Zucchini Noodles: A Keto-Friendly Delight

Zucchini noodles, or "zoodles," offer a simple, garlicky, and delicious way to enjoy a low-carb, veggie-packed pasta swap. They're a fresh, slightly crisp alternative that works well with pasta sauces. Think of them as a lighter, veggie-forward option! They cook in minutes and soak up all the flavor.

Why Zucchini Noodles for Keto?

Zucchini noodles are a great option for those following a healthy low-carb or keto diet. They’re low in calories, carbs, and packed with fiber, vitamins, and minerals. Plus, they’re gluten-free, keto, and Whole30-friendly! Zucchini noodles are great any time of year, but especially in summer when we crave light food that requires little cooking.

Essential Ingredients

Here is what you’ll need for this zucchini noodles recipe:

• Zucchini: The star of the show! Go for medium to large zucchini and use a vegetable spiralizer for the best noodle texture. Mostly you will find them with green skins, but if you can find yellow-skinned zucchini choose it, or mix the two together to add a sunny flair to your dish.
• Olive oil: Adds richness and helps carry the garlic flavor.
• Garlic: The key to making these noodles taste incredible.
• Seasonings: Salt, pepper, and onion powder.
• Lemon juice (optional): A little drizzle at the end adds brightness.
• Fresh Corn: If you live in an area of the world where this isn't possible, frozen corn will work fine. If using frozen corn, first thaw it and remove any moisture from the corn with a paper towel.
• Serrano pepper: for a touch of heat.

Equipment

To make your own perfect zucchini noodles for this easy recipe, you'll need a large skillet and a spiralizer. Zucchini noodles are long spaghetti-like strands that can be made using a variety of tools. A great tool for making these noodles is a veggie spiralizer, such as the Paderno Spiralizer. If you don't have a spiralizer, however, you can use a vegetable peeler, a hand-held mandolin, or a julienne peeler. You can get them for around $30 on Amazon. For convenience sake, you can purchase pre-spiralized zucchini noodles in the produce department of some grocery stores.

Basic Zucchini Noodles Recipe

These are lightly sautéed with garlic and olive oil, just long enough to soften slightly while still keeping that fresh bite.

Read also: Comparing Noodles and Rice for Weight Loss

Instructions:

1. Spiralize the zucchini using a spaghetti or angel hair blade of a countertop spiralizer. If using a hand spiralizer, make sure to keep the zucchini centered for long, even noodles.
2. Heat a large pan over medium heat. Add olive oil and garlic, sautéing for about 30 seconds until fragrant but not browned.
3. Add the zucchini noodles along with salt, pepper, and onion powder. Toss well to coat in the garlicky oil.
4. Cook for just 15-30 seconds, stirring gently. You want them warmed through but still firm, not mushy.
5. Remove from heat and serve.

Tips for Perfect Zoodles

• Don’t overcook them! Zucchini noodles should be just warmed, not soft and watery.
• Skip the pan and serve raw.
• No spiralizer? No problem. You can also make Zucchini Noodles with a knife or vegetable peeler.
• Want them even drier? Sprinkle the noodles with salt and let them sit for 10 minutes, then pat dry before cooking.

Avoiding Soggy Noodles

Zucchini gives off a LOT of excess moisture, making the noodles watery and bland. Don't ever cook zucchini noodles for longer than one minute. Soggy zucchini noodles is the most common problem in making zucchini pasta dishes.

• Don't salt the zucchini pasta as you cook it.
• Don't cover the zucchini while the noodles sauté.
• Don't overcrowd the pan.
• Don't cook the noodles for too long. Once they fully relax into the pan and glisten a bit, They're done.
• Don't use too low of heat. If the heat is too low, the noodles end up spending too much time in the pan.
• If you've ever made lots of zucchini recipes in the past, you've probably learned just how important it is to drain your zucchini before you use it. This low carb vegetable has tons of liquid inside so to prevent soggy noodles, you have to prepare it properly. Start by wrapping your homemade zoodles in paper towels or a kitchen towel. Apply some gentle pressure and let the noodles drain for 10-20 minutes. You also want to make sure you follow the instructions in your spiralized zucchini recipe carefully otherwise, you'll end up with an unappealing and watery sauce.

Step-by-Step Guide

1. To make zucchini noodles, you can use any summer squash - green and/or yellow.
2. Place the noodles in a large bowl or a baking tray. Add the chopped zucchini cores. (Try to keep them in one place as you'll be cooking these first.)
3. Sprinkle the noodles with salt and let them sit for 10 minutes.
4. Use a paper towel to pat them dry and remove excess moisture. Set aside.
5. Grease a skillet with olive oil (or ghee or avocado oil). Add the chopped zucchini cores and cook for 2 to 3 minutes.
6. Add the zucchini noodles and cook for 2 to 5 minutes. (I prefer mine lightly cooked, al dente, so I only cook them for a minute.

Storage and Make-Ahead Tips

• Storage tips: Zucchini noodles are best fresh, but leftovers can be stored in an airtight container in the fridge for up to 2 days. They’ll release some liquid, so drain before reheating.
• Make-ahead: You can spiralize the zucchini a day ahead and store the noodles in the fridge, wrapped in a paper towel to absorb moisture.

Variations and Serving Suggestions

They’re great on their own, but also the perfect blank canvas for whatever toppings you love-Parmesan, tomato sauce, or even pesto.

Serving Suggestions:

• These zucchini noodles make a great low-carb side dish with pretty much anything. Try them with easy chicken curry or fish curry, grilled chicken tenders or the spicy honey sriracha chicken bites, baked salmon or garlic butter shrimp.
• They’re also a fantastic base for marinara sauce, Alfredo, or even a quick peanut sauce for an Asian-inspired twist.

Zucchini Zoodles Spaghetti Recipe

This Zucchini Zoodles Spaghetti is a low carb way to enjoy one of your favorite meals!

Ingredients:

• 2 to 3 large zucchinis, spiralized
• 6 tomatoes, diced
• 1 cup tomato sauce
• ½ onion, diced
• 4 garlic cloves, minced
• 2 tbsp. tomato paste
• ½ cup fresh basil, chopped
• 2 tbsp. olive oil
• Sea salt and freshly ground black pepper, to taste

Instructions:

1. Heat 2 tablespoons of olive oil in a skillet over medium-high heat.
2. Add onions and garlic; cook for 3 to 5 minutes or until fragrant and soft.
3. Add in the tomatoes, tomato sauce, tomato paste, basil, salt, and pepper; stir to combine.

Cheesy Pesto Zoodles

This Cheesy Pesto Zoodles recipe is hearty enough to enjoy on its own as a main dish, this cheesy pesto zoodles recipe also makes a fantastic side dish to break up your weeknight monotony of protein.

Ingredients:

• 8 cups raw zucchini noodles
• Mascarpone cheese
• Parmesan cheese
• Romano cheese
• Salt, pepper, and nutmeg to taste.

Instructions:

1. Microwave the zucchini noodles uncovered, on high, for 3 minutes.
2. Transfer to a colander lined with paper towels and gently squeeze out any moisture from the zoodles.
3. In a large microwave safe bowl, combine the mascarpone cheese, parmesan cheese, Romano cheese, salt, pepper, and nutmeg.
4. Microwave on high for 1 minute. Stir.
5. Transfer to a 2 quart casserole dish and bake in the oven for 10 minutes or until the cheese is bubbling at the edges.

Zucchini Noodles with Pesto and Corn

Ingredients:

• Fresh Zucchini
• Serrano pepper
• Fresh Corn
• Olive oil
• Shallot
• Pesto
• Cherry tomatoes
• Cheese

Instructions:

1. Spiralize the zucchini.
2. Heat the olive oil in a large sauté pan over medium heat and sauté the shallot and Serrano pepper until the shallot lightly browns, about 3 minutes.
3. Add the garlic and sauté for another minute.
4. Add the corn, pesto, and salt and toss to coat everything with the pesto. Sauté for 30 - 45 seconds.
5. Add the spiralized zucchini noodles. Sauté for about 1 minute while tossing the noodles in the pan to mix with the shallots, corn, and pesto. Continue to toss until the noodles relax into the pan and just begin to glisten. Don't cook longer than 1 ½ minutes.
6. Immediately turn off the heat and toss the zucchini pasta with the cherry tomatoes and cheese, about 20 -30 seconds.

Keto Zucchini Noodles with Ground Beef Stir Fry

Keto zucchini noodles with ground beef stir fry is a truly delicious meal that can be enjoyed by the whole family and contains only 3 net carbs! Made with zucchini, peppers, onions, and ground beef, this ground beef zucchini pasta recipe is incredibly flavorful and filling. Plus, it's a great way to use up lots of zucchini when your countertops are overflowing during zucchini season!

Read also: Miracle Noodles: Nutrition and Weight Loss

Ingredients:

• Zucchini
• Ground beef
• Spices: cayenne pepper, coconut aminos, bouillon powder, thyme, and salt.

Instructions:

1. Place the ground beef on high heat in a large skillet on the stove.
2. Break down the chunks and stir till the meat is done.

Adjusting for Carb Count

I always try to keep my meals below 10 grams net carbs, or up to 15 grams of net carbs as part of my occasional intermittent fasting routine. The rule I follow is that I use a small zucchini in dishes that include other vegetables and aromatics such as tomatoes, mushrooms and onion, as they tend to be higher in carbs. I use a medium or large zucchini when I serve it as the only vegetable and I know the meal will easily fit in my carb allowance. You can use our KetoDiet App to make any adjustments in your meals and instantly see how they impact your macros, especially net carbs.

Are Zucchini Noodles Really Like Pasta?

Not exactly, but they’re a fresh, slightly crisp alternative that works well with pasta sauces. Think of them as a lighter, veggie-forward option!

Read also: Easy Low-Carb Cheese Crackers

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