Low-Carb Zucchini Noodle Stir-Fry with Tofu and Garlic

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

A light and healthy stir-fry featuring spiralized zucchini noodles, crispy tofu, and aromatic garlic for a satisfying low-carb meal. This asian fusion-inspired low carb (low carb, vegetarian) ready in about 30 minutes pairs firm tofu, medium zucchini, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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: 15 min Cook: 15 min Serves 2 Asian Fusion cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Press 200 g firm tofu to remove excess water, then cut into 1-inch cubes. Heat 1 tbsp sesame oil in a large non-stick skillet over medium-high heat and sauté tofu cubes for 6-7 minutes until golden and crispy on all sides; remove and set aside.
  2. Step 2: While tofu cooks, spiralize 2 medium zucchinis into noodles and mince 4 garlic cloves finely.
  3. Step 3: In the same skillet, add remaining 1 tbsp sesame oil and sauté 4 minced garlic cloves and 1 tsp grated ginger over medium heat for 1 minute until fragrant but not browned.
  4. Step 4: Add the zucchini noodles to the skillet along with 3 tbsp low sodium soy sauce and 1/4 tsp red chili flakes, tossing gently. Cook for 3-4 minutes until noodles soften slightly but remain firm.
  5. Step 5: Return the crispy tofu to the skillet, toss everything together, and cook for an additional 1-2 minutes until heated through.
  6. Step 6: Remove from heat and garnish with 2 thinly sliced scallions and 1 tbsp toasted sesame seeds before serving warm.

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Frequently asked questions

How long does Low-Carb Zucchini Noodle Stir-Fry with Tofu and Garlic take to make?

Total time is about 30 minutes (15 min prep + 15 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 Zucchini Noodle Stir-Fry with Tofu and Garlic?

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 firm tofu from drying out.

Can I substitute ingredients in Low-Carb Zucchini Noodle Stir-Fry with Tofu and Garlic?

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 Zucchini Noodle Stir-Fry with Tofu and Garlic for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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.

Is Low-Carb Zucchini Noodle Stir-Fry with Tofu and Garlic low carb?

Yes — this recipe is tagged low carb, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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