Looking for a fast, flavorful dinner that satisfies both your health goals and taste buds? This chicken zucchini stir fry is just what your weeknight routine needs. With juicy chicken, crisp-tender zucchini, and a sticky garlic-ginger sauce, it’s a meal you can feel great about. I first made this on a hectic Tuesday evening when I needed something nourishing but quick. It’s been a staple ever since—especially since my picky eaters devoured it without complaints. The simplicity, versatility, and irresistible flavor of this stir fry make it a win-win every time.

Table of Contents
Table of Contents
Why You’ll Love This Chicken Zucchini Stir Fry
Perfect Texture Every Time
What makes this chicken zucchini stir fry so satisfying is its balance of textures—juicy, pan-seared chicken and tender but firm zucchini. Unlike some recipes where veggies go soggy, this one keeps them just right. A quick, high-heat stir fry helps zucchini stay vibrant and slightly crisp. That’s the secret: don’t overcrowd your pan and cut everything evenly.
Even better, the chicken gets marinated in a soy-vinegar base before searing, locking in flavor and tenderness. This ensures your stir fry tastes rich and complex—even though it only takes around 30 minutes from start to finish.
Internal recipes like this chicken sausages with zucchini and pasta also show how well these two ingredients shine together.
A Lighter, Better Alternative to Takeout
Takeout stir fries can be greasy or loaded with sodium. This homemade chicken zucchini stir fry is a cleaner option that doesn’t sacrifice taste. With olive oil, low-sodium soy sauce, and fresh ginger and garlic, you’re in control of everything going into your pan.
It’s also gluten-free friendly if you swap the soy sauce with tamari and can easily become a low-carb or keto meal by skipping the rice.
Try serving it with a side of creamy zucchini sauce for a flavor boost, or pair it with cauliflower rice to keep things light.
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Chicken Zucchini Stir Fry (Easy & Healthy Weeknight Meal)
This Chicken Zucchini Stir Fry is a quick, healthy, one-pan dinner made with tender chicken, vibrant veggies, and a flavorful garlic soy sauce. A meal prep favorite ready in just 30 minutes!
- Total Time: 30 minutes
- Yield: 4 servings
Ingredients
▢1 lb boneless skinless chicken breasts (or thighs or tenders), cut bite-size
▢4 tbsp low sodium soy sauce, divided
▢2 tsp apple cider vinegar, divided
▢2 tsp granulated sugar, divided
▢1 tbsp minced fresh ginger
▢3 cloves garlic, minced
▢2 tbsp water
▢1 tsp cornstarch
▢¼ tsp red pepper flakes
▢2 medium zucchini or yellow squash, sliced
▢1 large red or yellow onion, sliced
▢2 tbsp olive oil
▢Sesame seeds (optional)
▢Chopped green onion (for garnish)
Instructions
1. In a bowl, combine chicken, 1 tbsp soy sauce, 1 tsp vinegar, 1 tsp sugar. Set aside.
2. In a small bowl, mix remaining soy sauce, vinegar, sugar, ginger, garlic, water, cornstarch, and pepper flakes.
3. Slice zucchini and onion. Set aside.
4. Heat 1 tbsp oil in a skillet over medium-high. Cook chicken until golden and cooked through, 3–4 mins. Remove.
5. Add 1 tbsp oil and cook onion until soft, 4–5 mins.
6. Add sauce and let bubble for 30 seconds.
7. Stir in zucchini and cook 3 mins until tender-crisp.
8. Return chicken to pan. Stir to combine and heat through.
9. Garnish with sesame seeds and green onions.
Notes
Store leftovers in fridge up to 4 days.
Freeze for up to 3 months. Reheat gently.
Serve with rice, quinoa, or in lettuce wraps.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Main Dish
- Method: Stir Fry
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1.5 cups
- Calories: 275
- Sugar: 3g
- Sodium: 580mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 29g
- Cholesterol: 70mg
Customizing Your Chicken Zucchini Stir Fry
Use What You Have in the Kitchen

The beauty of a stir fry is its flexibility. If you don’t have zucchini, swap it for yellow squash, broccoli, or bell peppers. No chicken breasts? Chicken thighs or tenderloins are just as flavorful and juicy.
The sauce is where the magic really happens. Made with soy sauce, ginger, garlic, red pepper flakes, and a touch of sugar, it coats the chicken and vegetables beautifully. It thickens slightly thanks to cornstarch, giving that glossy, just-like-takeout finish.
If you love spice, bump up the pepper flakes or add chili paste. For a low-sugar version, use a drop of stevia or skip it altogether. This adaptability makes the dish perfect for weeknight experimentation.
Meal Prep & Storage Tips
This chicken zucchini stir fry stores well and reheats beautifully, which makes it ideal for meal prep. Pack it into containers with rice or quinoa and you’ve got several grab-and-go meals for the week.
To store, keep leftovers in an airtight container in the fridge for up to 4 days. For freezing, use freezer-safe containers and label them. Defrost overnight and reheat on the stovetop over medium-low heat. Add a splash of water or broth to revive the sauce’s texture.
Pair it with sides like baked parmesan zucchini for double the flavor, or try tossing the stir fry into lettuce wraps for a fresh twist.
Expert Cooking Tips for the Best Chicken Zucchini Stir Fry
Avoiding soggy zucchini
One of the most common complaints about zucchini in stir fry is sogginess. The solution? High heat and fast cooking. Zucchini contains a lot of water, so it’s crucial to cook it quickly and not overcrowd your pan. That’s why in this chicken zucchini stir fry, you cook the chicken first, set it aside, then sauté the vegetables separately. This keeps everything crisp and flavorful.
Also, make sure your zucchini is sliced into uniform half-moons—about ¼-inch thick. Too thin, and it’ll get mushy fast. You’ll also want to add the zucchini after the sauce hits the pan so it absorbs flavor but doesn’t overcook.
Just like the chicken and zucchini pasta recipe from the site, timing is everything in stir fry. Don’t walk away from the skillet—keep things moving, and you’ll end up with golden edges and a great bite.
Properly cooking the chicken
Your chicken is the heart of this chicken zucchini stir fry, so treat it with care. Slice it thin and uniformly for even cooking. Marinating it for even a few minutes in soy sauce, vinegar, and sugar adds both flavor and moisture.
Sauté the chicken on medium-high heat, not low. You want to sear the outside for caramelization while locking in juices. If your pan isn’t big enough, work in batches—crowding will lead to steaming instead of browning.
After it’s golden and cooked through, remove the chicken and let it rest while you finish the sauce and veggies. This layering method adds depth and ensures everything is perfectly cooked.
Serving Suggestions & Nutritional Highlights
Ways to serve chicken zucchini stir fry

This chicken zucchini stir fry is fantastic over rice, quinoa, or even rice noodles. It also works wonderfully in lettuce cups if you want something low-carb and crunchy. Another favorite way we serve it at home? Stuffed into wraps or pitas for a fusion-style lunch.
If you’re building a bigger meal, serve it alongside zucchini cottage cheese bake for a healthy combo of protein and comfort. For extra flavor and a veggie-rich boost, roast up a batch of sauteed zucchini and corn while the stir fry comes together.
A sprinkle of sesame seeds and chopped green onion right before serving adds visual appeal and flavor that takes the dish from simple to special.
Health benefits of this dish
From a nutritional standpoint, chicken zucchini stir fry checks all the boxes. It’s high in lean protein, loaded with fiber-rich vegetables, and uses heart-healthy olive oil instead of heavy stir fry sauces. The ginger and garlic not only add bold flavor but also bring digestive and anti-inflammatory benefits.
You can easily make this stir fry gluten-free by swapping soy sauce for tamari. If you’re watching your sugar intake, reduce or eliminate the small amount of sugar in the sauce—it won’t impact the overall taste too much thanks to the aromatic garlic and vinegar base.
Each serving is light yet filling, which makes this dish a go-to if you’re managing weight or simply want to eat cleaner. Unlike deep-fried or oily stir fries from takeout joints, this one feels fresh and energizing.
Frequently Asked Questions (FAQs)
Can you put zucchini in a chicken stir fry?
Absolutely! Zucchini adds color, texture, and nutrients to stir fries. In this chicken zucchini stir fry, it pairs beautifully with the garlic-soy sauce and cooks quickly, retaining a tender-crisp bite.
Is zucchini good with chicken?
Yes, zucchini and chicken are a flavorful, nutritious combination. Their textures complement each other perfectly, especially when cooked quickly in a stir fry format. The natural mildness of zucchini lets the sauce shine.
How to keep zucchini from getting soggy in stir fry?
Use high heat and avoid overcrowding your pan. Slice zucchini evenly and stir-fry it just until tender-crisp—usually no more than 3–4 minutes. Adding it after the sauce starts simmering helps prevent overcooking.
What are the three rules of stir frying?
1. Prep all ingredients before cooking (mise en place).
2. Use high heat and keep things moving.
3. Cook in stages—protein first, then vegetables, then sauce—for best texture and flavor.
Conclusion
If you’re looking for a healthy, fast, and flavor-packed dinner that doesn’t skimp on satisfaction, this chicken zucchini stir fry is your new go-to. It’s a one-pan wonder that comes together in under 30 minutes, is packed with lean protein and fiber-rich veggies, and can be customized endlessly to suit your preferences.
Make it once, and you’ll see why this recipe stays on weekly rotation in my kitchen—and why it’s one of the most versatile, meal-prep-friendly stir fries you’ll ever make.
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