Zucchini Noodle Stir-Fry With Tofu and Sesame Sauce – Fast, Fresh, and Flavorful

This Zucchini Noodle Stir-Fry with Tofu and Sesame Sauce is one of those meals that feels light yet satisfying. It’s quick to make, packed with crisp veggies, and drenched in a savory, nutty sauce you’ll want to put on everything. If you’re looking for a weeknight dinner that doesn’t weigh you down, this checks every box.

It’s also a great way to use up zucchini and get more plant-based protein onto your plate.

What Makes This Special

This stir-fry brings together soft, golden tofu and fresh zucchini noodles that stay tender with a little bite. The sesame sauce is the star—rich with tahini, soy sauce, and a touch of sweetness for balance. It’s a meal that tastes restaurant-worthy but takes less than 30 minutes at home.

It’s also highly customizable.

You can swap in whatever veggies you have, change the protein, or even add regular noodles if you want something heartier. Best of all, it’s a one-pan situation with minimal cleanup.

What You’ll Need

• Extra-firm tofu (14 oz block), pressed and cubed
• Zucchini (3 medium), spiralized into noodles
• Red bell pepper (1), thinly sliced
• Carrot (1 large), julienned or thinly sliced
• Green onions (3), sliced (whites and greens separated)
• Garlic (3 cloves), minced
• Fresh ginger (1-inch piece), grated
• Toasted sesame oil (2 tablespoons), divided
• Neutral oil (1 tablespoon) for frying tofu (avocado or canola)
• Sesame seeds (1 tablespoon), for garnish
• Fresh cilantro, chopped (optional)

For the sesame sauce:

• Tahini (3 tablespoons)
• Low-sodium soy sauce or tamari (3 tablespoons)
• Rice vinegar (1 tablespoon)
• Maple syrup or honey (1–2 teaspoons, to taste)
• Sriracha or chili-garlic sauce (1 teaspoon, optional)
• Water (2–4 tablespoons) to thin to desired consistency
• Lime juice (1/2 lime), optional for brightness

Optional add-ins: Mushrooms, snap peas, baby spinach, edamame, or a handful of roasted peanuts or cashews for crunch.

Instructions

1. Press and prep the tofu. Wrap the tofu in a clean towel and place a skillet on top for 10–15 minutes to remove excess moisture. Cut into 3/4-inch cubes.

   This helps the tofu brown and stay firm.

2. Make the sesame sauce. In a small bowl, whisk together tahini, soy sauce, rice vinegar, maple syrup, and sriracha if using. Add water a tablespoon at a time until smooth and pourable, like a thin dressing. Finish with lime juice if you like a brighter flavor.
3. Spiralize the zucchini. Use a spiralizer or julienne peeler to create zucchini noodles.

   Pat them gently with a towel to remove extra moisture so they don’t get watery in the pan.

4. Crisp the tofu. Heat neutral oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and cook 6–8 minutes, turning occasionally, until golden on most sides. Drizzle in 1 teaspoon sesame oil and the white parts of the green onions; toss for 30 seconds.

   Transfer tofu to a plate.

5. Sauté the aromatics. In the same pan, add 1 tablespoon sesame oil. Add garlic and ginger and cook for 30–45 seconds until fragrant, stirring constantly.
6. Add the veggies. Toss in bell pepper and carrot. Stir-fry 2–3 minutes until they start to soften but still have crunch.
7. Cook the zucchini noodles. Add zucchini noodles and toss gently with tongs for 1–2 minutes.

   Keep the heat high and avoid over-stirring to prevent excess moisture.

8. Bring it together. Return tofu to the pan. Pour in half the sesame sauce and toss to coat. Add more sauce as needed to lightly blanket everything without pooling in the pan.
9. Finish and serve. Remove from heat.

   Sprinkle sesame seeds and the green parts of the green onions on top. Add cilantro if using. Serve immediately with lime wedges or a drizzle of extra sauce.

Keeping It Fresh

Zucchini noodles release water as they sit, so this recipe is best enjoyed right after cooking.

If you need to prepare ahead, store the components separately. Keep the tofu, sauce, and raw zucchini noodles in different containers, then stir-fry the zucchini and combine just before eating.

Leftovers will keep for up to 2 days in the fridge. Reheat in a hot skillet for 1–2 minutes to preserve texture rather than microwaving, which can make the zoodles soggy.

Health Benefits

• Light and nutrient-dense: Zucchini is low in calories and provides fiber, vitamin C, and potassium.
• Plant-based protein: Tofu offers complete protein with iron and calcium (especially if using calcium-set tofu).
• Healthy fats: Sesame oil and tahini deliver unsaturated fats and sesame lignans, which may support heart health.
• Lower carb option: Zucchini noodles make a satisfying stand-in for pasta, which can be helpful for those watching carb intake.
• Gut-friendly aromatics: Garlic and ginger add flavor and may support digestion.

Pitfalls to Watch Out For

• Soggy zucchini noodles: Overcooking or overcrowding the pan leads to wateriness.

  Cook hot and fast, and pat the zoodles dry first.

• Bland tofu: If you don’t press and brown the tofu, it can taste flat. Give it time in the pan to crisp up and absorb the sauce.
• Over-thick sauce: Tahini can seize and get pasty. Thin gradually with water until it’s silky.
• Too salty: Soy sauce varies.

  Start with low-sodium and taste before adding more sauce to the pan.

• Greasy finish: A little sesame oil goes a long way. Use it for flavor, not frying.