Zucchini noodles, affectionately known as "zoodles," have emerged as a popular and versatile food choice for individuals seeking a healthy and delicious way to manage their weight. These slender strands of zucchini offer a myriad of benefits, making them an excellent substitute for traditional pasta and a valuable addition to any weight loss plan.
What are Zucchini Noodles?
Zucchini noodles are a low-carb or gluten-free alternative to traditional wheat pasta. They are created by transforming zucchini into thin, noodle-like strands using tools like a spiralizer, julienne peeler, or mandoline. Zucchini, a member of the cucumber family, boasts a mild flavor that readily absorbs the taste of accompanying sauces and seasonings, making it a versatile culinary ingredient.
Nutritional Powerhouse
Zucchini is a nutritional powerhouse, packed with vitamins, minerals, and plant-based compounds that contribute to overall health. One medium zucchini contains approximately 33 calories, 2.3 grams of protein, 2 grams of fiber, and 6 grams of carbohydrates. It is also a rich source of vitamin C (39% DV), vitamin B6 (19% DV), riboflavin (14% DV), manganese (15% DV), folate (12% DV), potassium (11% DV), copper (12% DV), and iron (4% DV).
Weight Loss Benefits of Zucchini Noodles
Zucchini noodles offer several key benefits for weight loss:
Low in Calories
Zucchini is one of the lowest-calorie vegetables, containing only 19 calories per cup. Replacing higher-calorie foods like pasta, chips, or crackers with zucchini noodles can significantly reduce your overall calorie intake. A 1-cup serving of zoodles has about 30 to 40 calories, compared to a 200-calorie serving of wheat pasta.
Read also: Low-Carb Zucchini Noodles
Low in Carbohydrates
Zucchini is a low-carb vegetable, with only 4 grams of carbs per cup when eaten raw. This makes zucchini noodles an excellent option for individuals following low-carb diets, such as the ketogenic diet, or those with diabetes who need to manage their blood sugar levels. Traditional noodles are high in carbohydrates, with a 1-cup serving containing as much as 45 grams of carbs.
High in Fiber
Zucchini is a good source of fiber, with 2 grams per medium fruit. Fiber promotes healthy digestion, regulates bowel movements, and helps you feel fuller for longer, which can aid in weight management. Eating zucchini in place of lower-fiber foods is a great way to boost your fiber intake.
High in Water Content
Zucchini noodles are composed of approximately 95% water. This high water content helps you feel fuller, longer, and contributes to overall hydration, both of which are beneficial for weight loss. When you’re trying to lose or maintain your weight, why not fill up on a good food that has the bonus of keeping you hydrated?
Boosts Immunity
Zucchini contributes to a strong immune system through its fiber and vitamin C content. Fiber nourishes the gut microbiome, which plays a crucial role in fighting off harmful invaders. Vitamin C assists the immune system's cells in identifying viruses and promotes tissue healing after illness or injury.
Prevents Anemia
The vitamin B6, iron, and vitamin C content of zucchini can help prevent anemia. Vitamin C enhances the body's absorption of iron, while adequate levels of vitamin B6 and iron are crucial for preventing anemia.
Read also: Crispy Keto Fritters
Protects Eyes
Zucchini provides lutein and zeaxanthin, two carotenoids that protect against cell damage and diseases. Studies suggest that these compounds can improve or even prevent eye conditions like age-related macular degeneration (AMD).
Incorporating Zucchini Noodles into Your Diet
Zucchini noodles are incredibly versatile and can be incorporated into a wide variety of dishes:
Pasta Substitute
Zucchini noodles can be used as a direct substitute for traditional pasta in dishes like spaghetti, lasagna, and stir-fries. Zoodles pair well with many sauces that you would otherwise put on wheat pasta such as marinara, pesto, or Pad Thai.
Salad Base
Zucchini noodles can be added to salads for a low-carb and refreshing twist. Simply slice your zucchini in spirals, ribbons, matchsticks…however you like and add to any salad, or skip the other salad ingredients and toss the noodles in a simple dressing, like this Lemon-Feta Vinaigrette.
Stir-Fries
Zucchini noodles can be stir-fried with your favorite vegetables, proteins, and sauces for a quick and healthy meal. Simply prepare your sauce according to the recipe, then toss the noodles in toward the end for just a few minutes to cook them until al dente. Some of my favorite recipes using this method include Asian Zucchini Noodles, Pesto Shrimp with Zucchini Noodles, or Garlic Parmesan Zucchini Noodles with Sausage.
Read also: Ground Beef Zucchini Casserole
Baked Dishes
Zucchini noodles can be used in baked dishes like lasagna and casseroles for a low-carb alternative to pasta. Simply substitute zucchini noodles for pasta like I did in this recipe I created for Low-Carb Zucchini Lasagna, sit back, and enjoy every delicious morsel.
Preparing Zucchini Noodles
Zucchini noodles can be prepared in several ways:
Spiralizing
A spiralizer is a tool that cuts the zucchini into spirals. They come in many different varieties, from tabletop models to hand-held versions. No matter which spiralizer you choose, the end result will be fabulous spirals of zucchini, ready to be sauced, sauteed, or stir-fried.
Matchstick
Cut each zucchini lengthwise into three or four sections, then cut each of those sections into strips until you achieve your desired length. These make a great addition to a salad.
Julienned
Use a kitchen mandolin for this method (though you can also use a vegetable peeler). As you slice the zucchini alongside the blade, you’ll notice your zucchini will be transformed into nice, long ribbons. Add these ribbons to any recipe you choose -- or eat them as-is with a nice vinaigrette. It’s up to you.
Ribboned
The other side of your vegetable peeler may also have a wider option for creating long, wide ribbons of zucchini with each pass of the tool. These long noodles work great as a wider-noodle substitute (as in lasagna noodles).
Cooking Zucchini Noodles
Zucchini noodles can be cooked in various ways:
Raw
Zucchini noodles can be eaten raw for a firm texture.
Sauteed
Sauté zucchini noodles in a skillet with your favorite sauces and seasonings. This is easily one of my favorite ways to enjoy zucchini noodles. When choosing between rice or noodles in an Asian dish, I always go for the noodle.
Microwaved
Microwave zucchini noodles for a quick and easy meal. When you’re in a hurry nothing beats the microwave. Place a desired amount of noodles into a microwave-safe bowl and heat for approximately one minute, then toss with your favorite sauce, like this one for Parmesan Zucchini Noodles.
Baked
Bake zucchini noodles in dishes like lasagna and casseroles. When you’re craving a nice, hot, cheesy pasta dish, sometimes you gotta have it. But, you don’t have to give in and toss your healthy diet to the side completely.
Tips for Cooking Zucchini Noodles
To prevent zucchini noodles from becoming mushy, salt and drain them on a paper towel or over a colander before cooking. This process draws out excess moisture and results in a firmer noodle.
Choosing Zucchini
When selecting zucchini for noodles, choose firm squashes with glossy skin. Avoid those that are flexible, soft, or turning brown. The inside of a ripe zucchini should have a buttery texture and appear yellowish, white, or slightly green.
Storing Zucchini Noodles
Whole, unwashed zucchini can be stored in the refrigerator for up to one week in a loosely tied or perforated plastic bag. After making zucchini noodles, store them in a plastic or glass container or plastic bag in the fridge for three to four days. Line the storage container with a paper towel to absorb excess moisture and prevent them from becoming too soft.