For those following a ketogenic (keto) diet or simply looking for a low-carb alternative to traditional pasta, zucchini noodles, or "zoodles," offer a versatile and nutritious option. Zucchini noodles are a great option for those following a healthy low-carb or keto diet. They are quick to prepare and can be incorporated into a variety of dishes, from simple pesto zoodles to more complex casseroles. This article explores a range of keto zoodle recipes, providing tips and tricks to ensure your zoodles are never soggy and always delicious.
Why Choose Zoodles?
Zucchini noodles are long spaghetti-like strands that can be made using a variety of tools. Zucchini is such a lovely vegetable, though technically it is a fruit as it comes from a flower, which is edible by the way - if you have them in the season, just toss them right in at the end of cooking. They are low in carbs, making them ideal for keto diets, and are also a good source of vitamins and minerals. Zucchini gives off a LOT of excess moisture, making the noodles watery and bland. One of the key advantages of zoodles is their versatility. They can be used in place of pasta in almost any recipe, offering a lighter and healthier alternative.
Essential Tools for Making Zoodles
You will need a veggie spiralizer to make the zucchini noodles for this recipe, and you can get them for around $30 on Amazon. To make zucchini noodles, you can use any summer squash - green and/or yellow. 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. While spiralizers are specifically designed for creating uniform noodles, vegetable peelers or julienne peelers can be used to create wider, ribbon-like strands.
Tips for Perfect Zoodles
Managing Moisture
Zucchini gives off a LOT of excess moisture, making the noodles watery and bland. Soggy zucchini noodles is the most common problem in making zucchini pasta dishes. To combat this, it's crucial to remove excess moisture before cooking. Here are several methods:
Salting: 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.) Sprinkle the noodles with salt and let them sit for 10 minutes. Use a paper towel to pat them dry and remove excess moisture. Set aside.
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Microwaving: Microwave the zucchini noodles uncovered, on high, for 3 minutes. Transfer to a colander lined with paper towels and gently squeeze out any moisture from the zoodles.
Steaming: If you don’t own a microwave, you can steam the zucchini noodles and then drain any excess liquid before adding to the sauce.
Cooking Techniques
Don't overcook: Don't ever cook zucchini noodles for longer than one minute. Overcooking leads to mushy zoodles.
High Heat: Don't use too low of heat. If the heat is too low, the noodles end up spending too much time in the pan.
Avoid Overcrowding: Don't overcrowd the pan. Cook in batches if necessary to ensure even cooking and prevent steaming.
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Proper Sautéing: 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. Add the garlic and sauté for another minute. Add the corn, pesto, and salt and toss to coat everything with the pesto. Sauté for 30 - 45 seconds. 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.
Keto Zoodle Recipes
Cheesy Pesto Zoodles
Cheesy Pesto Zoodles recipe is going to Make. Your. Week. Perfect as a main meal or a side dish, this easy four cheese pesto zoodles recipe will win over even the pickiest of eaters with it’s creamy texture and so. much. cheese! This recipe combines the fresh flavors of pesto with a rich and creamy cheese sauce.
Ingredients:
- 8 cups raw zucchini noodles
- Mascarpone cheese
- Parmesan cheese
- Romano cheese
- Salt, pepper, and nutmeg
Instructions:
- Microwave the zucchini noodles uncovered, on high, for 3 minutes. Transfer to a colander lined with paper towels and gently squeeze out any moisture from the zoodles.
- In a large microwave safe bowl, combine the mascarpone cheese, parmesan cheese, Romano cheese, salt, pepper, and nutmeg. Microwave on high for 1 minute. Stir.
- Transfer to a 2 quart casserole dish and bake in the oven for 10 minutes or until the cheese is bubbling at the edges.
Low Carb Keto Taco Zoodle Casserole
This low carb Keto Taco Casserole has all the flavor of taco mac without the carbs! Zucchini noodles, taco meat and a rich cheese sauce are baked until bubbly! This casserole is a hearty and flavorful dish that combines the best of taco flavors with the lightness of zoodles.
Ingredients:
- Zucchini noodles
- Ground beef or turkey
- Taco seasoning
- Diced tomatoes
- Almond milk
- Heavy cream
- Cream cheese
- Cheddar cheese
Instructions:
- Preheat oven to 350 degrees F. In an 9x13-inch baking dish, lightly spray the bottom with cooking spray. Place the zoodles in the dish and spread out as much as possible. Bake zoodles at 10 minute intervals. Remove and stir every 10 minutes, continue baking at 10 minute intervals until the moisture has evaporated.
- While zoodles are pre-baking, heat a medium size greased skillet over medium heat and brown the ground turkey or beef. Drain off any fat. Add taco seasoning and the undrained can of tomatoes. Set mixture aside.
- In a medium size skillet over medium heat melt the butter, add the garlic, almond milk, heavy cream, cream cheese and 1 cup of the cheddar cheese. Whisk mixture until it is smooth and cheese has melted.
- Once assembled, I recommend baking this easy taco casserole right away.
Zucchini Zoodles Spaghetti
This Zucchini Zoodles Spaghetti is a low carb way to enjoy one of your favorite meals! Pasta is one of my favorite foods. This recipe offers a light and healthy twist on a classic spaghetti dish.
Ingredients:
- Zucchini noodles
- Rao’s Marinara Sauce
- Parmesan cheese
- Olives
- Ground hamburger
Instructions:
- Cook and crumble your hamburger until it is browned.
- Heat the 1 tablespoon olive oil in a large skillet over medium heat.
- Remove the noodles from the skillet.
Cacio e Pepe Zoodles
Cacio e Pepe Zoodles are a quick and easy, low carb spin on an Italian classic! This recipe is a simple yet flavorful dish that highlights the natural taste of zucchini with the sharpness of cheese and pepper.
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Ingredients:
- Zucchini Noodles
- Olive oil
- Parmigiana Regiano
- Pecorino Romano
- Freshly cracked pepper
Instructions:
- Heat the 1 tablespoon olive oil in a large skillet over medium heat.
- Add the zucchini noodles and saute 2-3 minutes until al dente (tender, but not mushy)
- Remove the noodles from the skillet. Add the butter to the skillet and melt completely.
Healthy Low-Carb Chicken Zoodles
This Healthy Low-Carb Chicken Zoodles recipe is also very easy to make. You just marinate and grill your chicken, and spiralize your zucchini while the chicken is cooking. This recipe combines lean protein with fresh zucchini noodles for a satisfying and nutritious meal.
Ingredients:
- Chicken breast
- Soy sauce
- Olive oil
- Zucchini noodles
Instructions:
- Season your chicken breast with salt & pepper and if needed, cut into smaller steaks. Add a few drops of soy sauce and spread evenly over the meat. Let marinate for 30 minutes or overnight.
- Heat a pan to medium, then add olive oil. Place chicken into the pan and let it cook for about 4-5 minutes on medium. When the chicken is brown and crispy, turn it over and cook for another couple of minutes on the other side.
- While the chicken is cooking, give your zucchini a wash, dry it off, then using a spiralizer or vegetable julienne peeler, cut the zucchini into thin strips resembling noodles.
- When the chicken is cooked through, with a golden brown and crispy skin on both sides, remove from pan and add zucchini noodles to the pan. Toss around the pan with tongs just a minute or two to let the zucchini soften a bit and soak up any sauces in the pan. Don't cook too long and don't let the zucchini get soft, they need to remain crispy. Remove from pan and place on a plate or in a bowl.
- Cut the resting chicken into strips and place on top of the zucchini noodles.
Zoodles with Tomato Sauce
This recipe is a simple and delicious way to enjoy zoodles with a classic tomato sauce.
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
- ⅛ tsp. Sea salt and freshly ground black pepper
Instructions:
- Heat 2 tablespoons of olive oil in a skillet over medium-high heat.
- Add onions and garlic; cook for 3 to 5 minutes or until fragrant and soft.
- Add in the tomatoes, tomato sauce, tomato paste, basil, salt, and pepper; stir to combine.
Additional Tips and Variations
- Spice it up: Serrano pepper can be added for a touch of heat.
- Add vegetables: You can spiralize other vegetables too. Butternut squash, sweet potatoes and even beets are some of my favorite spiralized vegetable noodles.
- Dairy-free options: This recipe is completely dairy-free and gluten-free (use gluten-free soy sauce to be safe!), but alas, not vegan and of course, not vegetarian.
- Serving suggestions: This meal is brilliantly satisfying on its own, but if you would like to add some more greens to fill your plate, then oven-roasted broccoli is highly recommended to accompany this dish.