This Teriyaki Chicken Zucchini Stir Fry is a delicious and healthy dinner option featuring tender stir-fried chicken, zucchini, and pineapple. A healthy must-try recipe that’s both flavorful, nutritious and comes together in one pan.
Updated September 2023
Delicious and Healthy Teriyaki Chicken Zucchini Stir Fry Recipe
Looking for a quick, easy, and healthy dinner option that the whole family will love? This Teriyaki Chicken Zucchini Stir Fry has all the amazing flavors of the popular Teriyaki Chicken over a bed of yummy zucchini noodles. Not only is this healthy meal packed with flavor and nutritious ingredients but it’s a one pot dish that’s a breeze to make so it’s perfect for those busy weeknights.
Whether you’re cooking for your family or prepping meals for the week, this wholesome dish is sure to satisfy your cravings for something sweet, savory, and oh-so-delicious. Plus, it’s gluten-free, paleo-friendly, low carb with options to make it keto-friendly and Whole30 compliant.
Ingredients You’ll Need:
- Boneless Skinless Chicken Breasts: The star protein of this dish, chicken breasts are lean and packed with protein, making this meal satisfying and nutritious.
- Avocado Oil or Olive Oil: These healthy oils are used for cooking the chicken and adding a delicious depth of flavor to the dish.
- Zucchini: Zucchini is spiralized into noodles, providing a low-carb alternative to traditional noodles while adding a lovely crunch and freshness to the stir fry.
- Pineapple Chunks: Pineapple adds a sweet and tropical twist to the dish. You can use fresh, frozen, or canned pineapple based on your preference. Leave out and swap for broccoli for a low carb option.
For the Homemade Teriyaki Sauce:
- Coconut Aminos (or gluten-free tamari or low-sodium soy sauce): This umami-packed sauce is the base of our teriyaki flavor and is a great gluten-free alternative to soy sauce.
- Maple Syrup (or a sweetener of your choice): Adds sweetness to balance the savory flavors in the sauce. Sub with sugar-free maple syrup or allulose for a low carb / keto-friendly option. Omit for Whole30 and add orange juice or blended date paste if desired.
- Coconut Vinegar (or rice vinegar): Provides acidity and tanginess to the sauce, enhancing its overall flavor.
- Garlic and Ginger: These aromatic ingredients add depth and a hint of spiciness to the sauce.
- Arrowroot Powder (or tapioca starch): Acts as a thickening agent to give the sauce its desired consistency.
Green Onions, Broccoli Florets, and Sesame Seeds: These garnishes add color, flavor, and texture to the dish, making it visually appealing and even more delicious.
Instructions: How to make Teriyaki Chicken Zucchini Stir Fry
- Prepare the Sauce: Whisk together all the sauce ingredients in a small bowl. Set it aside.
- Marinate the Chicken: Cut the chicken into cubes. Season with salt and pepper and drizzle 1-2 tablespoons of the prepared sauce over it. Let it marinate for 30 minutes.
- Cook the Chicken: Heat cooking oil in a large skillet over medium-high heat. Add the chicken and cook until lightly browned, about 1-2 minutes. Add pineapple chunks and cook for an additional minute until slightly softened.
- Thicken the Sauce: Pour the remainder of the sauce into the skillet and turn the heat to high. Allow the sauce to bubble and thicken while stirring, about 1-2 minutes. Add more water if the sauce is too thick. Season to taste with salt, black pepper, and red chili flakes if desired.
- Add Zucchini Noodles: If using zucchini noodles, add them to the pan and use tongs to toss and coat them with the sauce. Cook for 1-2 minutes until the zucchini is just tender but still firm. Be careful not to overcook.
- Serve and Garnish: Remove the skillet from heat and drizzle any extra sauce over the chicken. Serve immediately, garnished with green onions and sesame seeds if desired.
Tips for Success:
- Marinate the Chicken: Allowing the chicken to marinate in the sauce for 30 minutes infuses it with flavor, making each bite more delicious.
- Don’t Overcook the Zucchini: Be careful not to overcook the zucchini noodles. They should be just tender but still firm to maintain their texture.
- Adjust Sweetness: Customize the sauce’s sweetness level by choosing your preferred sweetener, whether it’s maple syrup, honey, or a sugar-free alternative.
Variations and Substitutions:
- Zucchini: Swap out the zucchini for other spiralized vegetables like carrots or sweet potatoes.
- Protein: Experiment with different protein sources such as our teriyaki tofu, teriyaki shrimp, or teriyaki beef.
- Vegetables: Adjust the vegetables to your liking; broccoli florets or bell peppers make great additions.
- Add spice: Customize the sauce by adding a touch of heat with Sriracha sauce or red pepper flakes.
This Teriyaki Chicken Zucchini Stir Fry is delicious on its own, but you can also serve it over a bed of cauliflower rice or regular steamed rice for a heartier meal.
Storage and Freezer Instructions:
- For meal prep, divide the teriyaki chicken zoodles into lunch containers and store them in the fridge for up to four days.
- To freeze, allow the zucchini stir fry to cool completely, then transfer it to an airtight container or freezer bag. Freeze for up to three months. Thaw in the fridge before reheating.
Frequently Asked Questions (FAQ)
1. Can I use a different protein instead of chicken?
Absolutely! You can customize this stir fry with your favorite protein. Try shrimp, tofu, beef, or even pork for a delicious variation.
2. Is there a low-carb option for this recipe?
Yes! To make this dish low-carb, simply omit the pineapple and replace it with broccoli or other low-carb veggies. You can also use a low-carb sweetener in the sauce.
3. Can I make this dish in advance for meal prep?
Yes, these Teriyaki Chicken Zucchini Noodles are perfect for meal prep. Just divide it into lunch containers and store it in the fridge for up to four days.
4. How do I freeze leftovers?
To freeze, allow the stir fry to cool completely, then transfer it to an airtight container or freezer bag. Freeze for up to three months. Thaw in the fridge before reheating.
5. Can I adjust the sweetness of the sauce?
Absolutely! You can customize the sweetness by choosing your preferred sweetener. Options include maple syrup, honey, sugar-free maple syrup, allulose, or a low-carb sweetener of your choice.
6. What other vegetables can I add to this stir fry?
Feel free to get creative with your veggies. Broccoli florets, bell peppers, snap peas, or mushrooms would all make tasty additions.
7. Is this recipe gluten-free?
Yes, it can be gluten-free if you use coconut aminos or gluten-free tamari instead of soy sauce.
8. How do I prevent the zucchini noodles from becoming mushy?
Be cautious not to overcook the zucchini noodles. They should be cooked for just 1-2 minutes until they’re tender but still firm.
9. Can I make this dish spicier?
If you like a little heat, add some red pepper flakes or a drizzle of Sriracha sauce to the sauce mixture.
10. What can I serve this stir fry with?
While this dish is delicious on its own, you can serve it over cauliflower rice or regular steamed rice for a heartier meal.
More Teriyaki recipes you will love:
This Teriyaki Chicken Zucchini Stir Fry is a delicious and healthy dinner option featuring tender stir-fried chicken, zucchini, and pineapple. A healthy must-try recipe that's both flavorful, nutritious and comes together in one pan.
- 2 medium pieces boneless skinless, chicken breasts , (about 2/3 lb) cut into strips or chunks
- salt and black pepper , to taste
- 2 tbsp avocado oil or olive oi
- 5-6 medium zucchini , cut into noodles using a spiralizer or a vegetable peeler
- 1 cup chopped pineapple chunks , fresh, frozen or canned. Leave out for low carb / keto and swap in broccoli instead.
- 1/4 cup coconut amions , can also substitute with gluten free tamari or low-sodium soy sauce if not soy-free
- 2-3 tbsp maple syrup , can also sub with coconut sugar, honey or sugar-free maple syrup, allulose or any other low carb sweetener of your choice (use more or less depending on how sweet your preference is)
- 3 tbsp rice vinegar
- 2 garlic cloves , minced
- 1/2 teaspoon grated ginger
- 1 tbsp arrowroot starch / tapioca starch , can also sub with corn starch if preferred or 1/2 tsp xanthan gum for low carb / keto
- 2 tbsp water , plus more as needed to thin out sauce
- salt, black pepper, and red pepper flakes , to taste; optional
- In a small bowl, whisk together all the ingredients for the sauce.
- In a large bowl, season chicken with salt and pepper and drizzle 1-2 tablespoons of sauce over the chicken. Allow to marinate for 30 minutes.
- Heat cooking oil in a large skillet on medium-high heat. Add chicken and cook until lightly brown, about 1-2 minutes. Add in the pineapple chunks and cook for another 1 minute, until slightly softened. Pour in the remainder of the sauce and turn the heat to high. Allow sauce to bubble and thicken while stirring - about 1-2 minutes - add more water a little at a time (only as needed if the sauce is too thick). Season to taste with salt, black pepper and/or red chili flakes.
- *If cooking the zucchini noodles, add into the pan and use tongs to toss and coat with sauce. Cook for 1-2 minutes until zucchini is just tender but still firm. Be careful not to overcook.
- Remove from heat and drizzle extra sauce in pan over chicken and serve immediately. Garnish with green onions and sesame seeds if desired.
- For meal prep: Divide evenly into lunch containers. Store in fridge for up to four days.
*do not overcook for longer than 2 minutes or else noodles will get too soft and mushy. You can also serve the chicken over raw zucchini noodles if desired.