This Quick and Healthy Chicken Zucchini Stir Fry is packed with tasty chicken and fresh zucchini, all tossed in a light and zesty sauce. It’s perfect for a fast dinner!
You can whip this up in no time, making it a lifesaver on busy days. I love how crunchy the zucchini stays—just adds that lovely bite. Plus, cleanup is a breeze!
Key Ingredients & Substitutions
Zucchini: Fresh zucchinis add a nice crunch and lightness to the dish. If you can’t find zucchinis, summer squash is a great alternative. Just cut it the same way and enjoy!
Chicken: I prefer boneless, skinless chicken breasts for their quick cooking time. You can also use chicken thighs for a juicier flavor or swap for tofu for a vegetarian option.
Garlic: Fresh garlic gives amazing flavor, but you can use garlic powder in a pinch. Just remember to use less since garlic powder is more concentrated.
Soy Sauce: Low-sodium soy sauce keeps the dish lighter in salt. If you’re gluten-free, tamari is a perfect substitute. Coconut aminos are also a great choice for a sweeter flavor.
Honey: Honey helps balance flavors, but you can swap it with maple syrup for a vegan option. You could even use a sugar substitute if you’re watching calories!
What’s the Best Way to Stir-Fry Without Overcooking the Chicken?
Getting perfectly cooked chicken in a stir-fry can be tricky, but it just takes a little attention. Here’s how to stir-fry effectively:
- Cut the chicken into thin, even slices. This ensures they cook quickly and evenly.
- Preheat your skillet or wok until it’s hot. You want to hear that sizzle when the chicken hits the pan—this helps sear it nicely.
- Don’t overcrowd the skillet. If you’re making a big batch, cook in batches to avoid steaming.
- Stir frequently but keep the chicken moving steadily. This helps all pieces cook uniformly without drying out.
- Cook until just golden and no longer pink inside, about 5–7 minutes, then remove from the heat.
Quick and Healthy Chicken Zucchini Stir Fry
Ingredients You’ll Need:
Main Ingredients:
- 2 medium zucchinis, sliced into half-moons
- 1 lb (450 g) boneless, skinless chicken breast, thinly sliced
For Cooking:
- 2 tbsp olive oil or avocado oil
- 3 cloves garlic, minced
- 1 small onion, thinly sliced
- 1 red bell pepper, thinly sliced (optional for color)
For Flavor:
- 1 tbsp low-sodium soy sauce or tamari
- 1 tbsp rice vinegar or apple cider vinegar
- 1 tsp honey or maple syrup
- 1/2 tsp crushed red pepper flakes (optional)
- Salt and pepper to taste
For Garnish:
- Freshly chopped parsley or green onions
How Much Time Will You Need?
This Quick and Healthy Chicken Zucchini Stir Fry takes about 10 minutes to prep and another 10-15 minutes to cook, giving you a total time of around 20-25 minutes. Perfect for a fast, nutritious dinner!
Step-by-Step Instructions:
1. Heat the Oil:
Start by heating 1 tablespoon of your chosen oil in a large skillet or wok over medium-high heat. Make sure it’s hot before you add the chicken to get a nice sear!
2. Cook the Chicken:
Once the oil is hot, add the sliced chicken breast and season it lightly with salt and pepper. Stir-fry for about 5–7 minutes, or until the chicken is cooked through and starts to brown. Remove the chicken from the skillet and set it aside on a plate.
3. Sauté the Aromatics:
In the same skillet, add the remaining tablespoon of oil. Toss in the minced garlic and sliced onion, sautéing for 1–2 minutes until they become fragrant and the onion softens.
4. Add the Vegetables:
Next, add the sliced zucchinis and bell pepper (if you’re using it) to the skillet. Stir-fry for about 3–5 minutes until the vegetables are tender but still have a nice crunch!
5. Bring it All Together:
Return the cooked chicken to the skillet, mixing everything together gently.
6. Make the Sauce:
In a small bowl, whisk together the soy sauce, rice vinegar, honey or maple syrup, and crushed red pepper flakes. Feel free to adjust the amount of spice based on your preference!
7. Add the Sauce:
Pour the sauce over the chicken and vegetables, tossing everything to coat evenly. Cook for another 1–2 minutes so the flavors meld together nicely.
8. Final Touches:
Before serving, taste and adjust the seasoning with more salt, pepper, or soy sauce if needed. It should be delicious!
9. Serve and Enjoy:
Remove the skillet from the heat. Garnish your stir fry with freshly chopped parsley or green onions. Serve immediately, and enjoy this healthy meal on its own or with a side of steamed rice or quinoa for a complete dish!
FAQ for Quick and Healthy Chicken Zucchini Stir Fry
Can I Use Other Vegetables in This Stir Fry?
Absolutely! Feel free to add or substitute other seasonal vegetables like bell peppers, snap peas, broccoli, or carrots. Just remember to adjust cooking times based on how quickly each vegetable cooks.
Can I Substitute the Chicken with Another Protein?
Yes! You can swap the chicken for tofu, shrimp, or even beef if you prefer. Just make sure to adjust cooking times accordingly, as different proteins may cook at different rates.
How Can I Make This Meal Lower in Carbs?
If you’re looking to reduce carbs, consider omitting the rice and serving the stir fry over a bed of sautéed spinach or cauliflower rice instead. This will maintain the fullness of the meal without the extra carbs!
How Should I Store Leftover Stir Fry?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it up in the microwave or on the stove over low heat until heated through. Adding a splash of water can help revive the moisture.
