Looking for a delicious, light, and healthy meal that doesn’t skimp on flavor? This Healthy Garlic Chicken Zoodles Stir Fry is exactly what you need. Tender chicken, crisp zucchini noodles (aka zoodles), and a garlicky, savory stir fry sauce all come together in one skillet for a quick and easy dish that’s perfect for busy weeknights. It’s low-carb, full of veggies, and packed with protein, making it a nutritious yet satisfying meal everyone will love.
Why You’ll Love This Recipe?
This Garlic Chicken Zoodles Stir Fry is the perfect mix of light and flavorful. The zucchini noodles are a great alternative to pasta, making it a healthier option without sacrificing the delicious stir fry flavors. The garlic sauce is rich and savory, and the tender chicken adds protein to keep you full and satisfied. Plus, it only takes about 20 minutes to make, making it an ideal choice for a weeknight dinner that feels special without the fuss.
Ingredients
Here’s what you’ll need to make this delicious stir fry:
- Boneless, skinless chicken breasts (or thighs, if you prefer)
- Zucchini (for zoodles)
- Olive oil
- Fresh garlic (minced)
- Soy sauce (or tamari for gluten-free)
- Honey or maple syrup
- Red pepper flakes (optional, for a bit of heat)
- Fresh lemon juice
- Salt and pepper
- Sesame seeds (optional, for garnish)
- Fresh cilantro (optional, for garnish)
(Full list of ingredients and measurements will be provided below)
Directions
Step 1: Prepare the Zoodles
Start by making the zucchini noodles (zoodles). If you don’t have a spiralizer, you can use a julienne peeler or a regular vegetable peeler to create thin strips of zucchini. Set them aside on a clean kitchen towel to absorb excess moisture. This helps prevent the zoodles from becoming too soggy when cooked.
Step 2: Cook the Chicken
Heat a tablespoon of olive oil in a large skillet over medium heat. Season your chicken breasts with salt and pepper, then cook them in the skillet for about 5-6 minutes per side, or until the chicken is fully cooked through (internal temperature should reach 165°F or 74°C). Once cooked, remove the chicken from the skillet and set it aside to rest. After a few minutes, slice it into thin strips or bite-sized pieces.
Step 3: Make the Garlic Stir Fry Sauce
In the same skillet, add a little more olive oil and sauté the minced garlic for about 30 seconds, just until fragrant. Be careful not to burn it! Add the soy sauce, honey (or maple syrup), and red pepper flakes (if using) to the skillet. Stir to combine and let the sauce simmer for 2-3 minutes to allow the flavors to meld. Add fresh lemon juice and season with a pinch of salt and pepper to taste.
Step 4: Combine Chicken and Zoodles
Add the zoodles to the skillet with the garlic sauce. Stir well, gently tossing the zoodles to coat them in the sauce. Cook for about 2-3 minutes, just until the zoodles begin to soften. Be careful not to overcook them, as you want to keep the zoodles tender-crisp.
Step 5: Add the Chicken Back In
Once the zoodles are cooked, add the sliced chicken back into the skillet. Toss everything together so the chicken, zoodles, and sauce are well combined and heated through. Adjust the seasoning with more salt, pepper, or honey if needed.
Step 6: Serve and Garnish
Serve the stir fry hot, garnished with sesame seeds and fresh cilantro for added flavor and color. Enjoy this light and healthy meal right away!
Expert Tips and Tricks
- Don’t Overcook the Zoodles: Zucchini noodles cook quickly, so be careful not to overdo it! You want them to still have some crunch and texture to them.
- Make It Spicy: If you like a little heat, add more red pepper flakes or a splash of sriracha to the stir fry sauce.
- Add Veggies: Feel free to add other veggies to the stir fry, such as bell peppers, mushrooms, or spinach, to make the dish even more colorful and nutritious.
- Use Bone-In Chicken Thighs: For even more flavor, use bone-in chicken thighs. They stay juicier and add a richer taste to the dish. Just be sure to remove the skin and bones after cooking and slicing them.
Recipe Variations and Possible Substitutions
- Dairy-Free and Gluten-Free: This recipe is naturally gluten-free (if you use tamari instead of soy sauce) and dairy-free, making it suitable for various dietary needs.
- Swap the Protein: You can easily swap the chicken for shrimp, turkey, or even tofu for a vegetarian version. Just make sure to adjust the cooking times accordingly.
- Other Noodles: If you prefer regular noodles over zoodles, you can use whole wheat or gluten-free pasta as a substitute. Just cook the noodles separately and add them to the skillet at the end.
Serving and Pairing Suggestions
This stir fry is filling on its own, but here are a few great sides to serve with it if you’re looking for more:
- Steamed Rice: A side of fluffy white or brown rice complements this dish well, soaking up the flavorful stir fry sauce.
- Roasted Veggies: For a hearty side, serve roasted vegetables like broccoli, cauliflower, or carrots alongside the stir fry.
- Cucumber Salad: A cool, tangy cucumber salad with a simple vinaigrette makes a refreshing pairing for the warm stir fry.
Storage and Reheating Tips
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm the stir fry in the microwave or on the stovetop over low heat. If the zoodles release too much moisture, you can drain them before reheating or give them a quick sauté to bring back their crispness.
4 FAQs
- Can I use regular pasta instead of zucchini noodles?
Yes! You can definitely swap the zoodles for regular pasta if you prefer. Just be sure to cook the pasta separately and toss it in the sauce at the end. - Can I make this recipe ahead of time?
While this stir fry is best fresh, you can cook the chicken and prepare the sauce ahead of time. When ready to eat, simply toss everything together and cook the zoodles. - Can I use a different protein?
Yes, you can substitute the chicken for shrimp, turkey, or tofu. Adjust the cooking time to suit the protein you’re using. - Can I add more veggies?
Absolutely! Feel free to add extra veggies like bell peppers, carrots, or snap peas. The more the merrier!
Conclusion
This Healthy Garlic Chicken Zoodles Stir Fry is a quick, easy, and nutritious meal that’s bursting with flavor. The combination of tender chicken, crisp zucchini noodles, and a savory garlic sauce makes for a satisfying dish that’s perfect for any day of the week. It’s low in carbs, full of protein, and packed with veggies, making it a great option for anyone looking for a healthy and delicious meal. Try it out, and I guarantee it’ll become a staple in your recipe rotation!
Print
Healthy Garlic Chicken Zoodles Stir Fry
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Stir-fry
- Cuisine: Healthy, Asian-inspired
Description
A light and healthy stir fry featuring tender chicken, zucchini noodles (zoodles), and a savory garlic sauce. This low-carb, protein-packed meal is quick to make and perfect for busy weeknights.
Ingredients
- 2 boneless, skinless chicken breasts (or thighs)
- 3 medium zucchinis (for zoodles)
- 1 tablespoon olive oil (for cooking)
- 4 cloves fresh garlic, minced
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon honey (or maple syrup)
- 1/2 teaspoon red pepper flakes (optional)
- 1 tablespoon fresh lemon juice
- Salt and pepper, to taste
- 1 tablespoon sesame seeds (optional, for garnish)
- 1/4 cup fresh cilantro (optional, for garnish)
Instructions
- Prepare the Zoodles: Spiralize the zucchinis into noodles or use a vegetable peeler. Set them on a kitchen towel to absorb excess moisture.
- Cook the Chicken: Heat 1 tablespoon of olive oil in a skillet over medium heat. Season chicken with salt and pepper. Cook for 5-6 minutes per side until the internal temperature reaches 165°F. Slice the chicken into strips once rested.
- Make the Garlic Sauce: In the same skillet, add a bit more olive oil and sauté garlic for 30 seconds. Stir in soy sauce, honey, red pepper flakes, and let simmer for 2-3 minutes. Add lemon juice and season with salt and pepper to taste.
- Combine Chicken and Zoodles: Add zoodles to the skillet with the sauce, toss gently for 2-3 minutes until zoodles are tender-crisp.
- Add Chicken Back In: Return sliced chicken to the skillet, toss everything together, and heat through.
- Serve and Garnish: Garnish with sesame seeds and fresh cilantro. Serve immediately.
Notes
- Be careful not to overcook the zoodles to preserve their crisp texture.
- You can add more veggies like bell peppers or mushrooms for extra color and nutrients.
- For added heat, adjust the red pepper flakes or add a splash of sriracha to the sauce.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 300
- Sugar: 6g
- Sodium: 800mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 75mg