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This healthy Vegetable Noodle Stir-Fry is easy to make and tastes amazing! Serve as a side dish to add a beautiful pop of color, or as a flavorful main dish that will keep you full for hours.

Bowl of Vegetable Noodle Stir-Fry garnished with chili and parsley as seen from above

For me, choosing what carbs to include in my meals is much more difficult than choosing the protein.

I know a ton of great ways to cook chicken, fish or lean beef! I can keep coming up with new recipes every day. But when it comes to the carbs, I tend to fall back on just a few familiar recipes that I know are healthy and easy to cook.

As a diabetic prepping for a fitness competition, I look for dishes that are fairly low in total carbs, low in sugar, and filling enough that I don’t feel hungry all the time. Oh, and, of course, they need to taste amazing.

That’s why I love this vegetable noodle stir-fry so much! It’s light yet filling and has an amazing flavor.

Regular pasta is too high in carbs for me right now, plus it lies too heavy in the stomach. But spiralized vegetables are absolutely perfect for a lunch or dinner that will keep you satisfied and full for hours.

I love making this recipe as a side dish with my chicken or fish. I’ve even enjoyed this stir-fry as a pre-workout meal! The vegetable noodles are light enough that they don’t feel like a bowling ball in my stomach.

So whether you’re looking for low carb vegetable dishes or just need to shake up your routine, I recommend giving this spiralized veggie stir-fry a taste!

How to make vegetable noodle stir-fry

Prepping this dish very easy. It will go quickest with a spiralizer, but even if you’re working with a knife, it only takes an extra 5-10 minutes.

Step 1: Peel and spiralize the sweet potato and carrots. Wash and spiralize the zucchinis.

Step 2: Peel and finely chop the shallot and garlic. Wash and finely chop the chili.

Step 3: Heat a large non-stick pan over medium-high heat.

Step 4: Add vegetable broth to the pan. When it starts to boil, add the sweet potato, carrot, shallot, garlic, and chili. Using tongs, move everything around quickly but carefully.

Step 5: After about 2 minutes, add the zucchini and continue stir-frying for another minute or two until the sweet potato is cooked through.

Step 6: Remove from heat and transfer into a large bowl.

Step 7: Season with salt and pepper to taste and drizzle with olive oil if desired. Stir well and serve hot.

What vegetables can be made into noodles

I used sweet potato, carrot, and zucchini for this stir-fry, but you can get creative if you want. You can use pretty much any vegetable that is firm enough to be spiralized!

The easiest way to make veggie noodles is with a spiralizer. The one I use is $27.99 on Amazon but you can get cheaper ones that work perfectly well.

If you don’t have a spiralizer, use a mandolin slicer or a sharp knife to create thin vegetable ribbons. The noodles don’t have to be cut perfectly, they will still taste great!

When choosing your veggies, you just need to know roughly for how long each one has to cook to be tender before you start stir-frying. That way, you can ensure that none of the veggies turn out overcooked or undercooked.

As a general rule, firm vegetables like carrots typically need to cook longer than more watery vegetables like zucchini. If in doubt, Google before you start.

Seasoning your stir fry

The seasoning I use in this recipe is what the Italians call “Aglio, Olio e Peperoncino” (garlic, oil, and chili peppers) and it gives any noodles, wheat or vegetable, the most amazing flavor.

I actually felt it tasted even better on vegetable noodles than on regular wheat pasta simply because the vegetables themselves are so much more flavorful than pasta. It is truly a symphony of tastes and textures and leaves that amazing heat on the tongue that any chili lover will appreciate. I’m sure you will enjoy every bite of it!

Or, if you prefer non-spicy food, you can always omit the red chili for a milder dish.

If you are very calorie conscious, you can leave out the olive oil, but I really don’t see the need to unless you’re serving your noodle stir-fry with a fatty protein. A small amount of healthy fat is good for you and a small amount is all you need to make this dish taste fantastic!

Two bowls of spiralized stir-fried noodles garnished with cilantro and red chili slices, as seen from above

Is this a side dish or a main meal?

That’s really up to you. I typically eat my Vegetable Noodle Stir-Fry as a side dish, but it’s definitely filling enough to be a stand-alone meal as well.

I had these noodles with our Stuffed Chicken Breast a few days ago, and it was even better than the baked root vegetables I usually make with the chicken. Give it a try – I think you will love it!

Storage

I like to spiralize a lot of vegetables at once and store them in an airtight container in the fridge. I would recommend eating them within 2-3 days as they will lose their freshness quickly once sliced.

However, the sweet potato doesn’t stay fresh as long as the other noodles. I wouldn’t let your sweet potato noodles sit in the fridge for more than one night.

More healthy vegetable recipes

Here on Diabetes Strong, we love getting creative with our vegetable and plant-based meals. Here are some of my favorite veggie recipes that I think you’ll love:

For even more inspiration for delicious veggie recipes, check out this round-up of low carb vegan recipes!

When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Vegetable Noodle Stir-Fry

5 from 1 vote
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This healthy Vegetable Noodle Stir-Fry is easy to make and tastes amazing! Serve as a side dish to add a beautiful pop of color, or as a flavorful main dish that will keep you full for hours.
Author: Lorena Grater
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 4

Ingredients 

  • 1 lbs. white sweet potato
  • 8 oz. carrots
  • 8 oz. zucchini
  • 1 shallot
  • 2 large garlic cloves
  • 1 red chili
  • 2 tablespoon vegetable broth
  • 1 tablespoon olive oil, (optional)
  • Salt
  • Pepper

Instructions

  • Peel and spiralize the sweet potato and carrots. Wash and spiralize the zucchinis.
  • Peel and finely chop shallot and garlic. Wash and finely chop chili.
  • Heat a large non-stick pan over medium-high heat.
  • Add vegetable broth to the pan. When it starts to boil, add the sweet potato, carrot, shallot, garlic, and chili. Using tongs, move everything around quickly but carefully.
  • After about 2 minutes, add the zucchini and continue stir-frying for another minute or two until the sweet potato is cooked through.
  • Remove from heat and transfer into a large bowl.
  • Season with salt and pepper to taste and drizzle with olive oil if desired. Stir well and serve hot.

Notes

This recipe is for 4 servings of vegetable noodle stir-fry.
You can substitute the vegetables in this recipe with any veggies that are firm enough to be spiralized. Just be sure to look up the cook times so you know when to add each veggie to the stir fry and nothing ends up undercooked or overcooked.
If you don’t have a spiralizer, simply use a mandolin slicer or sharp knife to create thin vegetable ribbons. They don’t have to be cut perfectly, they will still taste great.
If you prefer non-spicy food, omit the red chili for a milder dish.
You can leave out the olive oil if you’re serving your stir-fry with a fatty protein. Otherwise, I strongly recommend using it to add healthy fat and great flavor.
Spiralized veggies can be stored in an airtight container in the fridge. I would recommend eating them within 2-3 days as they will lose their freshness quickly once sliced.
However, the sweet potato doesn’t stay fresh as long as the other noodles. I wouldn’t let your sweet potato noodles sit in the fridge for more than one night.

Nutrition Info Per Serving

Nutrition Facts
Vegetable Noodle Stir-Fry
Amount per Serving
Calories
169
% Daily Value*
Fat
 
3.7
g
6
%
Saturated Fat
 
0.05
g
0
%
Polyunsaturated Fat
 
0.5
g
Monounsaturated Fat
 
2.5
g
Sodium
 
112
mg
5
%
Potassium
 
980
mg
28
%
Carbohydrates
 
31.2
g
10
%
Fiber
 
5.8
g
23
%
Sugar
 
9.1
g
10
%
Protein
 
3.6
g
7
%
Vitamin A
 
32150
IU
643
%
Net carbs
 
25.4
g
* Percent Daily Values are based on a 2000 calorie diet.