toss everything well. Let it cook for another minute, then remove from heat and serve immediately.

Expert Tips and Tricks

Don’t overcook the zoodles – They release water quickly, so keep the heat low and cook them just until warmed through.
Use pre-spiralized zucchini – If you’re short on time, grab pre-cut zoodles from the store.
Marinate the chicken for extra flavor – A quick marinade with soy sauce and garlic will elevate the taste.
Adjust the sauce to taste – Like it sweeter? Add more honey. Want it saltier? A dash more soy sauce does the trick.

Recipe Variations and Possible Substitutions

Swap the protein – Try shrimp, tofu, or even beef strips instead of chicken.
Add more veggies – Mushrooms, snap peas, or broccoli all work great in this stir-fry.
Make it spicier – Increase the red pepper flakes or drizzle with sriracha before serving.
Use a different noodle – If you’re not strictly low-carb, you can swap zoodles for whole wheat noodles or rice noodles.

Serving and Pairing Suggestions

Topped with sesame seeds – Adds a nice crunch and extra flavor.
With a side of miso soup – Complements the lightness of the dish.
A drizzle of peanut sauce – If you love a nutty, savory element, this takes it up a notch.
Served with brown rice – For a more filling meal if you’re not avoiding carbs.

Storage and Reheating Tips

Refrigerate leftovers – Store in an airtight container for up to 3 days.
Reheat gently – Use a pan over medium heat for the best texture. Avoid the microwave as it may make the zoodles watery.
Freeze the chicken separately – While zoodles don’t freeze well, cooked chicken can be stored in the freezer for easy meal prep.

FAQs

1. Can I make this dish ahead of time? Yes, but it’s best to store the chicken and sauce separately from the zoodles to prevent them from getting soggy.

2. How do I keep zoodles from getting watery? Cook them briefly over low heat, avoid adding salt while cooking, and drain any excess liquid before serving.

3. Can I use frozen zucchini noodles? Yes, but thaw and pat them dry before cooking to reduce excess moisture.

4. What’s a good substitute for soy sauce? Tamari or coconut aminos work well for a gluten-free option.

Conclusion

This Healthy Garlic Chicken Zoodles Stir Fry is a quick, delicious, and nutritious meal that’s perfect for any time of the week. It’s easy to make, packed with flavor, and endlessly customizable to suit your taste. Give it a try, and it just might become your new go-to healthy dinner!

Healthy Garlic Chicken Zoodles Stir Fry: A Light and Flavorful Meal

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This Healthy Garlic Chicken Zoodles Stir Fry is the perfect low-carb alternative to traditional pasta dishes. Packed with lean protein, fresh vegetables, and a bold garlic-infused sauce, it’s a quick and nutritious meal that comes together in under 30 minutes. Perfect for busy weeknights or a light lunch!

Author: Touria Elkoudssi
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yield: 4 servings 1x
Category: Main Course
Method: Stir Fry
Cuisine: Asian-Inspired
Diet: Gluten Free

Instructions

Cook the Chicken: Heat 1 tbsp olive oil in a large pan over medium heat. Add the chicken and season with black pepper and salt. Cook until golden and fully cooked through, about 5-7 minutes. Remove from the pan and set aside.
Sauté the Garlic and Veggies: In the same pan, add the minced garlic and cook for about 30 seconds until fragrant. Add the bell pepper and shredded carrots, stir-frying for 2-3 minutes until slightly tender but still crisp.
Add the Zoodles: Reduce heat to low and add the spiralized zucchini to the pan. Toss gently with the other ingredients, ensuring the zoodles absorb the flavors. Be careful not to overcook.
Combine and Serve: Return the cooked chicken to the pan, add soy sauce, sesame oil, honey, and red pepper flakes. Stir everything together and cook for another minute, then remove from heat.
Garnish and Enjoy: Serve immediately, garnished with sesame seeds.