Zucchini Mushroom Stir Fry (Gluten Free, Vegan)

A pan of Zucchini Mushroom Stir Fry. There are zucchini, mushroom, and carrots in them.
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 better-than-take-out recipe right at home.


Healthy veggies in a teriyaki sticky sauce that’s a perfect addition to any meal.

You know I’ve been loving Asian-inspired take-out dishes lately:

  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.  


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!  


How to Make This Zucchini Stir Fry



This zucchini stir fry really couldn’t get any easier.

First, to cut your zucchini, slice into rounds and then cut in half so they look like half circles.

Zucchini cooks down very easily so be sure not to slice it too thin. 

Similarly, slice the carrots and mushroom.

Since carrots are harder/crunchier than zucchinis and mushrooms, they take longer to cook. Therefore, cook carrots for a few minutes first to soften them a little.



Then, add zucchini and mushrooms.

Letting the zucchini caramelize on the outsides will help keep the zucchini from becoming too mushy and really amps up the 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 so worth the flavor!



The sticky sauce used for this recipe is super easy too, you only need 4 ingredients.

If you’ve been following my recipes for a while, you probably already know that I use arrowroot flour in all of my stick sauces:

it’s the secret to the perfect sticky sauce.

In order to keep the recipe Whole30, 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 (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



There are so many ways that you can serve this zucchini stir fry, but some of my favorite dishes to add this to are 


  1. Instant Pot Cashew Chicken (Whole30)
  2. Healthy Paleo Orange Chicken


You could also mix it with any other type of 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.

Add a piece of salmon, avocado or some sesame seeds for a serving of healthy fats. 


Pro Tips for the Best Zucchini Stir Fry 



  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!





You  may also like these Asian-Inspired recipes:


1. Chicken Pad Thai (Whole30)

2. Whole30 Cauliflower Fried Rice with Chicken

3. Chicken Teriyaki Stir Fry (Whole30)




Yield: 4

Zucchini Mushroom Stir Fry

A pan of Zucchini Mushroom Stir Fry. There are zucchini, mushroom, and carrots in them.

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. 

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes



  • 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


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

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Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 219Total Fat: 18gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 0mgSodium: 519mgCarbohydrates: 15gFiber: 3gSugar: 9gProtein: 3g

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

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Shuang Shuang

Hi Friends! My name is Shuang Shuang! I love creating healthy, delicious and accessible recipes that can nourish our bodies and improve our mood. Welcome to a Kitchen Sink full of yummy goodies that you’ll want to give a try yourself!
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