Bone-Healthy Steak and Zucchini Noodles

Published: July 16, 2021
Updated: July 18, 2021

steak and zucchini noodles recipe

If you’re looking for a fast, filling, and flavorful recipe to help support your bone health, look no further. Our new Steak and Zucchini Noodles recipe checks all the boxes.

The star of the show is the protein-packed steak. You may know that protein is your body’s “building blocks,” but did you know protein makes up around one third of your bone mass? That’s right, protein is also crucial for preventing age-related muscle loss (sarcopenia) too.

And then you have zucchini, which is a good source of bone-building potassium, manganese, and magnesium, amongst other minerals.

Add in the fact it only takes a handful of minutes to prep the food, and under 10 minutes to cook, and you’ll see why this has fast become a favorite in the AlgaeCal Kitchen.

steak and zucchini noodles recipe

Steak and Zucchini Noodles

Prep Time 5 mins
Cook Time 10 mins
Course Main Course
Servings 4 people
Calories 247 kcal

Ingredients
  

  • 1 lb flank steak  
  • 4 zucchinis medium
  • 2 tsp coconut oil
  • 1/4 cup soy sauce low sodium
  • 4 cloves garlic minced
  • 2 tbsp sesame seeds optional

Instructions
 

  • Lightly salt and pepper your steak then slice into 1-inch wide strips.
  • Rinse the zucchini and use a vegetable peeler to slice the zucchini lengthwise into long, thin strips.
  • Mince the garlic and whisk together with the low sodium soy sauce in a mixing bowl. Set aside.
  • Heat coconut oil in a wok or frying pan over medium-high heat.
  • Add steak strips to the frying pan and saute for 3 to 4 minutes or until browned.
  • Add the zucchini strips to the steak, stir, and continue cooking for 2 to 3 minutes, or until the zucchini is tender.
  • Add the sauce to the frying pan and stir to combine. Cook for 2 more minutes.
  • Remove from heat and serve.

Notes

If you like, you can garnish the dish by sprinkling some sesame seeds over the plated servings. They’ll add a helping of calcium to the dish.

Nutrition

Calories: 247kcalCarbohydrates: 9gProtein: 31gFat: 10gSaturated Fat: 5gCholesterol: 68mgSodium: 598mgPotassium: 1340mgFiber: 3gSugar: 1gVitamin A: 961IUVitamin C: 67mgCalcium: 109mgIron: 4mg
Keyword steak
Tried this recipe?Let us know how it was!

Final Thoughts

This recipe highlights how quick and easy it is to make delicious meals that are rich in bone-healthy nutrients. With minimal effort, you can produce a filling meal that looks, tastes, and smells like you put in a lot more effort than you did.

Try it today and leave a comment to let me know how yours turns out. I’d also love to hear what additions or substitutions you may make. Enjoy!

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Recipe Rating




  1. Loretta

    July 17, 2021 , 1:14 pm

    What a great dish!!

  2. Blaire AlgaeCal

    July 20, 2021 , 11:56 am

    Thank you so much, Loretta! ?

    – Blaire @ AlgaeCal

  3. Loretta Lorenzi

    July 17, 2021 , 1:16 pm

    What a great dish.

  4. Jan

    July 17, 2021 , 1:43 pm

    When and how to cook the zucchini? No instructions.

  5. Blaire AlgaeCal

    July 20, 2021 , 2:42 pm

    Hi Jan,

    Thanks for pointing this out and sorry for the inconvenience! The instructions for cooking the zucchini has been added on step 6:

    “Add the zucchini strips to the steak, stir, and continue cooking for 2 to 3 minutes, or until the zucchini is tender.”

    Hope that helps! Let us know if you have any further questions — and we hope you love this recipe ?

    – Blaire @ AlgaeCal

  6. Patti

    July 17, 2021 , 2:09 pm

    In the written recipe the zucchini is rinsed then thinly sliced lengthwise with peeler but isn’t mentioned again within the recipe. When and how is the zucchini added to the dish? I’m surprised how many times it becomes evident that a proof reader isn’t employed but is greatly needed.

  7. Blaire AlgaeCal

    July 22, 2021 , 9:03 am

    Thank you for reaching out, Patti!

    We’re so sorry to have missed this step, and for any confusion caused. The directions have since been updated — you can view the instructions on how to prepare the zucchini by checking out step 6!

    Let us know how you like the recipe. We can’t get over how delicious it tastes ?

    – Blaire @ AlgaeCal

  8. Nanci

    July 17, 2021 , 2:27 pm

    Not sure how long to cook the zucchini-it doesn’t say

  9. Blaire AlgaeCal

    July 20, 2021 , 3:21 pm

    Hi Nanci,

    Thank you for reaching out to us!

    We recommend adding the zucchini strips to the steak in the frying pan. Next, stir and continue cooking for 2 to 3 minutes, or until the zucchini is tender.

    Enjoy! ?

    – Blaire @ AlgaeCal

  10. Elizabeth (Betty) Lalonde

    July 17, 2021 , 3:46 pm

    I love the idea that you are doing recipes in your own kitchen and will be making videos for them. What a great idea. This recipe sounds delicious but I won’t be using the sesame seeds as I am allergic to them. Otherwise, it sounds easy to make and better yet delicious to eat!

  11. Blaire AlgaeCal

    July 20, 2021 , 3:23 pm

    Thank you so much for your kind words, Elizabeth! We sure are excited to make some more recipe videos for you ?

    This recipe will still be delicious without the sesame seeds — can’t wait for you to try!

    – Blaire @ AlgaeCal

  12. Sarah Stuart McIlvain

    July 17, 2021 , 4:31 pm

    Is the zucchini served raw? marinated? or left in the kitchen for the cat to play with?

    I don’t want to be picky, but …..

  13. Blaire AlgaeCal

    July 20, 2021 , 4:06 pm

    Hi Sarah,

    Glad you reached out! We definitely don’t want the cat playing with it ?

    While the zucchini could be delicious raw/marinated, we chose to cook the it! We recommend adding the zucchini into the pan after sautéing the steak for 3 to 4 minutes. You can then stir and cook the zucchini until it’s tender (usually about 3 minutes).

    Hope that helps! Any further questions, don’t hesitate ?

    – Blaire @ AlgaeCal

  14. Ann Winters

    July 17, 2021 , 4:35 pm

    Do you sauté the zucchini as well?

  15. Blaire AlgaeCal

    July 20, 2021 , 3:33 pm

    Great question, Ann!

    Yes, we recommend adding the zucchini strips to the same pan as the steak and cooking it for 2 to 3 minutes, or until it’s tender. ?

    – Blaire @ AlgaeCal

  16. Deanna Thomas

    July 17, 2021 , 7:18 pm

    Sounds good, but when do you add the zucchini to the cooking or do you?

  17. Blaire AlgaeCal

    July 20, 2021 , 3:39 pm

    That’s a good question, Deanna!

    After sautéing the steak for a 3 to 4 minutes, the strips of zucchini can be added into the same pan. Next, stir, and continue cooking for a few minutes, or until the zucchini is tender.

    Bon appétit ?

    – Blaire @ AlgaeCal

  18. Elisabeth

    July 17, 2021 , 8:43 pm

    I want to try this recipe once my zucchini are ready.

  19. Blaire AlgaeCal

    July 20, 2021 , 3:14 pm

    Great to hear, Elisabeth! Let us know how you like it ?

    – Blaire @ AlgaeCal

  20. Suzanne

    July 18, 2021 , 6:59 am

    Hi
    It is a good recipe stead and zucchini noodles but sodium is too high. How should we reduce the sodium in that recipe? Thank you

  21. Blaire AlgaeCal

    July 21, 2021 , 3:14 pm

    Thanks so much for your feedback, Suzanne!

    You can certainly lower the sodium amount by using less soy sauce. Let us know how it goes ?

    – Blaire @ AlgaeCal

  22. Janette

    July 18, 2021 , 9:31 am

    Sounds delicious! At what point is the zucchini added?

  23. Blaire AlgaeCal

    July 21, 2021 , 3:24 pm

    It is so tasty, Janette! ?

    We recommend adding the zucchini to the same pan as the steak after the steak has been cooking for 3 to 4 minutes. Then you can stir the zucchini and continue cooking for a few more minutes (or until the zucchini is tender)!

    – Blaire @ AlgaeCal

  24. Paula Power

    July 18, 2021 , 11:06 am

    Hello,

    Looks great but instructions do not indicate if the zucchini is eaten raw or if it’s cooked in the pan as well. Can you please clarify?

    Thank you,
    Paula

  25. Blaire AlgaeCal

    July 21, 2021 , 3:26 pm

    Hi Paula,

    Thank you for your feedback!

    We apologize for missing this step, and the cooking instructions for the zucchini has since been added in (see step 6). We hope you love this recipe as much as we do — let us know if you have any other questions ?

    – Blaire @ AlgaeCal

  26. Susan

    July 18, 2021 , 7:59 pm

    Just picked a fresh summer and a zucchini from the garden and can’t wait to try your recipe tomorrow for supper. Thanks for the recipe!

  27. Blaire AlgaeCal

    July 20, 2021 , 4:09 pm

    Love hearing that, Susan! It will be so delicious with garden-fresh zucchini ?

    – Blaire @ AlgaeCal

  28. Janice Lynn Jones

    July 18, 2021 , 8:35 pm

    The recipe says to wash the zucchini and use a vegetable peeler
    to cut the zucchini into long thin strips.
    Are you leaving the outside skin of the zucchini on the vegetable as it appears in your photo, or peeling the green skin off?
    Also are the zucchini strips cut to approximately 1/2 inch wide or wider? Thank you, hope to try it soon.

  29. Blaire AlgaeCal

    July 22, 2021 , 9:13 am

    Great questions, Janice!

    We left the skin on the zucchini for this recipe. The strips may vary in size depending on your peeler but our strips did turn out to be about 1/2 inch wide!

    Hope that helps clarify — Let us know how it turns out 😀

    – Blaire @ AlgaeCal

  30. Joan COOK

    July 20, 2021 , 8:54 am

    would like to receive the news letter

  31. Blaire AlgaeCal

    July 21, 2021 , 3:16 pm

    Hi Joan,

    Thank you for your interest in our newsletter!

    It looks like you have successfully subscribed to our newsletter. Let us know if you have any questions ?

    – Blaire @ AlgaeCal

  32. Leilani Anderson Rogers

    July 21, 2021 , 3:48 am

    I like spiralizing the zucchini and sautéing it with sliced onions, less soy sauce.. we also sou vide our meat first, slap on grill then slice. Makes that tough cut of meat so tender…

  33. Blaire AlgaeCal

    July 21, 2021 , 3:19 pm

    Sounds so delicious, Leilani! ?

    – Blaire @ AlgaeCal

  34. Shahana Siddiqui

    August 29, 2021 , 9:11 am

    GM .
    I would like to include my name to receive
    News letter .
    Thank you

  35. Ishneet AlgaeCal

    September 3, 2021 , 2:34 pm

    Thanks for reaching out, Shahana!

    We are so happy to know that you are interested in receiving our newsletters. You can actually sign up here. Let us know if you have any questions. We would be happy to help! 🙂

    -Ishneet @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,