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Stir Fry Zucchini Noodles (Zoodles!)

Zucchini Noodles are prepared in a delicious, low-carb, healthy stir fry made with spiralized zucchini and onions tossed with teriyaki sauce and toasted sesame seeds.

If you’ve never tried Zoodles, a.k.a. zucchini noodles, OMG! You.are.missing.out!

But, hey hey hey, sweet friends! TGIF! Weekend plans include catching up with my DVR (I’m seriously itching for a Real Housewives marathon), then coffeeing with my lovely friends, and I’m also thinking about possibly sleeping in 2 days in a row. I’m dreamin’ big!

Zucchini Noodles

In other news, I’m spiralizing zucchini and making you believe that you’re eating noodles! Scouts honor, the texture is so spot on that you’ll definitely trick yourself into believing that you’re slurping up pasghetti. You’ll see.

Zucchini noodles, also known as “zoodles,” are a healthy and delicious alternative to traditional pasta. Made from spiralized zucchini, these noodles have a similar texture to spaghetti but are much lower in carbohydrates and calories. They are also a great source of fiber and vitamins!

cooking spiralized zucchini and onions in a wok.

How To Make Zoodles

  • To make zucchini noodles, you will need a spiralizer, which can be found online, ranging from $12.99 to $99.99.
  • Simply wash and trim the ends of your zucchini and run it through the spiralizer to create long, spaghetti-like noodles.
  • Zucchini noodles can be served raw or cooked, depending on your preference. They can be sautéed with your favorite pasta sauce, or stir fried to make a simple and refreshing dish.
  • They also make a great base for salads, soups, and stir-fries, obvi.
  • One thing to keep in mind when cooking zucchini noodles is that they release a lot of water, so it’s best to cook them for a short time and to drain them well before serving.
raw bunch of spiralized zucchini and spiralized onions.

Stir Fry Zucchini Noodles

There’s so much of good stuff going on in here, guys. And it’s soooo easy to make! And and! It all takes about 20 minutes. Winning!

Sidenote: I have to brag because this was my first time that I worked with onions and didn’t cry. The spiralizer held it all in and just let me be free. From the bottom of my tear ducts, thank you.

sticking a fork over a bunched cooked zoodles.

Secondly, how pretty are these zoodles? RIGHT? All I wanted to do was just toss them into pasta sauce and go at it. BUT I held back because I was really looking forward to this stir fry.

Can I just tell you about how absurdly delicious this was? At first, I didn’t have very big expectations for this meal, but man was I wrong! Friends, this was freakin’ awesome! AND it’s not delivery. It’s homemade. High-Five!

a fork holding up spiralized zucchini.

Overall, zucchini noodles are a versatile and nutritious ingredient that can be used in a variety of dishes. They are a great way to add some extra vegetables to your diet and to switch things up from traditional pasta. So why not give them a try and see for yourself?

More Zoodles Recipes


cooking spiralized zucchini and onions in a wok.

Stir Fry Zucchini Noodles

Katerina | Diethood
Zucchini Noodles are prepared in a delicious stir fry with spiralized zucchini and onions tossed with teriyaki sauce and sesame seeds.
4.73 from 33 votes
Servings : 4
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • 2 tablespoons vegetable oil
  • 2 yellow onions, spiralized
  • 4 small zucchini, spiralized, patted dry with paper towels
  • 1 tablespoon low sodium soy sauce
  • 2 tablespoons low sodium teriyaki sauce
  • 1 tablespoon sesame seeds


  • Heat oil in a wok set over medium heat.
  • Add the spiralized onions and cook for 4 to 5 minutes or until translucent and tender.
  • Stir in the zucchini and continue to cook for 2 minutes.
  • Add soy sauce, teriyaki sauce, and sesame seeds; mix and continue to cook for 5 minutes or until zucchini is tender.
  • Remove from heat.
  • Serve.



Calories: 64 kcal | Carbohydrates: 11 g | Protein: 3 g | Fat: 1 g | Saturated Fat: 0.3 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 0.4 g | Sodium: 501 mg | Potassium: 432 mg | Fiber: 2 g | Sugar: 7 g | Vitamin A: 237 IU | Vitamin C: 25 mg | Calcium: 54 mg | Iron: 1 mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Salads/Side Dishes
Cuisine: Asian
Keyword: stir fry, vegetables recipes, zucchini noodles, zucchini recipes
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74 comments on “Stir Fry Zucchini Noodles (Zoodles!)”

  1. A quick question do you know how to get rid of the water created by the zoodles? Do I need to cook them at a higher temp or lower? Often when I am cooking them, I have a puddle of water on my plate from the moisture of the zucchini.

  2. I bought frozen spirals from my local IGA, just to try. And I want to try them with this recipe. Because the package says I can put in microwave or stove top. Should I cook them first like package says, and then add to pan with sauce?

    1. Katerina - Diethood
      Katerina Petrovska

      No, you don’t have to precook the zoodles; just follow the recipe and maybe give them a minute or two longer in the pan.

  3. Hi Katerina!
    I had some store bought zucchini tri-color noodles in my refrigerator and I wasn’t sure what to do with them so I tried your recipe.
    WOW!!! This was such a surprise. It was Zee Best! It was so tasty, I would make it for company anytime. My 17 year old daughter loved them too. She said they were very “unique tasting”. If she could she would live on Sushi and Japanese food every day … but it can get very expensive to buy. I never leave recipe reviews but this one was truly a winner! Thanks so much!

  4. Thanks Katerina! I made these Zoodles tonight with my new Pampered Chef Spiralizer (which I love) Hubby is on Weight Watchers and this is our new favorite recipe!

  5. This recipe is unbelievably delicious and I’m not a fan of zucchini. I’m seriously in love with how good this recipe is. Thank you!

  6. I just made this for lunch today. SOOOOO good! I did add about 1 TBSP peanut butter and sprinkled some lightly salted peanuts on top. Definitely going to be a go-to for a quick, easy, healthy yet satisfying lunch!

  7. This was really good! I just got my spiralizer and I think next time I will just chop my onions cause I didn’t like them so stringy but the flavor was fantastic !

    1. Katerina - Diethood
      Katerina Petrovska

      I always do it! 😀 Before you start cooking, if you wring the water out of the zucchini real well, it shouldn’t be too soggy/wet.

  8. My 17 year son and I give this recipe 2 thumbs up! It was super tasty! I threw in some chicken and fresh mushrooms so I ended up with a one pan meal. We will definitely add it to our make again list!

  9. First time ever making zoodles and made this recipe ; SO SO GOOD !! I never leave reviews but I just had to for this one, it was also my boyfriends first time trying it and loved it! I only made half the recipe bc I wasn’t sure if I would like it and he stole my bowl and insisted I make double next time LOL

  10. This was delicious! Even my husband, who is super picky, really liked it. Easy and fun to make. Definitely will make it again!

      1. Katerina - Diethood
        Katerina Petrovska

        Hi! 1 Zucchini is 1 serving, so this would be about 4. I serve it as a side dish to shrimp or chicken, depending on our food-mood. 😀

  11. Avatar photo
    patty beyster

    How do you keep them dry. When ever I cook them they release so much moisture and get mushy. I would l9ve them to have a more pasta texture

  12. Just saw this recipe and it sounds great. Do you know what the serving size is? One cup…2 cup…1/2 cup ect …ect…. I like to count calories and I just don’t know what to amount to serve myself…thanks

  13. Avatar photo
    Stephanie jackson

    This is amazing! I added shredded carrots, edamame and snap peas. By chance do you know how many net carbs this recipe is?

  14. This looks amazing, definitely will try it. But first i need to buy gadget 😀 Guess i have to buy it from aliexpress and then it will took 2 month to arrive.

  15. How do you get the zoodles so think and delicious looking and not stringy like mine have come out in the past 🙁

  16. Thank you for the recipe, it’s nice and easy and SO delish! I’ve made this dish for myself several times, I tweak it here and there adding garlic, chicken, mushrooms.. or whatever I have on hand.. I enjoy it so much that I wanted to introduce it to my man .. so to lessen the fear of rejection, this time I added some spaghetti noodles to the recipe.. he ate the whole thing and loved it ! I’m going to make it again and again with less noodles every time.

  17. Thanks Katerina! I made these Zoodles tonight with my new Pampered Chef Spiralizer (which I love) Hubby is on Weight Watchers and this is our new favorite recipe!

  18. Looks absolutely delicious!! What is the carb count per serving? I know it says low carb, but I’m interested to know what the actually count is. Thanks!

  19. Love,love,love this dish!!! First time eating zoodles and OMG, amazing. I sautéed red peppers and baby Bella mushrooms and used EVOO instead of vegetable oil. Also, my local grocerer had precut zoodles ready to go. However, I will purchase a spiralizer very soon as I will be making this dish more often. As an avid pasta lover, zoodles are my new favorite pasta substitute. Thanks for sharing.

  20. Avatar photo
    Renee Birchfield

    This looks amazing! I have a nice spiralizer but forget to use it. I’m curious what you did when you spiralised the sweet potato. That is next on my list to try.

  21. O.M.G. first of all i did a few things differently! But first let me just say this is the first time i’ve ever tried zoodles and omg you are so right! THEY ARE AMAZING i can’t even tell they are zucchini! So the things i did differently was: i used butter instead of oil i just like the taste better, i diced my onions (i don’t know why guess i’m just a silly goose) i cooked up some diced chicken thigh meat with some butter and a little bit of teryiaki sauce and some seasonings (i used seasoning salt, paprika, onion power and garlic powder) then when my chicken was done that’s when i added the onion and followed the rest of your directions. ALSO I cut down the recipe so it’s suitable for one person which means I had one helping (a pretty good size) and i saved the rest for my lunch for work tomorrow. THANK YOU SO MUCH for such a fabulous recipe. do you have any recipes for chicken lo mein?

  22. So excited to make this!! I would like to add chicken to it….do you have any suggestions or specific instructions on how to do that?? Thanks!!!

    1. Katerina - Diethood
      Katerina Petrovska

      Hi Rebekah! I would say to cut up the chicken into cubes and cook it in the wok before cooking the zucchini. Also, you want to remove the chicken from the wok, wipe it down, and then continue on. I hope this helps!

    1. Katerina - Diethood
      Katerina Petrovska

      Hi Gabrielle! Yes, that will work, just make sure to squeeze out all the water from the zucchini before adding it to the pan. I hope you’ll enjoy it! 🙂

  23. Curious as to how you got this to be 116 calories per serving? You state this serves one person, but when I put it in my calorie tracker, it came up as 526 calories, not 116. I got it down to 340 by swapping out the veg oil to EVOO, and using only 1 tablespoon instead of 2. (But EVOO’s not good for a wok, smoke point’s too low.) The only way I got it to amount to 116 calories is by leaving out the oil altogether.

    Just curious if I’m missing something.

    1. Katerina - Diethood
      Katerina Petrovska

      Hi Shelly! That is supposed to say 4 Servings. I am using a new recipe card on my website, one that is supposed to do the nutritional calculations on its own, but looks like there’s a glitch in the servings suggestion. I’ve been working on getting it fixed, but it’s taking a bit longer. So sorry about the confusion!!

  24. Eating this as you read…wonderful!! First time using wok…. First time with zoodles. I think it was a success… I would serve this to guests 🙂

  25. Avatar photo
    Janet Pallavicini

    OK OK = Bed Bath has them on sale – do I really need this to add to all my other gadgets? Not hand held like yours or there a difference? th hand held one doesn’t look like it can hold much. Anyway I printed the recipe and I’ll convince my daughter-in-law to try it first..LOL

    1. Katerina - Diethood
      Katerina Petrovska

      The handheld one is a bit tiring, to be honest. haha 😀 I’d rather use the one that I listed… your arm muscles are going to thank me! LOL 😉

    1. Hi….if you haven’t already bought one…do it. I love mine and it is easy. Hard veggies, like carrots have a learning curve, however they will work.

      1. I’ve had zucchini noodles before and loved them but they were such a pain to cut… This spiralizer sounds fabulous! Where might one aquire such a gadget?

  26. Avatar photo
    Meg @ With Salt and Wit

    Big fan of zucchini noodles!! They are so darn verstile! Loving the teriyaki spin on them…I foresee dinner real soon!

  27. Avatar photo
    Andi @ The Weary Chef

    I am a big fan of zoodles! And I love this stir fried version, looks very tasty and flavorful!

  28. Avatar photo
    Gwen @SimplyHealthyFamily

    I recently purchased a spiralizer and love it! I never thought to stir fry my zoodles 🙂 I love it!!

  29. Avatar photo
    Justine | Cooking and Beer

    I’m seriously in love with the idea of stir frying zucchini noodles! Best. Idea. Ever!

  30. Oooh, I have never spiralized onions before! But we do love zucchini noodles around here so I’m making this soon!

  31. Avatar photo
    Marlynn @ UrbanBlissLife

    I LOVE my OXO hand-held spiralizer! And this recipe looks fantastic. I love the idea of using zucchini noodles in stir fry. Can’t wait to try it!

  32. Avatar photo
    Brandon @ Kitchen Konfidence

    So simple! Loving the spiralized onions. That’s one vegetable I’ve yet to spiralize!

  33. Avatar photo
    Chrisy @ Homemade Hooplah

    Love how quickly this come together (7 minute cook time?! Awesome!) and the Hand-Held Spiralizer is way more my speed than some of the other spiralizers I’ve seen. I can’t wait to make this!

  34. Avatar photo
    Neli @ Delicious Meets Healthy

    I love zoodles! and these stir fry zucchini noodles look terrific! Love the flavors you use, perfect side dish! 🙂

  35. Avatar photo
    Faith (An Edible Mosaic)

    I think this might be the best zoodles recipe I’ve ever seen! It seriously looks like something from a restaurant – so yum! And the timing is perfect because I literally just bought my first spiralizer last week. 🙂

  36. Avatar photo
    Alisa @ Go Dairy Free

    Now these are my kind of zoodles! I’m really not a fan of raw zucchini, and boiled always sounds bland – I could really go for you stir-fried version though!

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