Zoodles may be trendy now, but their roots go back to Italian holiday dishes where chefs swapped pasta for spiralized veggies. For my family, they’re a Christmas Eve staple—light, flavorful, and festive. Even my pasta-loving husband is on board with this keto-friendly twist!
Healthy, Backed by Science
Studies from Harvard confirm that plant-based, low-carb foods like zucchini aid in weight management and health. With just 33 calories and plenty of vitamins, zoodles are a smart, satisfying choice. My family loves them, and I love how easy they are to make!
The Fun “Fruit Noodles” Twist
Zucchini is technically a fruit—so yes, you’re eating “fruit noodles”! My kids think it’s hilarious but never say no to a second helping. Healthy, fun, and delicious—zoodles have it all!
Table of Contents
| Look at the Recipe (Key Highlights) |
| Ingredients for Keto Zucchini Noodles |
| How to Make This Healthy Keto Zucchini Noodles |
| Storage & Serving Suggestions |
| Tips & FAQs |
| Why This Recipe Works for Keto & Beyond |
Look at the Recipe (Key Highlights)
Here’s why this keto zucchini noodles recipe is going to be your new favorite:
- Low-Carb Goodness: At just 4g net carbs per serving, these zoodles are a guilt-free way to enjoy the noodle experience without blowing your keto macros.
- Quick and Easy: Ready in under 15 minutes, this recipe is perfect for busy weeknights when you need something fast and delicious.
- Flavor-Packed Sauces: The combination of soy sauce, teriyaki, and sesame seeds brings a savory, umami kick that makes every bite irresistible.
- Customizable Fun: Want protein? Toss in grilled shrimp, chicken, or tofu. Craving heat? Add a sprinkle of red chili flakes or a dash of sriracha. The possibilities are endless!
- Zoodle Magic: Zucchini noodles are light, healthy, and way more fun to eat than traditional pasta. Plus, they’re a sneaky way to add more veggies to your plate.
- Perfect for Meal Prep: This dish keeps well for a couple of days in the fridge (just keep the zoodles and sauce separate until reheating), making it ideal for lunchboxes or quick reheats.
- Budget-Friendly: Made with simple ingredients that won’t break the bank, this recipe costs just about $6-$8 for four servings.
- Family-Friendly: Even the pickiest eaters won’t be able to resist these flavorful, slurpable zucchini noodles!
Ready to twirl your fork into these tasty zoodles? Let’s get cooking!
Ingredients Needed
- Vegetable oil (or keto-friendly avocado oil)
- Yellow onions, spiralized
- Zucchini, spiralized and patted dry
- Low-sodium soy sauce (or coconut aminos for strict keto)
- Low-sodium teriyaki sauce (sugar-free for keto compliance)
- Sesame seeds (optional: toasted)
How to Make Keto Zucchini Noodles
Prepare Your Vegetables: Spiralize zucchini and onions, pat zucchini dry to reduce excess moisture.
Sauté Onions: Heat oil in a wok or skillet and cook onions until tender and translucent.
Cook Zucchini Noodles: Add zucchini noodles to the wok, stir gently, and cook briefly to maintain their crisp texture.
Add Sauces & Sesame: Stir in soy sauce, teriyaki sauce, and sesame seeds; toss to coat evenly.
Finish and Serve: Cook just until the zucchini is tender but still firm, then remove from heat and serve immediately.
Storage & Serving Suggestions
Storage Tips
- Keep It Fresh: Store your leftover zucchini noodles in an airtight container in the fridge… but don’t wait too long to enjoy them! They’ll stay fresh for up to 2 days.
- Sauce It Later: If you’re planning for leftovers, keep the sauce and zucchini noodles separate. This prevents the zoodles from soaking up too much moisture and getting soggy.
- Reheat Like a Pro: To warm them up, simply toss the noodles in a hot skillet for a minute or two. Avoid the microwave—it can make the zoodles watery.
- Meal Prep Magic: Spiralize your zucchini ahead of time, store them raw in the fridge, and cook fresh when you’re ready to serve.
Serving Tips
- Make It a Meal: Pair these keto zucchini noodles with grilled shrimp, chicken, or even a fried egg for a quick protein boost.
- Garnish Like a Boss: Sprinkle some extra sesame seeds, fresh cilantro, or even crushed peanuts for added texture and flair.
- Sauce It Up: If teriyaki isn’t your vibe, try pesto, Alfredo, or a garlicky butter sauce instead… yum!
- Side Dish Superstar: Serve these zoodles alongside baked salmon, keto meatballs, or a hearty steak for a full-on feast.
- Dinner Party Ready: Want to impress your guests? Toss the noodles with sautéed mushrooms, bell peppers, or a handful of cherry tomatoes for a colorful twist.
No matter how you serve or store them, these zoodles are here to make your keto life a little more delicious!
Tips & FAQs
How can I make zucchini noodles without a spiralizer?
No spiralizer? No problem! Use a mandoline slicer for thin strands, a julienne peeler for spaghetti-like noodles, or a vegetable peeler for wide, ribbon-style zoodles. Even a box grater works to create shorter, rice-like pieces.
What pairs well with zucchini noodles?
Zoodles are super versatile! Pair them with grilled chicken, shrimp, or tofu for protein. Toss in a flavorful sauce like pesto, marinara, or garlic butter, and add veggies like cherry tomatoes or bell peppers for extra nutrition.
How do I freeze zucchini noodles?
Blanch the noodles in boiling water for 1-2 minutes, then transfer them to an ice bath. Drain and pat them dry, flash-freeze on a baking sheet, and store in airtight freezer bags. Cook directly from frozen to maintain texture.
Where can I purchase zucchini noodles?
Pre-made zucchini noodles are available in most grocery stores. Check the produce section for fresh zoodles or the frozen aisle for pre-packaged options. Kroger and other large supermarket chains often carry them.
How do you cook zucchini noodles on the stove?
Heat a skillet with a small amount of olive oil over medium heat. Add the zoodles and sauté for 2-3 minutes, tossing frequently. Avoid overcooking to keep them tender-crisp and delicious!
Can I use zucchini noodles in meal prep?
Yes! Store raw zoodles in the fridge for up to 2 days, or freeze them using the method above. Just keep the sauce separate until you’re ready to eat.
These FAQs cover everything you need to know to enjoy zucchini noodles in your keto and low-carb meals!
Why This Recipe Works for Keto & Beyond
This recipe isn’t just keto-friendly—it’s a game-changer for anyone looking to eat healthier without sacrificing flavor. Here’s why it’s a win for keto enthusiasts and beyond:
1. Low in Carbs, High in Nutrients
Zucchini noodles are naturally low in carbs, making them a perfect substitute for pasta on the keto diet. Packed with vitamins A, C, and potassium, they’re a powerhouse of nutrients while keeping your net carb count in check.
2. A Versatile Base for Creativity
Whether you’re keto, low-carb, or just looking to add more veggies to your diet, zoodles are endlessly adaptable. They pair well with keto-friendly sauces like Alfredo, marinara, or pesto, and can be dressed up with proteins like grilled shrimp, chicken, or even bacon.
3. Light, Yet Filling
Unlike traditional pasta, zucchini noodles leave you satisfied without the post-meal sluggishness. They’re light enough for a quick lunch but can easily be turned into a hearty dinner with a few add-ons.
4. Quick and Easy to Prepare
Zoodles cook in just 2-3 minutes on the stovetop, making them a go-to option for busy weeknights or last-minute meals. Plus, they don’t require any special equipment if you use tools like a julienne peeler or mandoline.
5. Perfect for Meal Prep and Leftovers
Zoodles store well for a couple of days in the fridge, especially when kept separate from sauces. This makes them a great option for meal preppers who want quick, healthy meals throughout the week.
6. Loved by All Diets
You don’t have to be keto to enjoy zucchini noodles! Gluten-free? Check. Vegan? Swap the sauce and toppings accordingly. Low-calorie? Absolutely. This recipe works for almost every lifestyle.
7. Budget-Friendly and Seasonal
Zucchini is affordable and widely available, especially during the summer months. It’s a great way to eat fresh and save money at the same time.
Whether you’re following keto, experimenting with low-carb meals, or just want a healthier pasta option, this recipe has something for everyone. Give it a try—you won’t look back!
I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the Keto Zucchini Noodles —they’ll thank you for it! 🥚✨
Delicious Keto Zucchini Noodles – Quick & Low-Carb
Description
This keto zucchini noodles recipe is a flavorful, low-carb dish perfect for quick weeknight dinners or meal prep. Ready in under 15 minutes!
Ingredients
Instructions
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Prep Your Veggies: Spiralize the zucchini and onions. Pat the zucchini dry with paper towels to remove excess moisture—this keeps the dish from getting watery.
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Heat the Oil: In a large wok or skillet, heat the vegetable oil over medium heat until shimmering.
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Cook the Onions: Add the spiralized onions to the wok and sauté for 4-5 minutes, stirring occasionally, until translucent and tender.
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Add the Zucchini: Stir in the zucchini noodles and cook for 2 minutes, tossing gently to combine.
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Flavor Boost: Add the soy sauce, teriyaki sauce, and sesame seeds. Stir everything together, making sure the sauce coats the noodles evenly. Cook for an additional 5 minutes or until the zucchini is tender but not mushy.
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Serve and Enjoy: Remove from heat, garnish with extra sesame seeds if desired, and serve immediately.
Servings 4
- Amount Per Serving
- Calories 95kcal
- % Daily Value *
- Total Fat 7g11%
- Total Carbohydrate 4g2%
- Dietary Fiber 2g8%
- Protein 2g4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
As a busy mom of three and a wife to a man who swears “real pasta” can’t be beaten, I knew I had my work cut out for me with this keto zucchini noodles recipe. But guess what? It was a total hit! My kids—yes, even the picky one who thinks anything green is “suspicious”—slurped these zoodles right up. My husband? He was floored by the flavor-packed sauce and barely noticed the swap. Moments like this remind me that keto cooking doesn’t have to be boring or isolating—it’s a delicious way to bring the family together. 🥰
