This is a chicken stir-fry that swaps the usual noodles for spiralized zucchini. Chicken thighs are marinated in sesame oil, soy sauce, rice vinegar, garlic and ginger, browned in a large skillet, then cooked with bell pepper and broccoli. The zucchini noodles go in last. Everything cooks in one pan, so there is one skillet to wash, and the recipe serves 4.
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Each serving has 320 calories and 6 grams of carbohydrates. The marinade takes 30 minutes and the cooking takes 15, so plan on 45 minutes in all.
Ingredients and What They Do
The card at the bottom has the full amounts. A few notes on the ingredients that matter most:
- Chicken thighs (1 pound, boneless and skinless): cut into bite-sized pieces so they cook quickly and take up the marinade. Chicken breast works if you want a leaner dish.
- Sesame oil (2 tablespoons): gives the marinade its main flavor. A pure toasted sesame oil tastes richer.
- Soy sauce (2 tablespoons): the savory side of the marinade. Use tamari to keep the dish gluten-free.
- Rice vinegar (1 tablespoon) and erythritol (1 tablespoon): the vinegar adds acidity, and the erythritol balances it without adding carbs.
- Garlic (2 cloves) and fresh ginger (1 teaspoon): both minced. Red pepper flakes (1/4 teaspoon) are optional if you want heat.
- Zucchini (2 medium): spiralized into noodles. They stand in for the chow mein noodles.
- Bell pepper (1) and broccoli (1 cup of florets): they add color and crunch.
- Green onions (2) and sesame seeds: sprinkled on at the end.
Cooking It in the Right Order
Spiralize the zucchini before anything else, and slice the bell pepper and cut the broccoli into bite-sized pieces so they cook at the same pace. If you have no spiralizer, a julienne peeler does the job, and a box grater can too.
Marinate the chicken for at least 30 minutes. An hour gives deeper flavor, and you can leave it overnight if you like. Heat a large skillet over medium-high heat, add the chicken and cook it for about 5-7 minutes, stirring now and then, until it is browned and cooked through. The browning is where the flavor comes from, so let it color.
Add the bell pepper and broccoli and cook for another 3-4 minutes, until they are tender-crisp. Stir in the zucchini noodles last and cook for 2-3 minutes more. They should be just tender. Cook them longer and they turn mushy, and thicker noodles may need a little extra time, so keep an eye on the pan. Take the skillet off the heat and top with the green onions and sesame seeds.
Ways to Change It
- Chicken breast: a leaner choice. It stays tender when it is marinated.
- Tofu: a vegetarian option. Press it first to remove extra moisture, then marinate it.
- Other vegetables: snap peas or mushrooms can join or replace the bell pepper and broccoli.
- Sauce and spice: a splash of sriracha adds heat, and five-spice powder or a squeeze of lime juice gives it a different edge.
- Crunch: crushed peanuts or almonds on top before serving.
What to Serve with It
- Cauliflower rice: a low-carb stand-in for rice that soaks up the sauce.
- Cabbage slaw: shredded cabbage and carrots with a light vinaigrette, crunchy next to the savory chicken.
- Sparkling water with lemon: a light drink.
- Dry wine or a low-carb cocktail: if you want something stronger.
Nutrition per Serving
One serving has about 320 calories, 20 grams of fat, 6 grams of carbohydrates, 1 gram of sugar and 28 grams of protein.
FAQ
Can I use other vegetables instead of zucchini?
Yes. Spaghetti squash, shirataki noodles or thin strips of bell pepper all work. Each gives a different texture.
How long do leftovers keep?
Keep them in an airtight container in the refrigerator for up to 3 days. When you reheat, add a splash of water so the zucchini noodles do not turn mushy.
Can I use this for meal prep?
Yes. Make a larger batch and portion it out for the week, but keep the zucchini noodles separate until you are ready to eat so they hold their texture.
Can I make it in advance?
It tastes best fresh. You can prepare the chicken and vegetables ahead and store them separately, then stir-fry everything together when you are ready to eat.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Low Carb Sesame Chicken with Zucchini Chow Mein is a must-try!
Ingredients
Instructions
In a large bowl, combine the chicken, sesame oil, soy sauce, rice vinegar, erythritol, garlic, ginger, and red pepper flakes. Mix well and let marinate for at least 30 minutes.
Heat a large skillet over medium-high heat. Add the marinated chicken and cook for about 5-7 minutes, or until the chicken is cooked through and browned.
Add the bell pepper and broccoli to the skillet, cooking for an additional 3-4 minutes until the vegetables are tender-crisp.
Stir in the zucchini noodles and cook for another 2-3 minutes until they are just tender.
Remove from heat and garnish with sliced green onions and sesame seeds before serving.
Notes
For added crunch, sprinkle some crushed peanuts or almonds on top before serving.
You can substitute the chicken thighs with chicken breast for a leaner option.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 320 calories |
| Sugar Content | 1g |
| Sodium Content | varies |
| Fat Content | 20g |
| Saturated Fat Content | varies |
| Unsaturated Fat Content | varies |
| Trans Fat Content | 0g |
| Carbohydrate Content | 6g |
| Fiber Content | varies |
| Protein Content | 28g |
| Cholesterol Content | varies |