Juicy Chicken Thigh Zucchini Stir Fry

Growing up, stir fries in our house meant throwing everything into the pan at once and hoping for the best. My mom would toss in chicken, veggies, and sauce, give it a few stirs, and call it dinner. It wasn’t bad, but it wasn’t great either.

That’s because she missed a few key steps that make stir fries really good. Turns out, cooking the chicken thighs and zucchini separately, and getting the timing right, makes all the difference. Once I learned this simple trick, my stir fries went from just okay to something my family actually asks for.

What Kind of Chicken Thighs Should I Use?

For stir-frying, boneless, skinless chicken thighs are your best bet since they stay tender and juicy even with high-heat cooking. While you can find both conventional and organic options at the store, what matters most is that they’re fresh and well-trimmed of excess fat. If you’re starting with frozen chicken thighs, make sure they’re completely thawed and patted dry before cooking – this helps them brown better in the pan instead of steaming. When cutting the thighs for your stir-fry, try to keep the pieces uniform in size so they cook evenly, and don’t worry if you see some darker meat – that’s what gives chicken thighs their great flavor.

Options for Substitutions

This stir fry recipe is super adaptable and allows for several easy swaps:

• Chicken thighs: While chicken thighs give the best flavor, you can use chicken breast if you prefer. Just be careful not to overcook it as it can dry out more quickly. Turkey cutlets or pork tenderloin would work well too.
• Avocado oil: Any neutral oil with a high smoke point works here – try vegetable oil, grapeseed oil, or peanut oil. Olive oil isn’t the best choice as it can smoke at high stir-frying temperatures.
• Coconut aminos: You can swap this with soy sauce or tamari, but start with half the amount since they’re saltier than coconut aminos. For gluten-free needs, stick with coconut aminos or tamari.
• Zucchini: Feel free to mix it up with yellow summer squash, or try other quick-cooking veggies like bell peppers, snap peas, or green beans. Just keep the cut sizes similar for even cooking.
• Rice vinegar: Apple cider vinegar or white wine vinegar can work in place of rice vinegar – just use a little less as they’re slightly stronger.
• Fresh ginger: If you’re out of fresh ginger, you can use 1 teaspoon of ground ginger, though the flavor won’t be quite as bright.

Watch Out for These Mistakes While Cooking

The biggest challenge when making stir-fries is overcrowding the pan, which causes the vegetables to steam instead of getting that perfect crispy sear – work in batches if needed and keep your pan hot throughout the cooking process. A common mistake is cutting the chicken and vegetables in different sizes, leading to uneven cooking times – make sure to keep your chicken pieces uniform at about 1/2-inch and your zucchini slices consistent in thickness. To prevent your zucchini from becoming mushy, add it to the pan only after the chicken is nearly cooked through, and stir-fry it quickly over high heat just until crisp-tender. For the best flavor development, let your pan get really hot before adding each ingredient, and don’t stir the food constantly – give it time to develop a nice golden brown color on each side.

What to Serve With Chicken and Zucchini Stir Fry?

This quick stir fry pairs perfectly with a bed of fluffy white rice or brown rice to soak up all those tasty Asian-inspired sauce. If you’re watching your carbs, cauliflower rice makes a great substitute, or try some shirataki noodles for a low-calorie option. To round out the meal, I like to add a simple side of steamed edamame or a small bowl of miso soup. You can also toss together a quick Asian-style cucumber salad with rice vinegar and sesame seeds for some extra crunch and freshness on the side.

Storage Instructions

Keep Fresh: This stir fry is perfect for meal prep! Place it in an airtight container and pop it in the fridge – it’ll stay good for up to 4 days. The zucchini might release a bit of water over time, but that’s totally normal and actually adds to the flavor of the sauce.

Freeze: While you can freeze this dish for up to 3 months in a freezer-safe container, keep in mind that the zucchini might get a bit softer when thawed. If you’re planning to freeze, consider cooking the zucchini slightly less than usual so it doesn’t get too mushy when reheated.

Reheat: To warm up your stir fry, just pop it in the microwave for 1-2 minutes, stirring halfway through. You can also toss it in a pan over medium heat for a few minutes – this method helps maintain the texture better. If the sauce seems a bit dry, add a splash of coconut aminos or water while reheating.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 65-75 g
• Fat: 50-60 g
• Carbohydrates: 30-35 g

Ingredients

• 2 tablespoons avocado oil (or any neutral cooking oil)
• 1 pound chicken thighs, boneless and skinless, cut into 1/2-inch cubes
• 2 cloves minced garlic
• 1 tablespoon minced ginger
• 1 red onion, diced into 1/4-inch pieces (3 cups)
• 4 zucchini, about 1 1/2 pounds, sliced into half-moon shapes (6 cups)
• 1/4 cup coconut aminos
• 1 teaspoon toasted sesame oil
• 1/2 teaspoon crushed red pepper flakes
• Salt and freshly ground black pepper to taste
• Rice vinegar to taste
• Sesame seeds for garnish, if desired

Step 1: Prep Ingredients and Whisk Sauce

Before you start cooking, make sure to prep all of your ingredients.

Chop and measure everything as needed.

Then, in a small bowl, whisk together the sauce ingredients and set them aside for later use.

Step 2: Cook the Chicken

Preheat a large 15-inch non-stick frying pan over medium-high heat until it’s hot but not smoking.

Add 1 tablespoon of oil to the pan, followed by the chicken.

Increase the heat to high and cook, stirring occasionally, until the chicken is browned and fully cooked.

Once done, remove the chicken from the pan and set it aside.

Step 3: Stir-Fry Aromatics

In the same pan, add the second tablespoon of oil.

Add garlic, ginger, and red onion to the pan, cooking over medium-high heat.

Stir often for 3-4 minutes, ensuring the mixture doesn’t brown; reduce the heat if necessary.

Step 4: Cook the Zucchini

Increase the heat to high and add the zucchini to the pan.

Cook, stirring, as they begin to brown and become crisp-tender, which should take about 3-5 minutes.

Step 5: Combine Ingredients

Return the chicken to the pan along with the pre-prepared stir-fry sauce.

Toss everything together to combine well.

Cook, stirring constantly for a few seconds until most of the sauce has been absorbed by the ingredients.

Step 6: Finish and Serve

Remove the pan from the heat.

Season to taste with sea salt and a splash of rice vinegar.

Sprinkle with sesame seeds as a garnish.

Serve the stir-fry immediately while it’s still hot.