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How To Make Zucchini Noodles (+40 awesome recipes)

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How to Make Zucchini Noodles | Hurry The Food Up

Zoodles are awesome. We’re well impressed.

Zucchini noodles (sometimes known as Zucchini Pasta or Zucchini Spaghetti) weigh in at around ⅛ the carbs and ⅛ the calories of regular noodles, spaghetti or pasta.

They also have a unique flavour that opens up a whole new range of taste options, meaning they’re an incredibly versatile lunch or dinner option.

The fact that they can be eaten raw or cooked allows for further different meal styles too, and they’re really quick to make. Just grab a spiraliser and off you go!

How to make zucchini noodles (zoodles)

So the fastest and easiest way to make zoodles is to use a spiraliser. All you do is cut off the ends of a zucchini, place it near the blade and spin until you get to the seedy part.

Another great way to get thin and delicate noodles is to use a julienne peeler. It takes longer to slice but it’s a very compact and inexpensive kitchen tool.

You can also try creating slightly thicker zucchini pasta with a mandoline slicer. It usually has different blade options and cuts vegetables very easily.

But if you don’t have the right tools in your kitchen and want your zoodles asap, you can make some thin strips with a standard vegetable peeler.

After getting your perfect slices you either keep them raw or cook them by sautéing, boiling, microwaving or baking. The last step is to add your favorite pasta sauce and toppings.

To give you a bit of a head start, here’s a compilation of awesome vegan and vegetarian zoodle recipes (zucchini noodle recipes)

1. Zucchini Noodles (Zoodles) with Exquisite Hazelnut-Carrot Sauce (30 Mins, Vegetarian)

Check out the recipe here
4.88 from 24 votes
Protein: 18g
Calories: 661kcal
Ready in:30 minutes
Recipe by: Hurry The Food Up

Bonus: filling and healthy ingredients

Zucchini Noodles Recipe (Zoodles) with Exquisite Hazelnut and Carrot Sauce. Deliciously creamy with ⅛ the calories and carbs of regular pasta! Try it now 😉

4.58 from 7 votes
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Servings:2 people
Calories:661kcal
Author: Hurry The Food Up

Ingredients

For the Zoodles

  • 1 large zucchini
  • 2 tbsp olive oil (for frying)

For the sauce:

Optional

  • 1 sprig basil, fresh (to garnish)
  • 1 tbsp balsamic vinegar (or lemon juice if you like a little sourness. Always taste test your food :))

Instructions

  • Use a spiral maker to make the zoodles or if you don’t have one just simply dice up the zucchini.
  • Peel and grate the carrots (if you buy organic carrots then you don’t really need to peel), dice the onion.
  • Put the zoodles in a big frying pan with oil and cook them on medium heat.
  • Crush the hazelnuts (or just buy crushed hazelnuts to save time!) in a different frying pan and toast them first (without oil) until just browned. They smell awesome so don’t be tempted to let them burn while you’re inhaling the delicious aroma 😉
  • Add the oil, onion and carrot mix to the hazelnuts and fry gently on a medium heat until soft but not browned.
  • Turn the heat off and mix in the tomato purée and Greek yogurt and stir ‘til everything is mixed well (make sure it doesn’t boil or burn!). Season to taste with salt and pepper.
  • And last but not least add the sauce to the zoodles and mix in.
  • If you want you can garnish it with a sprig of fresh basil.
  • Mmmmhhh yummy!!! Enjoy!!!

Nutrition

Nutrition Facts
How To Make Zucchini Noodles (+40 awesome recipes)
Serving Size
 
560 g
Amount per Serving
Calories
661
% Daily Value*
Fat
 
55
g
85
%
Saturated Fat
 
7
g
44
%
Cholesterol
 
5
mg
2
%
Sodium
 
118
mg
5
%
Potassium
 
1102
mg
31
%
Carbohydrates
 
31
g
10
%
Fiber
 
9
g
38
%
Sugar
 
17
g
19
%
Protein
 
18
g
36
%
Vitamin A
 
15831
IU
317
%
Vitamin C
 
42
mg
51
%
Calcium
 
213
mg
21
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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2. Low Carb High Taste Zoodles

Check out the recipe here
4.67 from 27 votes
Protein: 16g
Calories: 364kcal
Ready in:15 minutes

Bonus: easy to prepare even for the busiest anti cook

Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles ready in just 15 minutes, excellent for a quick lunch or dinner.

3. Parmesan Zucchini Noodles With Lemon And Olive Oil

Protein: 7g
Calories: 228kcal
Ready in: 15 minutes
Recipe by: FamilyStyleFood
Bonus: fresh and minimalistic

Parmesan Zucchini Noodles : A no-cook gluten-free and low-carb recipe for raw zucchini noodle salad with lemon juice, zest, walnuts, and chili flakes that tastes like fresh Italian pasta. It’s unbelievably quick, delicious and healthy!

4. Tomato Basil Zucchini Pasta with Goat Cheese and Asparagus

Protein: 12g
Calories: 257kcal
Ready in: 55 minutes
Recipe by: Inspiralized
Bonus: amazing flavors and textures

Delicious zucchini pasta recipe with tomato basil sauce, goat Cheese and Asparagus. This pasta is one of those ones that has a rich, creamy taste without that heavy feeling that comes with it.

5. Zucchini Noodles with Roasted Cherry Tomatoes Recipe

Protein: 16g
Calories: 445kcal
Ready in: 25 minutes
Recipe by: VanillaAndBean
Bonus: vegetarian or vegan + gluten free

Zucchini Noodles (Zoodles) with Roasted Cherry Tomatoes recipe: quick to pull together and packed with late summer veggies. A healthy pasta alternative when zucchini is in season!

6. Vegan Zucchini Noodle Japchae

Protein: 6g
Calories: 205kcal
Ready in: 23 minutes
Recipe by: Inspiralized
Bonus: super simple and flavorful

Whether using a fork, chopsticks or fopsticks, you’re going to love this japchae. Japchae has one of those universally delicious flavorings that goes well with any protein.

7. Mint and Mango Marinated Zucchini Spaghetti

Ready in: 10 minutes
Recipe by: GreenKitchenStories
Bonus: fresh and fruity flavor, easy cooking process

Here we have created something that reminds of a delicious creamy Italian pasta, without using neither cream nor pasta. These spaghetti zucchini noodles have got a fresh fruity flavor and take only a few minutes to make.

8. Vegetarian Zucchini Noodle Pad Thai

Protein: 15g
Calories: 308kcal
Ready in: 25 minutes
Recipe by: Inspiralized
Bonus: crisp and vibrant

Make a healthy dinner of Vegetarian Zucchini Noodle Pad Thai: a low-carb, vegetable-packed Thai-inspired noodle dish with spiralized zoodles, lime, peanuts and chili sauce.

9. Zucchini Fettuccine and Cauliflower Alfredo

Protein: 12g
Calories: 160kcal
Ready in: 25 minutes
Recipe by: LemonsAndBasil
Bonus: creamy texture and rich flavor

This lightened up fettuccine Alfredo is Gluten-Free, Grain-Free and could easily be Dairy-Free, yet with all the flavor of your favorite creamy Alfredo sauce!

10. Zucchini, Mozzarella, and Pesto Caprese Salad

Protein: 15g
Calories: 297kcal
Ready in: 15 minutes
Recipe by: CookAtHomeMom
Bonus: low carb and perfect for summertime

A simple and flavorful gluten free & vegetarian dish, made using fresh mozzarella cheese, spiralized zucchini, garden tomatoes, pesto, and roasted garlic.

11. Quick Spiralized Zucchini and Grape Tomatoes

Protein: 4g
Calories: 117kcal
Ready in: 25 minutes
Recipe by: SkinnyTaste
Bonus: can be served as a side or main dish

Quick Spiralized Zucchini and Grape Tomatoes is a delicious, low-carb summer side dish. Ready in less than 15 minutes.

12. Zucchini “Noodles” with Sesame-Peanut Sauce

Protein: 5.5g
Calories: 116kcal
Ready in: 20 minutes
Recipe by: FatFreeVeganKitchen
Bonus: light and flavorful

Spiralized zucchini stands in for pasta in this ultra-lite dish, while peanut butter, minced garlic, ginger, and a touch of sesame oil create a burst of flavor. Make it more filling by adding a legume such as edamame or chickpeas or cubes of baked tofu.

13. Spring Vegetable Zoodle Pasta

Protein: 9g
Calories: 305kcal
Ready in: 15 minutes
Recipe by: TheStingyVegan
Bonus: delicious derived hot or cold

This spring vegetable zoodle pasta with garlicy lemon sauce is light and fresh and the perfect way to take advantage of the season’s vegetables. Lightly blanched asparagus and snow peas are tossed with zucchini noodles and whole wheat pasta and topped with crispy radishes and a sprinkle of lemon zest.

14. Pesto Zoodles

Protein: 14g
Calories: 422kcal
Ready in: 15 minutes
Recipe by: Chisel&Fork
Bonus: you can use different pesto variations

With spiralized zucchini, pesto and tomatoes, these zoodles are a great healthier option if you’re craving pasta.

15. Creamy Roasted Red Pepper Zucchini Noodles

Protein: 10.5g
Calories: 273kcal
Ready in: 30 minutes
Recipe by: GetInspiredEveryday
Bonus: an easy and versatile sauce

These Creamy Roasted Red Pepper Zucchini Noodles are a big bowl of comfort food, but with loads of veggies! Served with freshly chopped parsley, grated parmesan, extra goat cheese, and freshly ground black pepper. This recipe has been a long time favorite with the sauce being extra versatile!

16. Ginger Garlic Miso Ramen Noodles with Poached Egg

Protein: 16g
Calories: 520kcal
Ready in: 20 minutes
Recipe by: TheForkedSpoon
Bonus: simple and nutritious

Ginger Garlic Miso Ramen Noodles with Poached Egg is a quick and easy vegetarian dinner made with zucchini and ramen noodles, miso, your favorite chili sauce, and runny eggs. Comforting, healthy, and ready in just 20 minutes!

17. Zucchini Pasta Salad with Creamy Cashew Sauce

Ready in: 10 minutes
Recipe by: Fitnessista
Bonus: creamy vegan sauce

A creamy, savory summer salad using zucchinis as the noodles (if you like summer salads, try these). Feel free to customize with any mix-ins! Cashews provide the texture for the dressing, and this recipe is gluten-free and vegan.

18. Mediterranean Zucchini Noodle Pasta

Protein: 5g
Calories: 379kcal
Ready in: 20 minutes
Recipe by: TheRoastedRoot
Bonus: flavor-blasted ingredients and a fun sauce

Vibrant, flavorful and healthy zucchini noodle recipe loaded with Mediterranean flavor will bring spunk to any meal (like the sound of this? Try our top vegan Mediterranean meal ideas now!)! Perfect for any time of year and easy to prepare in less than 30 minutes!

19. Zucchini Noodles With Creamy Avocado Sauce

Protein: 5g
Calories: 285kcal
Ready in: 10 minutes
Recipe by: RunningToTheKitchen
Bonus: you can use the sauce as a base for many things

Zucchini noodles with avocado cream sauce makes a perfect vegetarian side dish for summer. Or, top it with your favorite grilled protein for a quick and healthy meal.

20. Zucchini and Roasted Corn Salad with Chili Lime Vinaigrette

Ready in: 20 minutes
Recipe by: WithSaltAndWit
Bonus: fresh, crunchy and smokey

Grilled, charred corn is paired with spiraled zucchini, crisp red onion and tossed with a simple chili lime vinaigrette for a fresh, make ahead, summer salad!

21. Zucchini Noodles with Tomatoes and Corn

Ready in: 15 minutes
Recipe by: TheKitchn
Bonus: a nice twist on a summer salad

Served as a first course, side dish, or a light lunch, you can shave slivers of Parmesan cheese over the top or leave it unadorned for a vegan option. Either way, this trompe-l’oeil salad is as pretty as it is delicious.

22. Zoodles with Kale Pesto and Edamame

Protein: 18g
Calories: 405kcal
Ready in: 15 minutes
Recipe by: AsEasyAsApplePie
Bonus: easy to prepare ahead

Make these zoodles with kale pesto and edamame for an easy, light and healthy lunch or dinner! They are low-carb, low calories, vegetarian, vegan and gluten-free.

23. Vegan Zucchini Noodles w/ Bolognese

Protein: 12g
Calories: 282kcal
Ready in: 55 minutes
Recipe by: ThisHealthyKitchen
Bonus: low in calories, gluten-free

Hearty, rich and incredibly delicious veggie Bolognese sauce topped over a bed of spiralized vegan zucchini noodles for the ultimate, guilt-free comfort dish!

24. Miso Zucchini Noodles

Protein: 10g
Calories: 226kcal
Ready in: 15 minutes
Recipe by: AVirtualVegan
Bonus: fresh and tasty

Summery, light, healthy & delicious Miso Zucchini Noodles. Ready from start to finish in under 15 minutes & no cooking required!

25. 15-minute Cashew Zucchini Noodles

Protein: 17g
Calories: 410kcal
Ready in: 15 minutes
Recipe by: Cooktoria
Bonus: flavorful, yummy and convenient

These 15-minute Cashew Zucchini Noodles are so flavorful! Cooking in a sauce that’s a complex mix of salty, nutty, and umami, with just a touch of heat, it’s utterly addictive.

26. Zucchini Noodles With Creamy Roasted Tomato Basil Sauce

Protein: 6g
Calories: 209kcal
Ready in: 35 minutes
Recipe by: RunningToTheKitchen
Bonus: creamy, fresh and summery

These zucchini noodles with creamy roasted tomato basil sauce are the perfect way to enjoy fresh summer produce. The secret to the creaminess in the this tomato basil sauce is a little bit of cream cheese!

27. Vegan Thai Zucchini Noodles

Protein: 9g
Calories: 216kcal
Ready in: 15 minutes
Recipe by: ProfussionCurry
Bonus: kid friendly recipe

Vegan Thai Zucchini Noodles tossed in a medley of fresh, crunchy veggies and drizzled with delicious peanut sauce. This beautiful recipe is GF Keto-Paleo friendly.

28. Zucchini Spaghetti with Lentil Marinara

Protein: 22.7g
Calories: 364kcal
Ready in: 50 minutes
Recipe by: LemonsAndBasil
Bonus: flavourful and high protein marinara sauce

This Zucchini Spaghetti with Lentil Marinara is the perfect dish to use up the last of those lingering zucchini in your fridge. Lightened up in calories, but definitely not lacking in flavor!

29. Edamame Tossed Zoodles with Honey Walnut Vinaigrette

Ready in: 40 minutes
Recipe by: TastingPage
Bonus: complete protein from edamame

Enjoy edamame tossed zoodles with honey walnut vinaigrette at your next Meatless Monday meal. It’s gluten free, dairy free, and paleo. Perfect for all your summer picnics!

30. Vegan Zucchini Noodle Salad with Pesto

Protein: 3g
Calories: 91kcal
Ready in: 10 minutes
Recipe by: TheDevilWearsSalad
Bonus: fresh, uncomplicated and healthy

Dust off that zoodle maker to create the quickest vegan zucchini noodle salad in under 10 minutes. No, seriously, it’s that easy. Chop, scoop and mix, and you’ll have yourself a flavourful salad to add to your dinner party menu.

31. Zucchini Noodles with Peanut Sauce

Protein: 2g
Calories: 230kcal
Ready in: 30 minutes
Recipe by: OfficiallyGlutenFree
Bonus: can switch it up by adding more protein or vegetables

These Keto Zucchini Noodles with Peanut Sauce are tossed in a creamy, savory and slightly spicy Thai curry and coconut milk sauce. It’s one of the simplest recipes to make and it’s full of delicious flavor.

32. Keto Zucchini ‘Noodles’ with Creamy Tomato Sauce

Protein: 10g
Calories: 419kcal
Ready in: 30 minutes
Recipe by: InTheKitch
Bonus: wholesome and easy to customize

Let’s take a look at our recipe for keto zucchini noodles with creamy tomato sauce to show that substituting pasta doesn’t mean substituting flavor (same goes for all our favorite veggie keto recipes!).

33. Zucchini Zoodles Salad

Protein: 2g
Calories: 253kcal
Ready in: 15 minutes
Recipe by: EatMoveMake
Bonus: a great option for quick lunch or dinner

Light and refreshing zoodle salad – a loaded zucchini salad with fresh vegetables and tossed in a simple but flavorful dressing.

34. Zucchini Noodle Bowl With Peanut Sauce

Protein: 14g
Calories: 330kcal
Ready in: 30 minutes
Recipe by: Kalyn’sKitchen
Bonus: perfect when it’s too hot to cook

This Zucchini Noodle Bowl with Peanut Sauce is a delicious meatless dinner, and this low-carb bowl meal is perfect for summer! This vegan recipe features zucchini noodles tossed with a tasty sauce that’s flavored with Sriracha (liked this? Try our other vegan zucchini meal ideas here!)!

35. Greek Zucchini Noodles

Ready in: 10 minutes
Recipe by: SustainingThePowers
Bonus: super quick and easy to make

A healthy, gluten-free greek noodle dish made from squash. Feel free to add a drizzle of olive oil or a splash of tomato sauce if you like.

36. Fig Zucchini Pasta With Hemp Seed Crumble

Ready in: 5 minutes
Recipe by: NutritionStripped
Bonus: great figs and basil combination

Fig Zucchini Pasta with Hemp Seed Crumble is fun and simple to make, loaded with fresh zucchini, sweet figs, creamy avocado, and a special topping that you’re all going to start putting on everything – I promise it’s that good.

37. Confetti Corn Zoodle Bowl

Protein: 26g
Calories: 552kcal
Ready in: 20 minutes
Recipe by: SulaAndSpice
Bonus: fresh veggie flavors and tons of protein

A delicious veggie bowl made with zucchini noodles. This recipe combines two of the best flavors of summer: fresh, in-season corn and tomatoes.

38. Creamy (Vegan) Red Pepper Alfredo over Zoodles

Ready in: 35-40 minutes
Recipe by: NoshAndNourish
Bonus: perfectly cheesy and comforting

These “zoodles” are sooooo much better for you than regular pasta!! They are packed with vitamin C, phytonutrients, and minerals like manganese and potassium.

39. Instant Pot Zucchini Noodles

Protein: 6g
Calories: 202kcal
Ready in: 5 minutes
Recipe by: CorrieCooks
Bonus: different sauce suggestions

These noodles are a perfect low-carb substitute for spaghetti pasta with a mild flavor. The zoodles are delicious, healthy and you can add your favorite sauces and make them in your Instant Pot pressure cooker in only 5 minutes!

40. Lemongrass Green Coconut Curry Soup With Zucchini Noodles

Protein: 20g
Calories: 447kcal
Ready in: 35-40 minutes
Recipe by: OneGreenPlanet
Bonus: spicy, tangy, and full of healthy veggies

If you’ve been looking for a go-to vegan green curry recipe – you’ve come to the right place. This vegan lemongrass Thai green curry soup with zucchini noodles is the ideal light meal for days when you’ve had a heavy breakfast and lunch or you don’t want to sacrifice having dessert.

Zucchini Noodles FAQ

Do zucchini noodles taste like pasta?

Zucchini noodles don’t have a specific taste, except for a mild sweetness, and usually just take on the flavors of other ingredients in the recipe.

They don’t taste exactly like pasta but mimic the experience of eating real spaghetti very well.

How do you cook zucchini noodles so they don’t get soggy?

To avoid noodles with too much moisture, you always have an option to serve them raw. You can simply dry them with paper towels to remove excess water.

But if your zoodles require cooking, the simplest way to keep them al dente is to NOT overcook them. A couple of minutes over medium-high heat should be enough!

Another good option is to avoid cooking zoodles in the sauce. Cook them separately and then mix, just like in this recipe.

And serve them right away!

Are zucchini noodles healthier than pasta?

Zucchini noodles are a gluten-free and more nutritionally-dense alternative to pasta. Compared to pasta, they contain:

  • fewer calories – one cup of sliced zucchini has about 19kcal while one cup of whole-wheat spaghetti has 174 kcal. You can eat large portions of zoodles with no guilt!
  • fewer carbs – 3.5g per cup vs 35g per cup.
  • no gluten – no wheat, flour or grains.
  • more vitamins and minerals – vitamin A, vitamin C, B vitamins, potassium.
  • a good amount of dietary fiber.

But traditional pasta is higher in protein than zucchini so you’d have to look for other protein sources in your zucchini noodles recipes.

And if protein is what you’re looking for, you can check out our weekly high protein meal plans!

Are zucchini noodles carbs?

No, zoodles aren’t carbs. They’re actually low on carbs and keto-friendly. For instance, one cup of sliced zucchini contains just 3.5g of carbs.

Compared to one cup of whole-wheat spaghetti containing 35g of carbs, zucchini noodles make a great pasta substitute for carb lovers.

How did you like these vegetarian and vegan zoodle recipes? Share your thoughts in the comments 😊

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61 comments
  1. Dying to try. Looks amazing

  2. wow beautiful! so cute and great pics.

  3. I’m ashamed to say that I’ve never had zoodles with Creamy avocado dressing! This recipe looks great though so hopefully that will change! Thanks for posting it, Hauke!

    1. There’s always time for change, Bella! 😀

  4. OMG!!! How great and these recipes look?? FANTASTIC. So nourishing and healthy.