This zucchini stir fry with mushrooms is a quick, healthy vegan dinner made with tender zucchini, savory mushrooms, and a simple sweet-savory stir fry sauce. Ready in about 20 minutes, it’s perfect for busy weeknights or summer zucchini season.
If you love flavorful vegan dinners, try my vegan egg roll bowl, soy glazed tofu, or this maple-glazed rice bowl with tofu and vegetables.
🔍 A Quick Look: Zucchini Stir Fry with Mushrooms
- 📝 Recipe Name: Zucchini Stir Fry with Mushrooms
- 🕒 Total Time: 20 minutes
- 👥 Servings: 2
- 🎯 Key Ingredients: Zucchini, mushrooms, tamari, maple syrup, rice vinegar
- 🌱 Dietary Info: Vegan, dairy-free, plant-based
- 👩🍳 Flavor Profile: Sweet-savory, lightly caramelized, umami-rich
- ✨ Best For: Quick weeknight dinners, meal prep, summer zucchini season
- 💕 Why You’ll Love It: This zucchini mushroom stir fry is fast, flexible, and pairs beautifully with rice, tofu, or even a drizzle of egg roll dipping sauce for extra flavor.
I get super excited when the farmer’s markets are overflowing with tender, fresh zucchini just waiting to be turned into something irresistible. From sweet breads to savory dishes cooked with tomatoes and herbs, zucchini is so versatile. Now mushrooms…that’s a whole other story.
It took me a while to warm up to them. At first, I chopped them into oblivion, hoping they’d disappear into the dish. But over time (and a little courage), I started to appreciate their meaty texture and rich flavor. These days, I’m officially a mushroom lover , though I won’t be foraging in the woods anytime soon.
This zucchini and mushroom stir fry is one of those meals that meets you wherever you are. Whether you keep it simple or load it up with extras, it’s flavorful, flexible, and always satisfying.
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Why this recipe works
Customizable, quick, and perfect for a weeknight plant-based stir fry. Ready in 20 minutes and easily adapted with tofu, tempeh, bell peppers, or snap peas.
- Zucchini is sautéed first to avoid steaming and bring out its natural sweetness.
- Mushrooms go in second, so they soak up flavor without overcrowding the pan.
- The sweet-savory sauce thickens naturally as it cooks, thanks to the maple syrup.
- Optional cornstarch slurry creates a glossier, clingier finish if you prefer.
- Toasted pine nuts add texture and richness, rounding out the dish with depth and crunch.
Ingredients & Substitutions
- Zucchini: Use yellow squash to replace or use half and half
- Cremini mushrooms: Or shiitake
- Pine nuts: Also try chopped cashews, slivered almonds, or leave them out entirely.
- Tamari you can use soy sauce
- Maple syrup: Adds sweetness and helps the sauce caramelize. If you love maple-forward flavors, try my sticky maple glaze sauce for bowls, tofu, or roasted vegetables.
Tested tips
- For a thick and glossy stir-fry, let it simmer for a full minute after adding the cornstarch slurry. Prefer it lighter? Use half the slurry or skip it entirely for a more brothy, veggie-forward dish.
- Store rice or noodles separately so they don’t soak up all the sauce. Add a splash of water or tamari when reheating if needed.
Want an easy protein boost? Add cubed, uncooked firm tofu with the mushrooms. It warms through in just a few minutes and soaks up the sauce — no pressing or pre-cooking needed.
How to pick the best zucchini
- Go for small to medium. They’re more tender, have fewer seeds, and better flavor than the giant garden monsters.
- Check for firmness. You want a firm zucchini, not soft or bendy. Soft spots mean it’s overripe.
- Look for glossy skin. It should be smooth, bright, and free of nicks or shriveled ends.
- Skip the jumbo ones. Larger zucchini tend to be watery and seedy — not ideal for stir-fry.
For another easy meal, try this Thai cold noodle salad next. It’s fresh, flavorful, and a great lunch or light dinner.
Make It Your Way
- Turn it into a meal-prep bowl with quinoa and edamame.
- Toss in shredded cabbage and drizzle with egg roll dipping sauce for a fun twist.
- Add chili crisp or sriracha for heat.
Meals like this zucchini mushroom stir fry reflect the plant-forward, longevity-focused eating style found in Blue Zones diets, where people are known for longevity and healthy lifestyles.
Storage and meal prep
- Store it: Keep leftovers in an airtight container in the fridge for up to 3 days.
- Keep rice separate: Store rice or noodles separately so they don’t soak up the sauce.
- Meal prep: Double the zucchini stir-fry and portion it out for grab-and-go lunches or quick dinners.
- Freezer-friendly? Not ideal — zucchini and mushrooms get soft after freezing. Best enjoyed fresh or refrigerated.
Perfect pairings
- Add protein: Try crispy baked tofu, this sweet and spicy tofu recipe, tempeh, or edamame on the side — or toss them right into the veggie stir fry.
- Drink idea: Pair with a matcha green tea or an iced green tea lemonade.
- Also great with: Asian peanut noodle sauce or stir fry sauce — both give this veggie base a whole new spin.
Zucchini Stir Fry with Mushrooms FAQs
Slice it into uniform half moons or thin diagonal pieces — about ¼ inch thick. No need to peel!
Use medium-high heat and avoid overcrowding the pan (use a wide skillet if possible). Stir-fry in batches if needed so the zucchini sears instead of steaming. Also, don’t overcook—it comes together fast!
Absolutely! Just be sure to slice everything thinly and adjust the sauce if adding more than 2–3 cups of veggies.
Cremini, shiitake, or button mushrooms all work well. Slice them evenly so they cook at the same rate as the zucchini.
Yes! Store leftovers in an airtight container for up to 3 days. For best texture, store rice or noodles separately and reheat gently with a splash of water or tamari.
Did you try this recipe? Let me know what you thought by leaving a comment below and sharing it on Instagram, Facebook, & Pinterest! 💛
📖 Recipe
Zucchini Stir Fry with Mushrooms
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Ingredients
Stir Fry
- 2 small zucchini, sliced, approximately 3 cups
- 5 cremini or shiitake mushrooms, sliced, about 1 cup
- Pinch of salt, for seasoning zucchini and mushrooms
- 1 tablespoon olive oil or water, for cooking
- ¼ cup pine nuts, optional, lightly toasted if desired
Stir Fry Sauce
- 2 tablespoons tamari
- 3 tablespoons maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon water
- ½ teaspoon garlic powder
- Pinch of cayenne, optional
Instructions
- Prepare the stir fry sauce. In a small bowl, whisk together tamari, maple syrup, rice vinegar, water, garlic powder, and cayenne if using. Set aside.
- Heat a large skillet or wok over medium-high heat. Add oil or water. Once hot, add zucchini with a pinch of salt. Stir-fry for 1–2 minutes, until just softened and lightly golden brown in spots. Drizzle in 1 tablespoon of sauce and toss to coat.
- Add mushrooms, pine nuts (you can toast them in a dry skillet for 2–3 minutes beforehand if you'd like), and another pinch of salt. Stir-fry for another 1–2 minutes, adding another tablespoon or two of sauce as the veggies cook and absorb flavor.
- Pour in the rest of the sauce. Stir and cook for about a minute, just until everything is evenly coated.
- If you'd like a glossier, clingier finish, stir in the cornstarch slurry. Let it bubble for about 30 seconds to thicken slightly. Otherwise, skip this step.
- Serve over rice, quinoa, or noodles. Sprinkle with sesame seeds and green onions. Finish with a drizzle of sesame oil, a spoonful of chili paste, black pepper, or sriracha if desired.
Video
Notes
- Stir-frying moves quickly, so have everything chopped and ready before you start cooking.
- I usually skip the cornstarch—the maple syrup thickens naturally and gives a light glaze. But if you want a thicker sauce, the slurry works well.
- If adding more than 4 cups of veggies, increase the sauce by 1.5x. Use slightly less tamari and add a splash of water or broth to keep it balanced. A dash of maple or vinegar can help round it out.
- Other veggies work great too! Try bell peppers, broccoli, snap peas, eggplant, or cabbage— just add firmer ones earlier and tender ones toward the end for the best
- Toasting pine nuts isn't required, but it brings out a deeper, nuttier flavor. If you have a minute, toast them in a dry skillet until golden and fragrant for extra flavor.
- Top it with white or black sesame seeds, green onions, or a drizzle of sesame oil, or a drizzle or two of this dipping sauce for egg rolls recipe.
Nutrition
Julie Gaeta is a plant-based recipe creator, certified Integrative Nutrition Health Coach, and mom of nine who's been plant-based for over 20 years. She's cooked approximately 4,382 pots of beans and can't vacation without her juicer and pasta pot. Her work has been featured in HuffPost, Yahoo, YourTango, and other major outlets. She helps others simplify wellness and feel good again through her blog, coaching, and weekly newsletter.
Julie Gaeta says
This zucchini stir fry is a favorite! The sweet-savory sauce and pine nuts go so well together. And since it's ready to eat in just 20 minutes, it's perfect for when you want something quick but flavorful for dinner!