Chicken Zucchini Stir Fry is a light and tasty dish that brings together tender pieces of chicken with fresh, crisp zucchini. The stir fry method keeps everything quick and full of flavor, making it perfect for busy days when you want something satisfying without spending hours in the kitchen. The combination of juicy chicken and slightly crunchy zucchini is simple but always feels special.
I love making this stir fry when I want a healthy meal that’s ready in no time. One thing I do is add a splash of soy sauce and a sprinkle of garlic to give the dish an extra kick without complicating things. It’s a great way to use up fresh zucchini from the garden or the farmers market, and it’s a dish that the whole family usually asks for again.
My favorite way to enjoy Chicken Zucchini Stir Fry is over a bed of steamed rice or even tossed with some noodles for a quick dinner. It’s easy to customize by adding other veggies you have on hand, and it always feels like a comforting, home-cooked meal. Plus, it’s one of those dishes that leaves just enough leftovers for a tasty lunch the next day!
Key Ingredients & Substitutions
Chicken Tenderloins: These cook quickly and stay tender. If you don’t have tenderloins, regular chicken breasts or thighs work fine—the thighs add a bit more flavor and stay juicy.
Zucchini: Spiralized zucchini is great for texture and freshness. If you don’t have a spiralizer, thinly sliced or chopped zucchini also works well.
Soy Sauce: Adds salty, umami flavor. For gluten-free options, tamari is a great substitute. If avoiding soy, try coconut aminos for a milder taste.
Herbs and Spices: Dried oregano and basil bring nice earthiness. Fresh herbs like parsley or cilantro at the end brighten the dish and add freshness.
How Can You Cook Chicken and Zucchini So They Both Stay Tender?
The key is timing and heat:
- Cook chicken first over medium-high heat so it gets a nice golden color and cooks evenly. Remove it while you cook the veggies.
- Sauté onions and garlic briefly to bring out their flavor.
- Cook zucchini quickly for just 2-3 minutes—too long and it gets mushy. You want it crisp-tender.
- Return the chicken to the pan just at the end with the sauce so everything heats together and flavors blend without overcooking.
This way, the chicken stays juicy and the zucchini keeps a bit of crunch, making the stir fry balanced and tasty.
Equipment You’ll Need
- Large skillet or wok – I use this because it heats evenly and lets me toss everything easily.
- Spiralizer or julienne peeler – makes the zucchini into thin strips quickly, giving a nice texture.
- Meat thermometer (optional) – helps you check that the chicken is cooked through, especially if you’re unsure.
- Cooking spoon or tongs – for flipping the chicken and stirring the vegetables without breaking them apart.
- Small bowl – to mix the soy sauce, honey, and herbs before adding to the pan, for even flavoring.
Flavor Variations & Add-Ins
- Swap chicken for shrimp or firm tofu to change up the protein; they cook quickly and absorb flavors well.
- Add sliced bell peppers or carrots with the zucchini for extra color and crunch.
- Mix in a splash of rice vinegar or sesame oil for a tangy or nutty twist—great if you like Asian-style flavors.
- Include chopped peanuts or cashews on top for added crunch and richness—perfect for a more filling meal.
Chicken Zucchini Stir Fry
Ingredients You’ll Need:
- 1 lb (450g) boneless, skinless chicken breast tenderloins
- 2 medium zucchinis, spiralized or julienned into thin strips
- 2 tbsp olive oil or vegetable oil
- 1 small onion, thinly sliced
- 3 cloves garlic, minced
- 1 small red chili, finely chopped (optional, for heat)
- 1/4 cup fresh parsley or cilantro, chopped
- 1 tsp dried oregano or Italian seasoning
- 1/2 tsp dried basil (optional)
- 1 tbsp soy sauce or tamari
- 1 tsp honey or maple syrup (optional)
- Salt and black pepper, to taste
- Juice of half a lemon or lime (optional, for brightness)
How Much Time Will You Need?
This dish takes about 15 minutes total. Prep your ingredients and cook the chicken and veggies in about 10-12 minutes, then let the flavors meld for a couple of minutes. Quick, fresh, and perfect for a busy day!
Step-by-Step Instructions:
1. Cook the Chicken:
Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Season the chicken tenderloins with salt, pepper, oregano, and basil. Add them to the pan and cook for 3-4 minutes on each side, until golden and fully cooked. Remove from the pan and set aside.
2. Sauté the Vegetables:
In the same pan, add the remaining tablespoon of oil. Toss in the sliced onion, minced garlic, and chopped red chili if using. Cook for about 2 minutes, until fragrant and softened.
3. Stir Fry the Zucchini:
Add the spiralized zucchini to the pan and stir-fry for 2-3 minutes, just until tender but still crisp – you don’t want them to get soggy.
4. Combine and Finish:
Return the chicken to the pan with the veggies. Pour in the soy sauce and honey or maple syrup, stirring well to coat everything evenly. Cook for another 1-2 minutes to blend the flavors and slightly thicken the sauce. Remove from heat, squeeze fresh lemon or lime juice over the dish, and sprinkle with the chopped parsley or cilantro.
5. Serve and Enjoy:
Serve this tasty stir fry hot on its own or over steamed rice or noodles. Enjoy a fresh, colorful meal packed with flavor and texture!
Can I Use Frozen Chicken for This Stir Fry?
Yes! Just be sure to fully thaw the chicken in the fridge overnight or use the cold water method before cooking. Pat it dry with paper towels to avoid extra moisture in the pan, which can prevent proper browning.
Can I Substitute Other Vegetables for Zucchini?
Absolutely! Bell peppers, snap peas, or carrots make great additions or swaps. Just adjust cooking times—firmer veggies might need a bit longer to sauté until tender.
How Should I Store Leftovers?
Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet over medium heat or use the microwave, stirring occasionally for even warming.
Is This Dish Suitable for Low-Carb or Keto Diets?
Yes! Using spiralized zucchini instead of noodles keeps it low-carb. Just avoid serving with rice or regular pasta if you’re aiming to keep it keto-friendly.