Swapping out my regular pasta for zucchini noodles – or “zoodles” – has been one of my favourite ways to eat more veggies. If you’re looking for a guilt-free option to satisfy your cravings for spaghetti without the added carbs, then zucchini noodles are the answer. Zucchini noodles are packed with vitamins and minerals without compromising the taste, texture, or the overall integrity of your favorite pasta dish. In this post, I’ll compare zucchini noodles vs. pasta and share tips on how to make them. Get ready to learn how to make your new favourite pasta substitute!
Jump to Recipe Print Recipe
Benefits of Zoodles
Zucchini noodles are low in calories and high in fiber, making them an excellent addition to your health journey or to your low-carb diet. You can eat a large portion of zucchini pasta and it’s a lot less calories than standard pasta. Additionally, zoodles have a low glycemic index (GI) compared to pasta, which means it won’t cause a sudden spike in blood sugar levels.
Zoodles are versatile and can be boiled, grilled, baked, or sautéed. Furthermore, they take less time to cook than traditional pasta, making them a quick and easy option for a busy weeknight dinner. I also love using zucchini spaghetti in my lunch dishes like this bowl right here!
Also, if you have a garden like we do in the summer months, zucchini is easy to grow. I can make a HUGE dish of zucchini noodles for only a few cents, so it’s a budget-friendly food too. You can also find zucchini at the grocery store, and they’re usually relatively cheap there too.
How to Make Zucchini Noodles
Making zucchini noodles is relatively easy, and all you need is a spiralizer. I bought a countertop spiralizer attachment for my KitchenAid Mixer this year and love it! If you don’t have a spiralizer, a sharp vegetable peeler can do the trick. Here’s how to make zucchini noodles:
- Rinse a medium zucchini and slice off the ends. (If you have a giant zucchini, you can cut it into manageable sections.)
- Cut the zucchini in half, crosswise.
- Secure the zucchini on the spiralizer, and turn the handle to create the “noodles.”
- Alternatively, use a sharp vegetable peeler or julienne peeler to slice long, thin strips.
- Once you’ve spiraled or peeled the zucchini, sprinkle with salt, and leave it for about ten minutes to drain out excess moisture. Zucchini has a high water content, so it can get a little mushy if most of the water isn’t drained out.
- Rinse the zucchini to get rid of the salt and pat dry the zucchini with a paper towel.
Cooking Zucchini Noodles
I find the best way to cook zoodles is to pan fry them over medium heat in a bit of olive oil and fresh minced garlic. You could also sautee spiralized zucchini with a bit of parmesan cheese for a delicious, low carb treat! Cooking zucchini noodles vs pasta is a lot faster, so that’s also a benefit to enjoy!
You can use zoodles in almost any dish you love in place of pasta. They taste delicious topped with a simple tomato sauce, mixed with pesto sauce, or you can us them to make something fancier like a healthy shrimp scampi.
I love lightly sauteed zoodles in lunch bowls like this one with turkey and veggies.
Zucchini Noodles vs. Pasta
There are definitely some nutritional differences between zoodles and regular pasta noodles. Traditional pasta is known to be high in carbohydrates, which can increase your blood sugar levels and add extra calories to your diet. 1 cup of traditional wheat spaghetti can have over 40 grams of carbs, while 1 cup of zucchini noodles has about 7. Pasta also lacks dietary fiber, which is essential for digestion and keeping you feeling full for longer.
On the other hand, zucchini noodles provide a great source of fiber and nutrients like Vitamin C and potassium. Plus, zoodles are gluten-free, making them an ideal option for people with Celiac disease or gluten intolerances.
In terms of taste, zucchini noodles take on the flavors of your sauces and dressings, and some people find it lighter and refreshing than traditional pasta. While there’s nothing wrong with having pasta once in a while, zucchini noodles are the perfect option if you’re looking for a lighter vegetable alternative. Having traditional pasta? Try a whole wheat version – it also has a nuttier, more flavourful taste!
How to Make Zucchini Noodles (Zoodles)
Christina
If you’re looking for a guilt-free option to satisfy your cravings for spaghetti without the added carbs, then zucchini noodles are the answer.
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Course Main Course
Servings 4 people
Calories 8 kcal
Equipment
Ingredients
- 1 zucchini medium
Instructions
Rinse a medium zucchini and slice off the ends.
Cut the zucchini in half, crosswise.
Secure the zucchini on the spiralizer, and turn the handle to create the “noodles.”
Alternatively, use a sharp vegetable peeler or julienne peeler to slice long, thin strips.
Once you’ve spiraled or peeled the zucchini, sprinkle with salt, and leave it for about ten minutes to drain out excess moisture.
Rinse the zucchini to get rid of the salt and pat dry the zucchini with a paper towel.
Nutrition
Calories: 8kcalCarbohydrates: 2gProtein: 1gFat: 0.2gSaturated Fat: 0.04gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.01gSodium: 4mgPotassium: 128mgFiber: 0.5gSugar: 1gVitamin A: 98IUVitamin C: 9mgCalcium: 8mgIron: 0.2mg
These nutrition values are estimates only. Read my full nutrition disclaimer here.
Tried this recipe?Mention @yummywholefoodrecipes or tag #yummywholefoodrecipes on Instagram!
Zucchini noodles or zoodles are an excellent way to incorporate more veggies into your diet, reduce calorie intake, and still enjoy the delicious flavors and texture of your favorite pasta dishes! Making zoodles is easy and doesn’t require much time or effort. And while both zoodles and pasta have their unique taste, texture, and nutritional value, zoodles are a great option for people looking to eat more vegetables without compromising their taste buds. So why not give zucchini noodles a try next time you’re in the mood for a bowl of spaghetti? Once you try this great alternative to pasta, you might just be reaching for it more & more!
