Zucchini Stir Fry with Mushrooms

Quick and easy zucchini stir fry with mushrooms — a healthy vegan stir fry packed with flavor and ready in 20 minutes.

If you love flavorful vegan dinners, try my Vegan Egg Roll In a Bowl, Sticky Maple Glazed Tofu, or these hearty Roasted Cabbage Steaks next!

I’m a self-proclaimed zucchini fanatic.

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 spiced with cinnamon to savory dishes cooked with tomatoes and herbs, zucchini is such a versatile vegetable. But hands down, one of my favorite ways to enjoy it is in a quick and easy stir fry.

Now mushrooms…that’s a whole other story. 

It took me a while to warm up to these earthy little fungi. 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. Progress, not perfection, right?

That’s the beauty of stir-fries, though — they’re the perfect playground for experimentation.

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.

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.

Did you know? Meals like this — full of simple veggies like zucchini and mushrooms — reflect the plant-forward, longevity-focused eating style found in Blue Zones diets, where people are known for their longevity and healthy lifestyles.

What ingredients you need

• Zucchini
• Cremini mushrooms – Or shiitake
• Salt
• Olive oil – Or water
• Pine nuts – Optional

You also need these ingredients for the stir fry sauce (not shown in photo)

• Tamari
• Maple syrup
• Rice vinegar
• Garlic powder
• Cayenne – optional

In the kitchen tips

• Want an easy protein boost? Add cubed, uncooked firm or extra-firm tofu with the mushrooms. It warms through in just a few minutes and soaks up the sauce — no pressing or pre-cooking needed.
• Sauce: 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.
• Too salty? Add a squeeze of lemon juice or a splash of rice vinegar.
• Too bland? A drizzle of maple syrup or a pinch of chili flakes brings it to life.
• Too thick? Stir in a tablespoon or two of water or broth and reheat gently over low heat.
• Meal-prep friendly: This stir fry keeps well for 2–3 days in an airtight container. 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.

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.

Substitutions and additions 

• Instead of tamari, you can use coconut aminos or soy sauce for a lower-sodium, slightly sweeter twist.
• Zucchini: Use yellow squash to replace or use half and half. 
• Add a spoonful of miso paste to the sauce for rich, umami depth, especially if skipping mushrooms.
• Craving heat? Stir in chili garlic sauce, sriracha, or a pinch of red pepper flakes.
• No pine nuts? Try chopped cashews, slivered almonds, or leave them out entirely.
• Low on mushrooms? Sub in eggplant or shredded cabbage for a similar “meaty” bite.
• Other veggies work great too! Try bell peppers, broccoli, snap peas, or shredded carrots — just add firmer ones earlier and tender ones toward the end for the best texture.
• Want more protein? Tofu, tempeh, shelled edamame, or a scoop of cooked lentils all work great.

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.
• Reheat: Warm gently on the stove or in the microwave with a splash of water, tamari, or broth to loosen the sauce.
• Make ahead: 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

• Serve it with: A bowl of rice — jasmine, brown, or even quinoa for a protein boost. Rice noodles or soba noodles also pair well.
• Add protein: Try crispy baked tofu, tempeh, or edamame on the side — or toss them right into the stir fry.
• Top it off: Finish with white or black sesame seeds, green onions, or a drizzle of sesame oil.
• Drink idea: Pair with a Matcha Green Tea or an Iced Green Tea Lemonade.
• Also great with: Spicy Thai Peanut Sauce or this Stir Fry Sauce — both give this veggie base a whole new spin.

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