Low-Carb Stir-Fried Zucchini Noodles with Garlic and Sesame

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A light and flavorful low-carb dish featuring tender zucchini noodles quickly stir-fried with garlic, sesame oil, and a hint of soy sauce. This Asian-inspired low-carb recipe, ready in about 17 minutes, pairs medium zucchinis, garlic cloves, sesame oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 120 calories and feeds 3, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 7 min Serves 3 Asian cuisine 120 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 2 tbsp sesame oil in a large non-stick skillet over medium-high heat until shimmering.
  2. Step 2: Add 3 thinly sliced garlic cloves and 1/4 tsp red pepper flakes to the skillet, sauté for 30 seconds until fragrant but not browned.
  3. Step 3: Add the spiralized noodles from 3 medium zucchinis and 1/4 tsp salt, tossing gently with tongs to coat. Stir-fry for 3-4 minutes until noodles are tender but still slightly crisp.
  4. Step 4: Drizzle 2 tbsp soy sauce over the noodles and toss to combine for 1 minute until noodles absorb the sauce.
  5. Step 5: Remove from heat and sprinkle 1 tbsp toasted sesame seeds and 2 thinly sliced green onions on top before serving immediately.

Frequently asked questions

How long does Low-Carb Stir-Fried Zucchini Noodles with Garlic and Sesame take to make?

Total time is about 17 minutes (10 min prep + 7 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Low-Carb Stir-Fried Zucchini Noodles with Garlic and Sesame?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium zucchinis from drying out.

Can I substitute ingredients in Low-Carb Stir-Fried Zucchini Noodles with Garlic and Sesame?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Low-Carb Stir-Fried Zucchini Noodles with Garlic and Sesame for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Low-Carb Stir-Fried Zucchini Noodles with Garlic and Sesame?

Asian low carb like this pair well with a low-carb side — cauliflower rice, roasted broccoli or asparagus, or a leafy salad with olive oil and parmesan. Rice, couscous and bread would blow the carb budget this recipe is built around. Tap "Plan a meal with the AI" to get specific side suggestions.

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