Zucchini Stir Fry With Garlic and Sesame Seeds

4.56 from 9 votes
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This quick and tasty easy zucchini stir fry recipe is vegetarian, vegan, gluten-free (with coconut aminos), dairy-free and so, so easy!

bowl of zucchini stir fry with rice

When you need a quick veggie option for a cozy supper for 2, a stir fry can be a perfect choice, especially a super tasty one!

With warming garlic and crunchy sesame seeds, your veggies will have a boost of flavor with this recipe – so grab your pan!

bowl of stir fry with rice next to pan

Ingredients You’ll Need

Sesame oil (1 tbsp) – This strongly flavored oil will boost the sesame seed taste in this dish.  You could use different flavored olive oil here, but this one is a favorite!

Onions (2) – Medium white onions have been used, but you could use red onion here instead.

Zucchinis (3) – Medium zucchinis should provide the perfect amount of vegetables for your dish.  If you can stretch to it, organic ones are a good choice.

Soy sauce (2 tbsp) – If you want to avoid gluten, you can use coconut aminos here instead.  Or chose a good quality dark soy sauce.

Garlic (4 cloves) – Fat, juicy cloves are great for this recipe.

Sesame seeds (2 tbsp ) – You could use black or white sesame seeds for this dish.  They are a great source of vitamin E and will add some protein to your dish. 

Salt and black pepper (to taste) – You can use any regular salt here but do opt for freshly ground black pepper as it will give you a much stronger taste!

ingredients for stir fry

How to Make Zucchini Stir Fry?

Step 1. Place a large skillet (or a non-stick frying pan like this one) over medium-high heat and add the sesame oil.

Tip in the thin slices of onion and cook over medium heat for 3 minutes until tender, but not colored.

Step 2. Add the fresh zucchini slices to the pan and cook for another 5 minutes over medium-high heat stirring throughout. 

Step 3. Next, add the soy sauce and garlic to the pan and cook for another 3-5 minutes.

Step 4. Sprinkle over the sesame seeds, stir and cook for a further minute.  Take off the heat. Add salt and pepper to taste.

steps to prepare zucchini stir fry

What Can I Serve the Zucchini Stir-Fry With?

You could steam some white rice to serve on a bed of rice with this vegetable stir fry, or choose a wholegrain variety or other grain of your choice or even cauliflower rice for a low carb twist.

Noodles would also be a great accompaniment with this stir fry, and you could use egg noodles, rice noodles, or a favorite you have.

You could even serve the Zucchini Stir Fry as an accompaniment dish to a protein of your choice.  A chicken breast or fillet of salmon would enjoy sitting on top of this tasty zucchini recipe!

bowl with rice and stir fry topped with sesame seeds

What Else Can I Add to the Zucchini Stir Fry?

You can add some extra veggies to this dish to make more servings.  How about adding some chopped mushroom and batons of carrot?

Slices of broccoli and cauliflower would go so well with this stir fry and add another texture with lots of fiber.

Can I Make Ahead?

Yes!  For a super quick supper, you can slice your onions and zucchini, and mince your garlic ahead of time.  Store in the fridge for 1-2 days. 

This means when it comes to eating, you can just throw it all in your skillet or frying pan and cook in minutes.

More Recipes:

Chicken Zucchini Pasta

Easy Salmon Stir Fry

Ground Pork Stir Fry

Step-by-Step Instructions for Zucchini Stir Fry

zuchini stir fry
4.56 from 9 votes

Zucchini Stir Fry With Garlic and Sesame Seeds

By Karo @ AllNutritious
Easy and quick – this zucchini stir fry is gluten-free (with coconut aminos), dairy-free, vegan, and vegetarian. A perfect one-skillet meal is full of Asian flavors.
Prep: 5 minutes
Cook: 15 minutes
Total: 20 minutes
Servings: 2 bowls


  • 1 Tbsp sesame oil
  • 2 medium onions sliced
  • 3 small zucchinis sliced and halved (or 2 medium zucchinis)
  • 2 Tbsp soy sauce or coconut aminos
  • 4 garlic cloves minced
  • 2 tbsp sesame seeds
  • salt and black pepper to taste


  • Set your skillet over medium-high heat and add sesame oil. Add in the onions and cook for 3 minutes until tender.
  • Add in the zucchini and cook for another 5 minutes stirring throughout.
  • Add in the soy sauce and garlic. Cook for another 3-5 minutes.
  • Sprinkle the stir-fry with sesame seeds, cook for a minute and take off the stove.
  • Salt and pepper to taste.


Serving: 1 bowl | Calories: 203kcal | Carbohydrates: 22g | Protein: 6.7g | Fat: 12g | Saturated Fat: 1.7g | Polyunsaturated Fat: 9g | Sodium: 1192mg | Fiber: 5.5g | Sugar: 9.7g

Nutrition information is automatically calculated, so should only be used as an approximation.

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