Zucchini noodles are a game-changer for busy home cooks. This Zucchini Noodle Stir-Fry Mug is the perfect healthy, time-saving dinner that’s ready in just five minutes. With a boost of veggies and a microwave-friendly method, it’s a real-life dinner solution for your busiest weeknights.
Why You’ll Love This Zucchini Noodle Stir-Fry Mug
This easy, single-serve stir-fry is a cozy, comfort-food solution that’s actually good for you. Zucchini noodles provide a satisfying pasta-like texture while packing in extra veggies. The quick microwave method means you can have a stress-free, grab-and-go dinner in a flash, with minimal mess and maximum yum.
Ingredients (Single-Serve)
This simple, no-fuss recipe calls for just a handful of easy-to-find ingredients: zucchini, pre-cooked protein (such as shredded chicken or tofu), stir-fry sauce, and a handful of fresh toppings.
- 1 medium zucchini – spiralized or julienned
- 1/2 cup (120g) pre-cooked protein (chicken, tofu, etc.)
- 2 tbsp (30ml) stir-fry sauce (teriyaki, peanut, etc.)
- 1 tbsp (15ml) sesame seeds
- 2 tbsp (30ml) chopped fresh cilantro or green onions
Ingredient Substitutions
- Zucchini: Use yellow squash instead for a slightly different flavor and texture.
- Protein: Swap in cooked beef, shrimp, or your favorite plant-based protein.
How to Make Zucchini Noodle Stir-Fry Mug
This quick, 5-minute method comes together in a flash, all in one microwave-safe mug. No need for pans, pots, or complicated cleanup.
Step 1: Prep Work
Grab a microwave-safe mug and use a spiralizer or julienne peeler to create zucchini noodles. Measure out your pre-cooked protein and stir-fry sauce. Have your toppings ready to go.
Step 2: Main Cooking Process
Place the zucchini noodles in the mug and microwave for 1-2 minutes, until slightly softened. Carefully remove the mug from the microwave, then stir in the protein and stir-fry sauce. Microwave for an additional 1-2 minutes, until heated through.
Step 3: Final Steps/Assembly
Remove the mug from the microwave and give the noodle mixture a good stir. Top with sesame seeds, chopped cilantro, or any other fresh toppings you like.
Variations & Time-Saver Tips
- Flavor Boost: Season the zucchini noodles with garlic, ginger, or a dash of soy sauce before microwaving.
- Extra Veggies: Add shredded carrots, sliced mushrooms, or any other quick-cooking veggies.
- Heartier Meal: Serve the stir-fry over a small portion of cooked rice or quinoa.
- Meal Prep: Chop and store all the ingredients separately in the fridge, then just assemble and microwave when ready to eat.
Serving, Storage & Reheat
Serve with: a side salad, steamed edamame, or a sprinkle of crushed peanuts.
Storage: Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Microwave Reheat: Just pop the mug back in the microwave for 1-2 minutes to reheat.
Make-Ahead: Prep all the ingredients separately and store in the fridge until ready to assemble and microwave.
Nutrition Info
This Zucchini Noodle Stir-Fry Mug is a nutritious, low-carb option that’s high in protein and fiber. Depending on your protein and sauce choices, it can be a great fit for a healthy weight management plan, providing a balance of lean protein, veggies, and healthy fats.
- Serving Size: 1 mug
- Calories: 300 kcal
- Protein: 25 g
- Carbs: 15 g
- Fat: 12 g
- Sodium: 450 mg
FAQs
What if I don’t have a spiralizer?
No problem! You can use a julienne peeler or even a regular vegetable peeler to create zucchini noodles. If you’ve got five minutes, you’ve got dinner – no special tools required.
Can I use frozen zucchini noodles?
Absolutely. Frozen zucchini noodles work great in this recipe. Just be sure to thaw them before microwaving.
How can I make this dish more filling?
To add more substance, serve the stir-fry over a small portion of cooked rice or quinoa. You can also mix in an extra protein source, like edamame or chickpeas.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free. Just be sure to use a gluten-free stir-fry sauce.
Can I prep this ahead of time?
Yes, you can prep all the ingredients in advance and store them separately in the fridge. When you’re ready to enjoy, simply assemble and microwave. Less mess, more yum – it’s a busy cook’s dream!
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Zucchini Noodle Stir-Fry Mug
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 2 servings 1x
- Category: Healthy Weight Management
- Method: Microwave
- Cuisine: Asian
- Diet: Vegetarian
Description
This Zucchini Noodle Stir-Fry Mug is a quick and healthy meal option, perfect for weight management. Packed with fresh vegetables and flavor, it’s ready in minutes!
Ingredients
2 medium zucchinis, spiralized
1 cup bell peppers, sliced
1 cup broccoli florets
1/2 cup carrots, julienned
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon garlic, minced
1/2 teaspoon ginger, minced
Salt and pepper to taste
Instructions
1. 1. Spiralize the zucchinis and set aside.
2. 2. Heat olive oil in a mug or microwave-safe bowl.
3. 3. Add garlic and ginger, sauté for 1 minute.
4. 4. Add bell peppers, broccoli, and carrots; stir-fry for 3-4 minutes.
5. 5. Add the spiralized zucchini and soy sauce; mix well.
6. 6. Microwave for an additional 2 minutes or until zucchini is tender.
7. 7. Season with salt and pepper to taste.
8. 8. Serve hot and enjoy your healthy meal!
Notes
For added protein, consider adding cooked chicken or tofu.
Feel free to customize the vegetables based on your preference.
Nutrition
- Serving Size: 1 mug
- Calories: 150 kcal
- Sugar: 5g
- Sodium: 300mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 5g
- Cholesterol: 0mg