Zucchini Noodles

Zucchini Noodles are a super fun, easy, lightly seasoned vegetable that works as a gluten-free noodle or spaghetti replacement. This delicious side dish is kid approved, easy to prep, and quick to cook. From the refrigerator to the table in a little over ten minutes. Serve this tasty veggie with grilled chicken or grilled shrimp.

What are Zucchini Noodles?

Zucchini Noodles are zucchini squash spiralized into spaghetti or noodle shapes. A handheld spiralizer is the easiest and most economical way to shape them. The zucchini is hand twisted while feeding it through a blade. You will see the zoodles come out on the other side as you turn the handle. There are many types of spiralizers with different attachments that can make different cuts, such as thick, thin, and ribbon. This is handy if you plan on incorporating zucchini pasta into some of your recipes. Use zucchini noodles in your favorite pasta salad recipes, like pesto pasta salad.

Spiralizers also work on sweet potatoes, butternut squash, pears, apple, beets, and onions. You can also do much of this cutting and shaping with a julienne vegetable peeler. See here for how to use a julienne peeler.

Are Zucchini Noodles a healthy replacement for pasta?

Yes, they most certainly are. One cup of cooked zucchini has 33 calories, 6 grams of carbohydrates, and 2 grams of fiber. So-net carbohydrates are even lower at 4 grams of carbohydrates. One cup of cooked penne pasta has 200 calories, 43 grams of carbohydrates, and 2.5 grams of fiber. The difference is substantial for those trying to maintain a low-carbohydrate diet. Zucchini is rich in vitamins and minerals; one medium zucchini has less than 1 gram of fat.

How do you make Zucchini Noodles?

Start by trimming the ends of the zucchini. Feed the zucchini through a handheld spiralizer following the instructions and guidelines for the spiralizer.

Heat a little olive oil in a large skillet over medium-high heat. Add the zucchini and cook for two minutes tossing with a pair of tongs.   Add the minced garlic and cook for another minute, tossing once again to get the garlic and zucchini noodles to the pan’s surface. Remove from the heat and add freshly ground black pepper and Parmesan cheese. Add a pinch or two of red pepper flakes if you like a little heat. Season with salt right before serving.

Helpful Recipe Tips

• Choose small firm zucchini that will feed through the spiralizer well and hold up to some pressure as you twist it through.
• This recipe is best prepped, cooked, and served within a very short period of time.
• For optimal flavor, don’t overcook the noodles. Just a few minutes is all it takes. They are best served a little crisp tender.
• If the zucchini noodles exude a lot of moisture, grab a lid and drain them off.
• Reserve seasoning with salt until the very end of the recipe. Salt will draw water out of the zucchini too fast.
• These noodles are best reserved for pasta recipes where the sauce and meat can be spooned over the noodles right before serving.
• Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, stir fry on the stovetop.

More Veggie Recipes

Zucchini Noodles

Zucchini Noodles are a fun easy vegetable that is lightly seasoned and works as a noodle replacement.  They are kid approved, easy to prep and quick to cook.

4.96 from 23 votes

Print Pin Rate

Course: side

Cuisine: American

Prep Time: 5 minutes minutes

Cook Time: 5 minutes minutes

Servings: 4 servings

Calories: 123kcal

Author: Beth Pierce

Ingredients

• 4 medium zucchini ends trimmed
• 2 tablespoons olive oil
• 3 cloves garlic minced
• 1/4 cup fresh grated Parmesan cheese
• Kosher salt and freshly ground black pepper to taste

Instructions

• Feed the zucchini through a handheld spiralizer following the instructions and guidelines for the spiralizer.
• Heat olive oil in a large skillet over medium-high heat. Add the zucchini and cook for 2 minutes tossing with a pair of tongs.   Add the minced garlic and cook for 1 additional minute tossing again to get the garlic and zucchini noodles to the pan's surface.
• Remove from the heat and add freshly ground black pepper and Parmesan cheese. If you like a little heat, add a pinch or two of red pepper flakes. Season with salt right before serving.

Notes

• Do not season with salt until right before serving.
• Choose small firm zucchini that will feed through the spiralizer well and hold up to some pressure as you twist it through.
• This recipe is best prepped, cooked and served within a very short period of time.
• Don't overcook the noodles.  Just a few minutes is all it takes.  They are best served a little crisp tender.
• If the zucchini noodles exude a lot of moisture simply grab a lid and drain it off.
• Reserve seasoning with salt until the very end of the recipe.  Salt will draw water out of the zucchini too fast.
• These noodles are best reserved for pasta recipes where the sauce and meat can be spooned over the noodles right before serving.

Nutrition

Calories: 123kcal | Carbohydrates: 7g | Protein: 5g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 4mg | Sodium: 116mg | Potassium: 526mg | Fiber: 2g | Sugar: 5g | Vitamin A: 441IU | Vitamin C: 36mg | Calcium: 110mg | Iron: 1mg

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