Meal Prep – Zucchini Noodles to Make at Home

A plate of spaghetti coated in a vibrant pesto sauce, garnished with fresh basil leaves

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Zucchini noodles, also known as “zoodles,” are a healthy and low-carb alternative to traditional pasta.

This versatile dish is perfect for those seeking a gluten-free or keto-friendly option. Light and fresh, zucchini noodles pair beautifully with sauces like marinara, pesto, or creamy alfredo.

Serve them as a main dish or a side alongside grilled chicken or shrimp for a complete meal.

A bowl of zucchini noodles topped with two poached eggs, nuts, and seasonings, served on a rustic table with a side of grated cheese and fresh greens

Zucchini Noodles

This versatile dish is perfect for those seeking a gluten-free or keto-friendly option. Light and fresh, zucchini noodles pair beautifully with sauces like marinara, pesto, or creamy alfredo.
Prep Time 10 minutes
Cook Time 5 minutes
Course Main Course, Side Dish
Cuisine American
Servings 2
Calories 60 kcal

Equipment

  • Spiralizer or julienne peeler, mandoline slicer, or sharp knife
  • Large skillet
  • Tongs
  • Cutting board and knife
  • Paper towels or a clean kitchen towel

Ingredients
  

  • 2 medium zucchinis about 8 ounces each
  • 1 tbsp olive oil or butter
  • 1 clove garlic minced (optional)
  • Salt to taste
  • Pepper to taste
  • Sauce or toppings of your choice e.g., marinara, pesto, parmesan cheese, cherry tomatoes, etc.

Instructions
 

  • Prepare the Zucchini:
    Wash and dry the zucchinis.
    Use a spiralizer, julienne peeler, or mandoline slicer to cut the zucchinis into noodle-like strands. If using a knife, carefully slice them into thin, noodle-like strips.
    Hands washing fresh zucchinis under running water in a colander, with more zucchinis and a yellow squash in the background
  • Remove Excess Moisture:
    Lay the zucchini noodles on paper towels or a clean kitchen towel. Sprinkle lightly with salt and let them sit for 5-10 minutes to draw out moisture.
    Pat the noodles dry with another towel to prevent them from becoming soggy during cooking.
    Close-up of fresh zucchini noodles, spiralized into long, thin strips with vibrant green skin and pale interior
  • Cook the Zucchini Noodles:
    Heat a large skillet over medium heat. Add olive oil or butter.
    If using garlic, sauté it for about 30 seconds until fragrant.
    Add the zucchini noodles to the skillet and toss gently with tongs.
    Cook for 2-3 minutes, just until the noodles are slightly tender but not mushy.
    A pan filled with beef stir-fry, zucchini noodles, bell peppers, and spinach, coated in a flavorful sauce with tongs resting inside
  • Season and Serve:
    Season with salt and pepper to taste.
    Serve immediately, topped with your favorite sauce or garnishes.

Video

Notes

Nutritional Information (per serving):
  • Carbohydrates: 8g
  • Protein: 2g
  • Fat: 3g
Cooking Tips:
  • Avoid Overcooking: Zucchini noodles cook very quickly. Overcooking will make them mushy and watery.
  • Pairing Sauces: Light sauces like pesto or olive oil are best to avoid overwhelming the delicate zucchini flavor.
  • Add Protein: Include grilled chicken, shrimp, or tofu to make the dish more filling.
  • Make Ahead: Spiralize the zucchini up to a day in advance and store in an airtight container in the refrigerator.

Are There Any Alternative Ingredients You Can Use?

f zucchini isn’t readily available or you’re looking to try a different base, there are plenty of alternative vegetables that can be spiralized into noodles. Yellow squash is a close cousin to zucchini, offering a similar mild flavor and texture.

Sweet potatoes, on the other hand, provide a slightly firmer texture and a naturally sweet taste, making them an excellent choice for pairing with savory or spicy sauces like marinara or arrabbiata. For a crunchier noodle, consider spiralizing carrots, which add a vibrant orange color and a subtle sweetness to your dish.

For those seeking a low-carb alternative but aren’t fond of zucchini, try cucumber noodles, which are crisp and refreshing.

They work especially well in cold dishes or with light dressings like sesame or peanut sauce. Spaghetti squash is another great option; while not spiralized, its flesh naturally forms noodle-like strands when roasted, creating a similar pasta-like experience.

You can also use store-bought alternatives such as shirataki noodles, which are made from konjac yam and are virtually calorie-free, or edamame noodles for a protein-packed option.

A white plate filled with zucchini noodles topped with sausage marinara, garnished with fresh parsley and grated cheese
Zucchini noodles can absorb the rich flavors of sauces just like traditional pasta, making them a delicious and nutrient-dense substitute in Italian dishes

The Bottom Line

Zucchini noodles are a fantastic option for anyone seeking a fresh, healthy alternative to traditional pasta.

Their light texture and subtle flavor make them an ideal base for a variety of sauces and toppings, allowing you to customize the dish to suit your tastes and dietary needs.

By experimenting with different vegetables and proteins, you can create meals that are not only nutritious but also exciting and satisfying.

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Isabel Gibbons

Hello, I'm Isabel Gibbons, a passionate fitness trainer dedicated to helping women achieve their health and fitness goals. I focus on creating accessible and effective workout routines that fit into any busy schedule. Fitness has always been a significant part of my life. I believe in the transformative power of regular exercise and healthy living. My mission is to inspire women to find joy in movement and to lead healthier, more active lives. Through tailored workouts, nutritious recipes, and practical wellness tips, I strive to make fitness enjoyable and sustainable for everyone.