Flavorful, Fast & Low-Carb Sausage Zucchini Kale Noodles Stir Fry

Looking for a nutritious, one-pan dinner that’s bursting with flavor and ready in under 30 minutes? This Sausage Zucchini Kale Noodles Stir Fry is a vibrant, wholesome meal that combines juicy sausage, spiralized zucchini noodles, and sautéed kale for a protein-packed, low-carb dish you’ll want on repeat. It’s perfect for busy weeknights, meal prep, or anyone looking to eat clean without sacrificing taste. I have grown to love noodles. Maybe it's because I have learnt how to make them delicious. Noodles are the easiest meal that you can put together in like 3 minutes. Add your favorite sides, and you have a full meal. The fact that they are so versatile makes them the best food ingredient to add to any meal. Whether you are a vegetarian, vegan or going for gluten-free noodles, you have every kind of dish that you can create with noodles.

Today I decided to put together a very delicious noodle dish that features sausages and vegetables. The combination turned out so great that I not only made this dish once but twice, and guys actually loved it. So far, noodles are becoming my go-to meal when I don't have the time or even energy to prepare a full meal. The very best part is that you do not have to include any other meals or sides with noodles. You can simply cook them and eat the noodles as a complete meal. Still delicious even on its own!

INGREDIENTS

1 Packet Noodles
1-2 Sausages skin removed
1 Zuchinni
1 Tablespoon Coriander
2 Tablespoon Vegetable Oil
2 Garlic Cloves
1 Bunch Sukuma Wiki (Kales)
1 Tomato
1 Onion
Pinch Salt
1 Tablespoon Black Pepper

METHOD

Prep your ingredients. Chop the sausage, kale, onions, tomatoes, zuchinni and mincegarlic

Cook noodles according to package instructions. They normally take 3 minutes to cook and they are done. Since were stir frying the noodles do not overcook, you can remove at the two minute mark

Drain the water completely and set aside for later

Fry the chopped sausage in oil until they start to lightly rown

Add in the garlic and onions. Cook until they start to fragrance and onions turn translucent 

Add tomatoes into the pan and cook until they soften starting to turn paste like

Add chopped Zuchinni into the mix

Cook the ingredients a few second until the zuchinni starts to soften a bit. You still want the vegetables crunchy and not mushy

Add in the freshly chopped kale

Cook until the kale starts to wilt. Add in the coriander, salt and black pepper to taste

Add the cooked noodles into the pan

Toss to combine making sure every ingredient is well incorporated into the stir fry noodles

Serve the noodles as a main dish or you can add meat, chicken or even vegetable stew. Delicious noodles dish

SAUSAGE ZUCCHINI KALE NOODLES STIR FRY

Recipe by Mulunga Alukwe

Prep time: 15 Minutes
Cook time: 10 Minutes
Total time: 25 Minutes
Yield: 2 Servings
Ingredients

• 1 Packet Noodles
• 2 Sausages
• 1 Zuchinni
• 1 Tablespoon Ground Coriander
• 2 Tablespoons Vegetable Oil
• 2 Garlic Cloves
• 1 Bunch Kales (Sukuma Wiki)
• 1 Tomato
• 1 Onion
• Pinch Salt
• 1 Tablespoon Black Pepper

Cooking Directions

1. Chop the sausage, kale, onions, tomatoes, zucchini and mince garlic
2. Cook noodles according to package instructions. They normally take 3 minutes to cook and they are done. Since were stir frying the noodles do not overcook, you can remove at the two minute mark. Drain the water completely and set aside for later
3. Fry the chopped sausage in oil until they start to lightly brown. Add in the garlic and onions. Cook until they start to fragrance and onions turn translucent
4. Add tomatoes into the pan and cook until they soften starting to turn paste like. Add chopped Zucchini. Cook the ingredients a few second until the zucchini starts to soften a bit. You still want the vegetables crunchy and not mushy
5. Add in the freshly chopped kale. Cook until the kale starts to wilt. Add in the coriander, salt and black pepper to taste
6. Add the cooked noodles into the pan. Toss to combine making sure every ingredient is well incorporated into the stir fry noodles
7. Serve the noodles as a main dish or you can add meat, chicken or even vegetable stew

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Low-Carb Sausage Zucchini Kale Noodles Stir Fry

Frequently Asked Questions (FAQs)

Q1: What type of sausage works best?
Use your favorite pre-cooked sausage (Italian, chicken, or turkey sausage) or fresh sausage that’s fully cooked before adding to the stir fry.

Q2: How do I make zucchini noodles?
Use a spiralizer or vegetable peeler to create thin, noodle-like strips from fresh zucchini. Avoid overcooking to keep them crisp.

Q3: Can I substitute kale?
Yes, spinach, Swiss chard, or collard greens make great alternatives for kale.

Q4: Is this recipe suitable for meal prep?
Absolutely! Store cooked stir fry in airtight containers and reheat gently to keep noodles from becoming soggy.

Q5: How can I make it vegan?
Replace sausage with plant-based sausage or tofu, and use vegetable oil instead of animal fat.

Q6: Can I freeze leftovers?
Freezing zucchini noodles is not recommended as they can become mushy. Freeze sausage separately if needed.

🧾 Nutrition Card (Per Serving)

Nutrient	Amount	Notes
Calories	320 kcal	Balanced calories from sausage and veggies
Total Fat	22 g	Includes healthy fats and some saturated fat from sausage
Saturated Fat	6 g	Comes mostly from sausage
Carbohydrates	8 g	Very low carbs, mostly fiber from vegetables
Sugars	4 g	Natural sugars from vegetables
Protein	22 g	High protein from sausage and kale
Fiber	3.5 g	Good fiber content from kale and zucchini
Sodium	600 mg	Varies based on sausage choice; opt for low sodium if desired

Dietary Information

Category	Suitable?	Notes
Vegetarian	❌ No	Contains sausage
Vegan	❌ No	Replace sausage with vegan alternatives
Gluten-Free	✅ Yes	Naturally gluten-free if sausage is gluten-free
Dairy-Free	✅ Yes	No dairy ingredients
Low-Carb/Keto	✅ Yes	Low carb and high protein
Paleo	⚠️ Optional	Choose paleo-friendly sausage

📝 Notes:

• Use fresh zucchini noodles to avoid sogginess.
• Cook sausage thoroughly before adding to stir fry.
• Feel free to add garlic or chili flakes for extra flavor.
• This dish is great for a quick, nutrient-dense meal that fits low-carb diets.
• Adjust seasoning and oil quantity based on your taste and dietary needs.

Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.