These Teriyaki Noodles with Veggies are a colorful, saucy stir-fry that comes together in just 20 minutes. Each strand is coated in a glossy, homemade teriyaki sauce, tossed with crisp-tender vegetables for a meal that’s fast, satisfying, and completely plant-powered.
If you’ve ever craved takeout-style noodles but wanted something fresher and lighter, this quick Teriyaki Noodles with Veggies recipe will become your go-to. In just 20 minutes, you can create a vibrant, flavor-packed dish that rivals your favorite restaurant stir-fry. I love how the sweet and savory homemade sauce clings to every noodle, perfectly coating ribbons of zucchini, carrots, and bell peppers. It’s one of those recipes that make healthy eating feel effortless and joyful.
This is one of my weeknight favorites because it’s flexible and family-friendly. You can swap in your favorite vegetables or add tofu or chicken if you want a protein boost. Plus, it’s entirely vegan-friendly when made as is. I use this Escali Primo Digital Food Scale at home to portion noodles precisely—it keeps the dish balanced and prevents overcooking.
Healthy, high-protein meals like this one are the heart of what we do at Top Choice Recipes. If you love quick, nutritious options, you’ll also enjoy our 25 High Protein Snacks for Muscle Gain. It’s a perfect companion read to help you build your meal plan around simple, wholesome recipes that truly fit your active life.
I believe every healthy recipe should feel achievable, not complicated. This one proves it: minimal ingredients, fast prep, and just one pan. Once you try it, you’ll see how easy it is to make a delicious, nourishing dinner even on the busiest nights.
Explore the Steps
Ingredients & Prep for Teriyaki Noodles with Veggies
Here’s everything you need to bring this quick stir-fry to life. You’ll find common pantry staples and a handful of fresh, colorful veggies.
Ingredients
- 8 oz soba or whole wheat noodles
- 1 tbsp sesame oil
- 1 medium carrot, julienned or spiralized
- 1 small zucchini, spiralized or thinly sliced
- ½ red bell pepper, sliced into strips
- 1 cup broccoli florets
- 2 tbsp low-sodium soy sauce
- 1 tbsp maple syrup or honey
- 1 tbsp rice vinegar
- 1 tsp fresh grated ginger
- 1 clove garlic, minced
- 1 tsp cornstarch mixed with 2 tbsp water (optional, for thickening)
- Sesame seeds and chopped cilantro for garnish
If you want a deeper flavor, a drizzle of toasted sesame oil at the end makes a huge difference. Use your Lightyear Silicone Basting & Pastry Brush Set to evenly coat noodles with sauce—it’s heat-resistant and dishwasher-safe, perfect for quick cleanup.
Tools You’ll Need
- TOWINGO 9-Inch Silicone Kitchen Tongs (Set of 3) – great for tossing noodles without damaging your pan
- NileHome Stainless Steel Whisk Set (3-Pack) – ideal for mixing the teriyaki sauce quickly
- Mercer Culinary Millennia 10-Inch Bread Knife – perfect for slicing crisp vegetables cleanly and safely
If you’re upgrading your kitchen tools, these are reliable, time-saving staples that make meal prep smoother and more enjoyable.
Step-by-Step Instructions for Teriyaki Noodles with Veggies
This part is all about creating the perfect glossy, flavorful noodles without overcooking the veggies. Follow these easy steps for a fast and foolproof stir-fry.
1. Cook the noodles
Bring a large pot of salted water to a boil. Add the noodles and cook according to the package directions until just tender (usually 5–6 minutes). Drain and rinse under cold water to stop the cooking. Toss lightly with a teaspoon of sesame oil to prevent sticking.
2. Make the teriyaki sauce
In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, grated ginger, and minced garlic. If you like your sauce slightly thicker, stir in the cornstarch mixture. Whisk until smooth using your NileHome Stainless Steel Whisk Set for a quick, lump-free blend.
3. Sauté the vegetables
Heat one tablespoon of sesame oil in a large nonstick skillet or wok over medium-high heat. Add the carrot, bell pepper, and broccoli. Cook for 3–4 minutes, stirring often, until vegetables are tender-crisp but still vibrant. Add the zucchini last since it cooks faster. Toss gently with TOWINGO 9-Inch Silicone Kitchen Tongs (Set of 3) to coat everything evenly without crushing the noodles later.
4. Combine and coat the noodles
Reduce heat to medium. Add the cooked noodles directly into the skillet with the vegetables. Pour in the teriyaki sauce and toss continuously until everything is evenly coated and glossy. The sauce should lightly cling to the noodles, giving them a rich, savory sheen. If you’d like to deepen the flavor, brush a touch more soy sauce using the Lightyear Silicone Basting & Pastry Brush Set for a restaurant-style finish.
5. Garnish and serve
Remove from heat and top with sesame seeds and fresh cilantro. For an extra layer of flavor, add a drizzle of toasted sesame oil or a sprinkle of green onions. Serve immediately while warm.
Pro Tips
- Don’t overcook your vegetables. Keeping them slightly crisp ensures a satisfying texture and preserves nutrients.
- You can easily double the sauce if you prefer your noodles extra saucy.
- This recipe works beautifully with soba, ramen, or even whole-grain spaghetti.
This 20-minute stir-fry is delicious as-is or paired with a protein of your choice. Try it alongside our 5-Minute Spicy Noodle Rice Paper Rolls for a balanced, Asian-inspired meal that’s quick to prepare and loaded with nutrients.
Nutrition & Benefits of Teriyaki Noodles with Veggies
Healthy doesn’t have to mean bland or boring, and this quick Teriyaki Noodles with Veggies recipe proves it. Each serving offers balanced macros and a rainbow of nutrients from fresh vegetables. Below, you’ll find a breakdown of what makes this meal both nourishing and satisfying.
Nutrition Breakdown (per serving)
- Calories: ~380
- Protein: 12g
- Carbohydrates: 58g
- Fat: 10g
- Fiber: 6g
- Sugars: 9g
This bowl is naturally low in saturated fat and full of fiber to keep you full longer. It’s also vegan-friendly and can easily be boosted with tofu or edamame for extra protein. For those tracking macros, using the Escali Primo Digital Food Scale helps maintain precision when portioning noodles and veggies.
Ingredient Health Highlights
Broccoli:
Rich in vitamin C, fiber, and antioxidants, broccoli supports immune health and digestion. According to the Harvard School of Public Health, cruciferous vegetables like broccoli may help reduce inflammation and support long-term heart health.
Zucchini:
A hydrating, low-calorie vegetable that adds bulk and nutrients without heaviness. It’s high in vitamin A and potassium, contributing to healthy metabolism and muscle recovery.
Bell Peppers:
Loaded with vitamin C and antioxidants, they brighten both the flavor and color of your dish while supporting collagen production and immune balance.
Soy Sauce and Ginger:
Soy sauce brings umami depth, while ginger supports digestion and reduces inflammation, making this meal comforting yet functional.
Always consult a healthcare professional for personalized advice, especially if you’re managing sodium intake or following a specific dietary plan.
Why This Recipe Fits Your Active Lifestyle
This dish strikes the perfect balance between comfort and nutrition. The noodles provide quick energy for workouts, while the vegetables deliver essential micronutrients. It’s also a great way to add variety to your meal prep routine without spending hours in the kitchen.
If you love this kind of clean yet flavorful meal, try pairing it with our 5-Minute Winter Citrus Kale Salad for a complete and refreshing lunch combo.
Serving Suggestions & FAQs for Teriyaki Noodles with Veggies
This quick and colorful recipe is as versatile as it is delicious. Whether you’re meal-prepping for the week or serving dinner to family and friends, these Teriyaki Noodles with Veggies fit any occasion. Here’s how to make the most of every bite.
How to Serve
Serve your noodles hot straight from the pan, or enjoy them cold as a light, refreshing lunch. They pair beautifully with crispy tofu, grilled shrimp, or baked chicken for extra protein. You can also sprinkle a handful of roasted cashews or sesame seeds for crunch.
If you’re planning a meal prep session, divide the noodles into airtight containers and refrigerate for up to four days. Reheat them on the stove with a splash of water to restore the glossy texture.
Meal Prep Tip
I often cook a double batch and keep one portion in the fridge for a quick lunch. These noodles hold up beautifully, especially when stored in glass containers to lock in flavor. For other quick-prep inspiration, try our 5-Ingredient Roasted Veggie Quinoa Bowls for another 20-minute balanced meal idea.
Storage and Reheating
Store leftovers in a sealed container in the fridge for up to four days. Avoid microwaving for too long to keep the vegetables crisp. Reheat gently in a skillet and add a drizzle of sesame oil before serving.
FAQs
1. Can I make these noodles gluten-free?
Yes. Substitute traditional noodles with rice noodles or gluten-free soba. Make sure to use a gluten-free soy sauce or tamari.
2. How do I add more protein to this recipe?
Add tofu, tempeh, edamame, or even cooked chicken. Toss them in the sauce along with the vegetables for even coating and flavor.
3. Can I use store-bought teriyaki sauce?
You can, but homemade sauce offers fresher flavor and less sodium. Plus, you can adjust sweetness and thickness to your taste.
4. What other vegetables can I use?
Snow peas, mushrooms, baby corn, and bok choy are great additions. This recipe is flexible—use what you have on hand.
5. Can I make this dish ahead of time?
Yes. The sauce and vegetables can be prepped up to a day in advance. Store them separately, then stir-fry just before serving for best texture.
Recommended Products
- Lightyear Silicone Basting & Pastry Brush Set (2-Pack) – Ideal for evenly glazing noodles or brushing soy sauce during stir-fry.
- TOWINGO 9-Inch Silicone Kitchen Tongs (Set of 3) – Excellent grip for tossing noodles and vegetables without damaging them.
- NileHome Stainless Steel Whisk Set (3-Pack) – Perfect for mixing sauces quickly and efficiently.
Coach’s Notes: This recipe is a staple for busy weeknights. It’s simple, flexible, and full of flavor, proving that healthy meals can still feel indulgent. Make it yours and enjoy the satisfaction of a balanced, home-cooked dish that’s ready faster than takeout.
