How do I keep zucchini noodles from getting soggy?

Salt lightly only at the end, add the zucchini noodles during the final minutes, and remove the pan from heat as soon as they soften slightly.

Can I make the tofu ahead?

Yes. Press and cube the tofu ahead, or pan-brown it earlier in the day and re-crisp it briefly before adding it back to the stir-fry.

What can I use instead of sesame?

Use avocado oil for cooking and garnish with toasted pumpkin seeds or sunflower seeds if sesame is not safe for your table.

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Gluten-Free Zucchini Noodle Stir-Fry with Tofu and Sesame

Name: Gluten-Free Zucchini Noodle Stir-Fry with Tofu and Sesame
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: Asian-inspired
Ingredients: 4 medium zucchinis, spiralized into noodles (about 6 cups); 14 oz extra-firm tofu, pressed and diced into 1/2-inch cubes; 2 tablespoons toasted sesame oil; 3 cloves garlic, minced; 1 tablespoon fresh ginger, minced; 1 red bell pepper, thinly sliced; 1 cup snap peas, trimmed; 3 green onions, sliced (whites and greens separated); 3 tablespoons tamari or gluten-free soy sauce; 1 tablespoon rice vinegar; 1 teaspoon maple syrup or agave nectar; 1/2 teaspoon red pepper flakes (optional, for heat); 2 tablespoons toasted sesame seeds; Salt and freshly ground black pepper, to taste

By Freeflourish Test KitchenReviewed by Freeflourish Editorial TeamPublished Apr 9, 2026 · Updated Jun 30, 2026

Asian-inspired 25 mins glutenfreevegandairyfreegrainfreehighproteinlowcarbonepothealthyquickrecipes30minutesorlessfamilyfriendlymaincourse

This quick and easy gluten-free zucchini noodle stir-fry combines spiralized zucchini, crispy tofu, and toasted sesame for a healthy, high-protein, low-carb dinner option that's family-friendly and perfect for weeknight cooking.

Gluten-Free Zucchini Noodle Stir-Fry with Tofu and Sesame

Prep 10 min

Cook 15 min

Total 25 min

Servings 4

Difficulty easy

Cuisine Asian-inspired

Ingredients

Servings 4

4 medium zucchinis, spiralized into noodles (about 6 cups)
14 oz extra-firm tofu, pressed and diced into 1/2-inch cubes
2 tablespoons toasted sesame oil
3 cloves garlic, minced
1 tablespoon fresh ginger, minced
1 red bell pepper, thinly sliced
1 cup snap peas, trimmed
3 green onions, sliced (whites and greens separated)
3 tablespoons tamari or gluten-free soy sauce
1 tablespoon rice vinegar
1 teaspoon maple syrup or agave nectar
1/2 teaspoon red pepper flakes (optional, for heat)
2 tablespoons toasted sesame seeds
Salt and freshly ground black pepper, to taste

Measured gluten-free ingredients for zucchini noodle tofu sesame stir-fry

Instructions

Press the tofu for at least 15 minutes to remove excess moisture. After pressing, cut the tofu into 1/2-inch cubes.
Heat 1 tablespoon of toasted sesame oil in a large non-stick skillet or wok over medium-high heat.
Add the diced tofu and cook, turning occasionally, until golden brown and crisp on all sides, about 6-8 minutes. Remove tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon sesame oil. Add minced garlic and ginger and sauté for about 30 seconds until fragrant.
Add the sliced red bell pepper, snap peas, and the white parts of the green onions. Stir-fry for 3-4 minutes until vegetables are tender-crisp.
Return the browned tofu to the skillet. Add the spiralized zucchini noodles and toss gently to combine.
In a small bowl, whisk together tamari, rice vinegar, maple syrup, and red pepper flakes. Pour the sauce over the stir-fry and toss carefully to coat all ingredients evenly.
Cook for an additional 2-3 minutes, just until the zucchini noodles soften slightly but remain firm (al dente). Avoid overcooking to prevent sogginess.
Season with salt and freshly ground black pepper to taste.
Remove from heat, garnish with sliced green onion greens and toasted sesame seeds, and serve immediately.

Gluten-free zucchini noodle stir-fry with crispy tofu and sesame in a bowl

Tips

Allergen Overlap Note

Use certified gluten-free tamari or soy sauce, since regular soy sauce often contains wheat. This stir-fry includes soy and sesame, so use coconut aminos plus avocado oil and pumpkin or sunflower seeds if either allergen is a concern.

Texture Expectations

The tofu should be browned and lightly crisp before the vegetables go in. Zucchini noodles soften quickly, so add them near the end and cook only until glossy and tender-crisp to avoid a watery stir-fry.

Dining With Non-GF Family Note

Keep a dedicated bottle of gluten-free tamari and a clean wok or skillet for the gluten-free batch. Serve this stir-fry first with its own tongs so wheat noodles or regular soy sauce from another dish do not transfer at the table.

Frequently Asked Questions

How do I keep zucchini noodles from getting soggy?: Salt lightly only at the end, add the zucchini noodles during the final minutes, and remove the pan from heat as soon as they soften slightly.
Can I make the tofu ahead?: Yes. Press and cube the tofu ahead, or pan-brown it earlier in the day and re-crisp it briefly before adding it back to the stir-fry.
What can I use instead of sesame?: Use avocado oil for cooking and garnish with toasted pumpkin seeds or sunflower seeds if sesame is not safe for your table.

Ingredient Replacements

This Gluten-Free Zucchini Noodle Stir-Fry with Tofu and Sesame is naturally vegan, gluten-free, dairy-free, and grain-free, making it adaptable for many dietary needs. Customize your meal with these ingredient swaps:

Tofu: For a nut-free and soy-free alternative, try pan-fried chickpeas or extra-firm tempeh made from gluten-free grains.
Tamari or Gluten-Free Soy Sauce: Substitute with coconut aminos for a lower-sodium, soy-free, and paleo-friendly option.
Maple Syrup or Agave Nectar: Use a stevia-based sweetener or omit sweetener entirely to reduce sugar for low-carb or whole30 diets.
Sesame Oil and Seeds: If avoiding sesame due to allergies, replace with avocado oil for cooking and toasted pumpkin seeds or sunflower seeds for garnish.
Zucchini Noodles: Spiralized cucumber or thin ribbons of carrot provide a fresh texture alternative.

These substitutions maintain the recipe’s wholesome, quick, and flavorful profile, ensuring it fits a wide range of dietary preferences while staying delicious and family-friendly.

Storage and Reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days.

Reheat gently in a skillet over medium heat just until warm. Avoid long reheating, which can make the zucchini noodles release extra moisture.

Read related air fryer guides and cooking tips.

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Gluten-Free Zucchini Noodle Stir-Fry with Tofu and Sesame

Recipe Details

Ingredients

Instructions