Sausage and Zucchini Stir Fry

Stir-frys are one of my biggest mommy hacks. They’re full of flavor and come together in just minutes for a fast and simple meal. Plus they only use one pan for fewer dishes. It’s a win-win for everyone (especially mom!).

This sausage and zucchini stir-fry is one of my family’s summer favorites. It makes good use of the summer squash so abundant this time of year. If you have some in your garden you know what I mean. You can also find it at the farmer’s market and store for fairly cheap in the summer too.

Not only does this side dish only get one pan dirty, but you can customize it however you want. Since it’s a sausage-based recipe, it makes a great quick breakfast. It’s also egg-free, dairy-free, gluten-free, and a good source of protein and veggies.

Zucchini Stir Fry Flavor Options

Like any stir-fry, customize this to your preferences with different herbs and spices. You can even mix up the meats or vegetables to suit your favorites and what you have on hand.

For an Asian twist try adding a few cloves garlic, and fresh ginger. Finish it off with red pepper flakes, sesame seeds, and a drizzle of sesame oil. Some Chinese inspired stir fry recipes call for low-sodium soy sauce or Bragg’s Aminos, but I try to avoid soy. Coconut aminos are a healthier (and just as tasty!) soy sauce substitute.

Want to make your zucchini stir fry Italian? Add some chopped bell peppers, Italian seasoning, and garnish with parmesan cheese and olive oil. You can even switch out the sausage for chicken breast and make a chicken stir fry. There are so many options here!

Prepping the Veggies

In the past, I sometimes peeled my summer squash, but it’s not necessary. The skin has nutritious vitamins and fiber so I just leave it on, especially when it’s homegrown summer squash. If your squash is bigger and has tougher skin, then you can peel it if preferred.

I also use zucchini slices in this recipe, either whole or half moons. The half moon slices cook a little faster when you’re in a hurry and they’re more bite-size. It’s simple enough, just cut the ends off the squash and slice them in half lengthwise before cutting each half into slices. The onions are also thinly sliced for faster cooking. Everything about this recipe is quick and easy!

Spice it Up

Here are some homemade spice blends to try with this recipe. Switch up the veggies (and even the protein!) to create your own customized version!

Sausage and Zucchini Stir-Fry Recipe

A simple, one pan stir-fry that kids and adults both love.

Servings

Instructions

• Cook sausage slices in a large skillet or wok over medium-high heat until well cooked and browned.

• Remove the sausage from the pan and set aside.

• Reduce heat to medium-low and saute onion slices until soft.

• Add the zucchini or other summer squash, butter, and spices to the onions.

• Cook zucchini for an additional 5 minutes or until the squash is soft (not mushy).

• Return the sausage to the pan and cook until heated.

• Enjoy!

Nutrition

Nutrition Facts

Sausage and Zucchini Stir-Fry Recipe

Amount Per Serving (1 serving)

Calories 419
Calories from Fat 297

% Daily Value*

Fat 33g51%

Saturated Fat 12g75%

Trans Fat 0.4g

Polyunsaturated Fat 4g

Monounsaturated Fat 14g

Cholesterol 89mg30%

Sodium 758mg33%

Potassium 755mg22%

Carbohydrates 10g3%

Fiber 3g13%

Sugar 6g7%

Protein 20g40%

Vitamin A 469IU9%

Vitamin C 31mg38%

Calcium 51mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

Use whichever spices you like best for this stir-fry!

We make stir-fry pretty often and even make them for breakfast. I love that they’re easy, fast, and nutritious. Some of our other favorites are:

What’s your favorite “one pan” meal? Tell me in the comments below!