Zucchini Fried Rice


Main Meal


Preparation time: 30 min



This recipe was created by Joni Condos of Opti Cook. Note: OPTIFAST licenses a selection of Opti Cook recipes and does not endorse or hold any further association with Opti Cook or its website content.

Ingredients (serves 6)

  • 4 zucchinis, trimmed and outer green skin peeled
  • 1 tbsp olive oil (or other oil)
  • 1 tsp sesame oil
  • 2 carrots, finely diced
  • 2 brown onions, finely diced
  • 1 tsp garlic, minced
  • 2 tsp ginger, minced
  • 2 tsp chilli paste, optional
  • 1 tsp Chinese 5 spice powder
  • 1 red capsicum, finely diced
  • 1 cup of green beans, trimmed and finely diced
  • 2 tbsp gluten-free and low salt soy sauce
  • Black pepper


  1. Peel, trim and spiralise your zucchini. Don't worry if there are short bits as they can be used for the rice as well as the long strands. On a chopping board and using a long knife, chop the zucchini pasta until it resembles long grain rice. All are not going to be of a uniform size; it is better slightly longer than too short as this goes mushy. Leave drain on a few sheets of paper towel.
  2. In a frying pan or wok, heat the olive oil. Add the onions, carrots, garlic, ginger, chilli (if using), 5 spice powder, capsicum and green beans. Cook until nice and brown and caramelised, approximately 15 minutes.
  3. Turn to high heat. You need the heat to keep the rice crisp and not soggy. Add the drained zucchini rice to the pan. Stir fry for approximately 5-10 minutes until well cooked through to your liking. Add the sesame oil and soy sauce and cook for a further 2 minutes.
  4. Season with black pepper and serve.


  • Any other vegetables can be substituted in this recipe. Bean shoots would be an excellent addition.
  • You can also add other flavours to make it Spanish, Greek, Italian, Tex-Mex, Thai etc.
  • Keeps well in the fridge for up to five days. Does not freeze well. You could do the base and freeze. Spiralise and cook the zucchini on the day of serving.