This PCOS-friendly stir-fry is a plant-based meal that balances protein, fiber, and healthy fats to help support hormone health. Zucchini noodles provide a light, low-carb base while tempeh adds protein and gut-friendly probiotics. Tossed in a sesame-tamari sauce, it’s a quick and nourishing dish perfect for weeknights.
Yields:
2 Servings
Prep time:
15 mins
Total time:
27 mins
Why You’ll Love It
This recipe is quick, colorful, and hormone-friendly. Zucchini noodles make it naturally lighter than traditional stir-fry while still feeling satisfying. The tempeh crisps up beautifully, adding a nutty flavor and plenty of protein. The sesame-tamari sauce ties everything together with a savory-slightly sweet balance. It’s easy to make, meal-prep friendly, and designed with PCOS nutrition in mind.
Ingredients
- 8 oz tempeh, cut into bite-sized cubes
- 2 medium zucchinis, spiralized into noodles
- 1 medium carrot, julienned
- 1 red bell pepper, sliced
- 2 tbsp garlic-infused olive oil (gentle on digestion, Low FODMAP-friendly)
- 2 tbsp low-sodium tamari (or soy sauce, if tolerated)
- 1 tsp toasted sesame oil
- 1 tsp maple syrup (optional, for balance)
- 1 tsp grated fresh ginger (optional)
- 1 tbsp sesame seeds (for garnish)
- Fresh cilantro or parsley, chopped (for garnish)
Instructions
- Cook the Tempeh: Heat 1 tbsp garlic-infused olive oil in a skillet or wok over medium heat. Add tempeh cubes and cook for 6–8 minutes, turning occasionally until golden and crispy. Remove and set aside.
- Cook the Vegetables: In the same skillet, add remaining oil, carrots, and bell peppers. Stir-fry for 3–4 minutes until just tender.
- Add Zucchini Noodles: Toss in zucchini noodles and cook for 2–3 minutes until slightly softened.
- Make the Sauce: Stir in tamari, sesame oil, maple syrup, and ginger (if using). Mix well.
- Combine & Serve: Add cooked tempeh back into the pan, toss everything together, and garnish with sesame seeds and herbs before serving.
Storage & Meal-Prep Tips
- Fridge: Store leftovers in an airtight container for up to 2 days. (Best eaten fresh since zucchini noodles release water.)
- Meal prep: Keep zucchini noodles raw and stir-fry them just before eating for best texture.
- Reheat: Gently warm in a skillet to avoid soggy noodles.
Substitutions & Variations
- Protein swap: Use tofu, chicken, or shrimp if desired.
- Spice boost: Add a pinch of red chili flakes for heat.
- Extra crunch: Toss in snow peas or green beans.
- Low-carb tweak: Skip the maple syrup for a fully low-carb version.
Why This Stir-Fry Is PCOS-Friendly
This meal balances macronutrients and uses ingredients shown to support hormone health:
- Tempeh provides plant protein and probiotics from fermentation, both of which may support gut and hormone balance.
👉 Learn more about tempeh and health – Harvard → - Zucchini noodles are low in carbs and calories, making them a great substitute for refined grains to help with insulin sensitivity.
👉 Zucchini nutrition – Cleveland Clinic → - Sesame seeds and oil supply healthy fats and lignans that support hormone metabolism.
👉 Sesame seed compounds – NIH →
This recipe is also part of our PCOS-Friendly Recipes → collection, created to help women manage PCOS with nourishing, balanced meals.
