Zucchini Stir Fry Recipe

I’m sharing a flavour packed 15 minute Zucchini Stir Fry with onion, garlic and a simple sauce that joins my Squash Stir Fry Recipes.

I never thought a few slices of zucchini and minced garlic could be this exciting, but here we are. The bright snap of zucchini and the quick hit of garlic, plus a sauce that wakes your tastebuds into full attention.

It’s not fancy, yet every bite makes me wonder why I ever overcomplicated weeknight dinners. I always make a double batch because it disappears too fast, and there’s this tiny twist that makes people ask for the recipe.

If you like quick veggies with big flavor, give this Stir Fry Zucchini a try, you might get hooked.

Ingredients

• Zucchini: mild, watery, high in fiber and vitamin C but very low calorie.
• yellow onion: sweet when cooked adds savory depth and natural sugars, great texture.
• Garlic: bright pungent flavor, tiny bit of protein, good for immunity too.
• soy sauce or tamari: adds salty umami, some sodium so choose low sodium sometimes.
• Toasted sesame oil: strong nutty aroma, a little goes a long way for flavor.
• Rice vinegar: light acidity cuts richness, makes flavors pop, slightly sweet tang.
• sugar or honey: balances acid and salt, helps caramelize and rounds flavors.
• Cornstarch: optional thickener, creates glossy sauce, use sparingly if you want.
• scallion or cilantro garnish: fresh herbs brighten dish, add vitamins and fresh bite.

Ingredient Quantities

• 3 medium zucchini, about 1 pound 450 g, sliced into quarter inch rounds
• 1 small yellow onion, thinly sliced
• 3 garlic cloves, minced
• 1 tablespoon neutral oil such as vegetable canola or peanut
• 1 tablespoon low sodium soy sauce or tamari for gluten free
• 1 teaspoon toasted sesame oil
• 1 teaspoon rice vinegar
• 1 teaspoon granulated sugar or honey
• 1 teaspoon cornstarch optional for a thicker sauce
• 1 tablespoon water for the sauce
• 1 quarter teaspoon red pepper flakes optional for heat
• Salt and freshly ground black pepper to taste
• 1 tablespoon chopped scallion or cilantro for garnish optional
• 1 teaspoon toasted sesame seeds optional

How to Make this

1. Prep everything: slice 3 medium zucchini into 1/4 inch rounds, thinly slice the yellow onion, mince the garlic, and chop scallion or cilantro for garnish. Pat the zucchini dry with a paper towel so it don’t get soggy.

2. Make the sauce: whisk 1 tablespoon low sodium soy sauce or tamari, 1 teaspoon rice vinegar, 1 teaspoon granulated sugar or honey, 1 teaspoon cornstarch (optional) dissolved in 1 tablespoon water, and 1/4 teaspoon red pepper flakes if you want heat. Set aside.

3. Heat a large skillet or wok over medium high heat until hot, then add 1 tablespoon neutral oil and swirl to coat.

4. Add the sliced onion with a pinch of salt and stir fry 2 to 3 minutes until it softens and starts to brown at the edges.

5. Add the minced garlic and cook about 20 to 30 seconds until fragrant, don’t let it burn.

6. Add the zucchini in a single layer if you can, let it sear undisturbed 1 to 2 minutes then toss and stir fry another 2 to 3 minutes until just tender and lightly golden. If the pan gets crowded do it in batches so the zucchini stay crisp.

7. Pour the sauce over the zucchini, toss to coat and cook 1 to 2 minutes until the sauce thickens and clings (if you used cornstarch) or reduces slightly. Taste and season with salt and freshly ground black pepper as needed.

8. Remove from heat, drizzle 1 teaspoon toasted sesame oil, give it a quick toss, then sprinkle chopped scallion or cilantro and 1 teaspoon toasted sesame seeds if using. Serve immediately.

Equipment Needed

1. Cutting board
2. Chefs knife
3. Paper towels (pat zucchini dry so it dont get soggy)
4. Large skillet or wok
5. Spatula or tongs for tossing and searing
6. Small bowl and whisk or fork (for the sauce)
7. Measuring spoons and a 1 tablespoon measure
8. Serving bowl or plates and a spoon for garnishing

FAQ

Zucchini Stir Fry Recipe Substitutions and Variations

• Zucchini, swap options
  • Yellow summer squash, almost identical texture and cook time, use 1:1.
  • Eggplant, sliced similarly, soaks up sauce more and may need a little extra oil.
  • Cremini or button mushrooms, gives a meatier texture, cook until nicely browned.
• Neutral oil (vegetable/canola/peanut), swap options
  • Avocado oil, high smoke point and neutral flavor, great for stir frying.
  • Refined light olive oil, milder than extra virgin and ok for medium heat.
  • Ghee or unsalted butter, for richer flavor, keep heat moderate so it doesn’t burn.
• Soy sauce or tamari, swap options
  • Coconut aminos, soy free and slightly sweeter, start with the same amount then adjust.
  • Liquid aminos, similar salty umami, use 1:1.
  • Diluted miso (about 1 tsp miso + 1 Tbsp water), gives deep umami, cut other salt a bit.
• Sugar or honey, swap options
  • Maple syrup, use roughly 1:1 for honey, adds a nice deeper flavor.
  • Light brown sugar, 1:1 and gives a mild molasses note.
  • Agave nectar, milder than honey, use a bit less since it’s sweeter.

Pro Tips

– Salt the zucchini and let it sit for 8 to 10 minutes, then squeeze or pat out the water before cooking, it makes a huge difference for getting a good sear instead of soggy pieces.

– Get the pan screaming hot and dont crowd it, do it in batches if you need to, crowded zucchini will steam not brown and you’ll lose texture.

– If you want a glossy clingy sauce dissolve the cornstarch in cold water first and add it at the very end while stirring, also add the toasted sesame oil off the heat so it keeps its aroma.

– Toast the sesame seeds and chop the scallion right before serving for the best smell and texture, and if you want brighter flavor a tiny squeeze of lemon or lime at the end wakes everything up.