Zucchini noodles are so essential to low carb eating, that they deserve their very own HOW TO MAKE post. Who would have thought that noodles can be made of vegetables? Zucchini noodles, also called zoodles, are no traditional pasta of course, but I have come to quite love them, and do not miss “real” pasta at all.
Zoodles do not only help lowcarbies but also everyone who needs to eat gluten-free food! So knowing how to make these low carb zucchini noodles is a must. For us, they were a revelation as much as a relief, as they enable us to keep eating our beloved pasta dishes. In particular, they perfectly complement rich, tangy, creamy sauces.
Moreover, zucchini – or courgettes – are very healthy. They contain many vitamins and also protein, dietary fibre and a good bunch of the minerals we need. For example, one of the most important minerals we need every day is potassium, which helps regulate fluid balance, muscle contractions and nerve signals in our body. Zucchinis contain 295 milligrams of potassium per cup, or 8% of our recommended daily value. As for the carbs, 100 grams of zucchini contain a little over 3 grams, 2.5 grams of which are sugars. So that’s pretty low.
Apart from olive oil for frying and a little bit of salt and black pepper, they are the only ingredient for zoodles – quite obviously so! 😉
Luckily, making zoodles is quick and really easy. As a rule of thumb, you need one zucchino or courgette per person. And the only tool you need is a spiralizer. You can use anything from a small handheld device to a standalone spiralizer with up to 10 different blades, or a fancy electric spiralizer. I still use a small handheld one but I am tempted to upgrade, even though I do like to work the zucchini with my hands. So it’s entirely up to you.
How finely do you spiralize your zucchini? Basically, anything goes. Slightly thicker pasta needs marginally more time to fry. Frying will never take you more than a few minutes overall. So just choose how fine you like them best!
One important thing is that you season the spiralized zucchini 10 or 15 minutes before cooking them. The salt will drain liquid from the zoodles and preserve their crunch. After spiralizing, just put the zucchini pasta into a sieve or bowl, add some salt and mix them with your hands. Before cooking them, squeeze the water out.
The frying itself is ultra-quick. Heat olive oil in a non-stick pan, add your spiralized, drained zucchini stripes, a bit more salt and some pepper – and then stir-fry them for just a few minutes. The goal is to keep them crunchy but not raw.
The zucchini are ready when their colour changes into an intense green. Make sure you start frying the zoodles only when your sauce is already cooked. This is because zoodles cool rather quickly and you will want to serve them immediately.
A few notes 🗒
Actually, some people prefer zoodles raw and crunchy. They just place the freshly spiralized zucchini stripes on a plate to be topped with sauce. My problem with this is that the zoodles may have more bite or crunch, but they are cold – and I prefer my “pasta” warm.
Another idea is to just throw them into the pot to mix with your sauce simmering inside. Beware though, that this only works if you have exactly the desired balance of amounts for sauce and zoodles.
So many options to choose from! Well, having said that, I do prefer stir-frying my zucchini noodles separately as explained above.
If you need some change, that’s no problem! You can spiralize and stir-fry other vegetables as pasta as well, for example carrots or butternut squash. It works quite the same, just the frying time may vary a bit. Carrot pasta such as in this delicious recipe needs a little longer, for example.
Veggie noodles are great for every rich and tangy low carb Italian-style pasta sauce. Check out my traditional pasta sauce recipes, if you like:
Zero waste tipp ♻️
Don’t throw away the leftover ends of the zucchinis. You can store them in a container or cotton bag together with other vegetable stems, clean peels or slightly wilted whole veggies. Once you have collected enough material, you can make your very own vegetable stock from this fabulous free resource! I keep leftovers like these in my veggie drawer (where temperature is lowest) for days until having collected enough for a good jar of stock! Just make sure those veggies don’t show signs of rot or mold. Enjoy!
Delicious green zucchini noodles! This is how you make this easy and tasty low carb pasta alternative. Great with a rich, tangy sauce.
For 1 portion
1 zucchini (green or yellow both work)
olive oil for frying
Sea salt to taste
Black pepper from the mill
- Spiralize your zucchinis and put the noodles into a bowl or sieve. Add some salt, mix well with your hands – and set aside for 10 to 15 minutes to drain water.
- After 10 to 15 minutes, squeeze as much water as possible from the zucchini noodles to keep them crunchy when cooking.
- Put a non-stick pan to medium heat, add olive oil and then the zucchini. Stir constantly and sprinkle with a little more salt and black pepper. The zoodles are ready when starting to change color: The goal is to keep them crisp but not raw.
- Spread your zucchini pasta on a plate and place sauce and garnish on top. Serve immediately.
- Category: low carb basics
- Method: spiralize and fry
- Cuisine: international
- Serving Size: pasta from 1 zucchini
- Calories: 153
- Fat: 14.6g
- Carbohydrates: 4.1g net carbs
- Protein: 2.4g