This vegan, paleo, Whole30, gluten-free zucchini stir fry is super easy to make and loaded with nutrients. In just 15 minutes you can create this healthy better-than-take-out recipe right at home.

Healthy Zucchini Mushroom Stir Fry in a sticky teriyaki sauce that’s a perfect addition to any meal.

You know I’ve been loving Asian-inspired take-out dishes lately, like these ones:

  1. Chicken Teriyaki Stir Fry (Whole30)
  2. Whole30 Cauliflower Fried Rice with Chicken

And this recipe is no exception!

These kinds of recipes are always a favorite of mine because they are so versatile, and you can use any veggies that you have sitting in your fridge. 

Additionally, it is a great meal prep recipe because you can add it to a variety of dishes and minimize your need for cooking throughout the week.  


Do you ever find yourself staring into the veggie drawer of your fridge and all the veggies you conveniently forgot about are staring right back at you?

Well, no need to fret, you can add almost any veggie you have to this healthy zucchini and mushroom stir fry.

Say you have a few loose bell peppers and half an onion that need to be used before they get fuzzy, (and not in a particularly cute way), throw them on into this recipe! Food waste can be such a problem in the everyday household, so try to cut back on wasting those precious vegetables and add them on into your WHOLE30 and vegan based meals.

Learn more about how you can reduce food waste here!

Ingredients You Need for Zucchini Mushroom Stir Fry 

For this recipe, the ingredients I used are:

  • Zucchini, sliced and halved
  • Carrots, sliced
  • Mushrooms, sliced
  • Garlic, minced
  • Coconut aminos
  • Arrowroot flour
  • Sesame oil

Moreover, there are so many other vegetables that could work really well with this teriyaki sauce.

  • Broccoli
  • Cauliflower
  • Bell peppers
  • Onions
  • Water chestnuts
  • Edamame

It’s a great way to get your veggies in!  


This zucchini stir fry is so approachable and no fuss, I bet you’ll be a pro at this dish after just one try!

First, wash and cut your zucchini. Slice it into rounds and then cut it in half so they look like half circles.

Try to slice your zucchini all the same size if you can, this will help with getting a more even cook on your veggies. If you slice it too thinly, you could end up with an overcooked, limp zucchini.

Similarly, wash and slice the carrots and mushrooms.

Cook carrots for a few minutes first to allow them to soften.
Once you can just about pierce through a slice of carrot with a fork, add the zucchini and mushrooms to the pan.

Since carrots are harder than zucchini and mushrooms, they take longer to cook.

Letting the zucchini caramelize on the outside will help keep the zucchini from becoming too mushy and adds a beautiful depth of flavor.

The best way to caramelize your zucchini is to crank your burner up to high heat and let it sear.

Make sure you watch it carefully so that it doesn’t burn, but taking the extra step to let it caramelize is worth the flavor!

4 Ingredients sticky stir fry sauce mixed in a jar
Pour the stir fry sauce over the sauteed vegetables
Pour the stir fry sauce over the sauteed vegetables
Cook on medium heat for a minute or so until the sauce thickens and becomes sticky. Coat the veggies with the stir-fry sauce thoroughly. Sprinkle some sesame seeds to finish.

If you’ve been following my recipes for a while, you are most likely familiar with the fact I use arrowroot flour in all of my sticky sauces.

This is because arrowroot helps add structure to your sauces and contributes a glossy and silky quality. There are many other uses for cooking with arrowroot that you can read about here.

In order to keep the recipe Paleo, and gluten-free, the arrowroot flour replaces cornstarch used in traditional recipes. 

The rest of the sauce is just made up of garlic, coconut aminos (a substitute for soy sauce), orange juice (a substitute to refined sweetener), and chili pepper which is optional.

Chili pepper adds a nice heat to the sauce, but if you prefer something a bit milder you can simply omit this ingredient. 

How to Serve Zucchini Mushroom Stir Fry

A bowl full of mushrooms, carrots and zucchini coated in a a brown sauce along with white rice and topped with sesame

There are so many ways that you can serve this zucchini stir fry, but some of my favorite dishes to add this to are Instant Pot Cashew Chicken (Whole30) or, Healthy Paleo Orange Chicken. It’s truly the perfect side dish for just about any meal.

You could also mix it with any other type of rice… or cauliflower rice you enjoy or use this sauce for any vegetable combination that you enjoy. 

Additionally, you can serve this as a side dish or place a big portion in a bowl and add your favorite source of protein on top for a meal filled with vitamins, minerals, fiber, and protein.

If desired, add a piece of salmon, chunks of avocado, or some sesame seeds on top for a serving of healthy fats.


A pan full of mushrooms, carrots and zucchini coated in a a brown sauce.
  1. Season zucchini at the end of cooking. Salting zucchini before cooking can make the zucchini watery. 
  2. Make sure to use an oil that can withstand high heat (I love using avocado oil
  3. Stir fry the carrots first since they take longer to cook.
  4. The key to a perfect stir fry is cooking quickly on high heat.
  5. A wok or wide heavy pan works best for stir fry recipes. 
  6. If you choose to use vegetables other than what is listed in this recipe, keep in mind the different cooking times of different vegetables so that they all cook evenly.
  7. Stir frequently to prevent overcooking or burning. 
  8. Serve over quinoa for a great plant-based source of protein.

What are some of your favorite zucchini recipes? Leave a comment below!


zucchini and mushroom stir fry served with rice
A pan of Zucchini Mushroom Stir Fry. There are zucchini, mushroom, and carrots in them.

Get the recipe:{15 Minutes} Zucchini Mushroom Stir Fry

This Vegetable Stir Fry recipe tastes better than takeout and is easy to make too! The sweet and sticky teriyaki sauce is just perfect and is paleo, gluten, and soy-free as well. 
4.93 stars (13 reviews)



  • 2 medium zucchinis, sliced and halved
  • 2 medium carrots, sliced
  • 1 cup mushroom, sliced
  • 1/4 cup oil, for stir-frying
  • 1 clove of garlic, minced
  • Salt to taste *

Teriyaki Sauce


  • Preheat a large pan/skillet on medium then low heat with oil and sauté carrots for 2-3 minutes until slightly softened.
  • Then add zucchini, mushroom and minced garlic. Sauté for another 8-10 minutes – until vegetables are soft (but not wilted)
  • In a small bowl, mix together all the ingredients for the Teriyaki sauce. Set aside.
  • When vegetables are done, add sauce and cook on heat for about 1 minute. The sauce should thicken at that time. Serve over rice and enjoy!
  • Stir gently until the sauce becomes sticky and thoroughly coat the veggie stir fry.
  • Serve with a bed of rice or your favorite protein of choice.


* When adding salt to taste, keep in mind that coconut aminos is salty itself.
Nutrition facts may vary depending on the rice you choose to use.
Serving: 1g, Calories: 219kcal, Carbohydrates: 15g, Protein: 3g, Fat: 18g, Saturated Fat: 2g, Polyunsaturated Fat: 14g, Sodium: 519mg, Fiber: 3g, Sugar: 9g

The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.