One of the most difficult parts of going keto is cutting out carbs, such as pasta. There are so many delicious pasta dishes that you just can't eat anymore like this skillet spaghetti and lemon basil pasta. At least, that's how it might seem at first. These keto zucchini noodles ("zoodles") are a delicious way to swap out your pasta for something that's a little more low carb.
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Why Zucchini Pasta Works For Keto
Zucchini noodles are naturally keto-friendly with 2 to 3 grams net carbs and 1 gram fiber per cup (raw/without sauce), according to online calculators. They are simply noodles made from the zucchini vegetable, instead of wheat.
Substituting pasta doesn't mean substituting flavor and satisfaction; these spiralized noodles are delicious and fulfilling. They are creamy like my carb-filled favorites: tuna alfredo casserole and creamy burrito casserole but low in carbs like this breadcrumb free bison meatloaf.
If you don't want to serve this noodle dish on its own (although you can), I like to add these keto-friendly options on the side: scallops wrapped in bacon or bison ribeye steaks for something more hearty.
By the end of this, you will have all the know-how you'll need to make this delicious low carb recipe for yourself.
Ingredients
- olive oil - Just regular olive oil; there is no need for EVOO (extra virgin).
- onion - Yellow onions are the best option for low carb dishes.
- low-carb tomato sauce - Use tomato sauce with no added sugar.
- vegetable broth - You should also try to find broth with no added sugar for this keto recipe. You'd be surprised how many prepared broths contain sweetener.
- heavy cream - Heavy cream is high fat and low carb, making it great for the keto diet.
- bocconcini balls - Little balls of mozzarella cheese to add some vegetarian fat and protein.
- zucchinis - The zucchinis will be spiralized to give them the shape of noodles, also called courgette noodles. Small to medium zucchinis are ideal for their flavor, over-sized can be bitter. If you have any zucchinis left over, make these zucchini mock crab cakes.
*Check recipe card for full ingredients and amounts.
Recipe Tweaks
The simplicity of the ingredients makes this keto pasta recipe especially easy to customize.
- Spice: Add a little heat with a sprinkle of red pepper flakes in the sauce.
- Protein Boosters: Top with some funky aged Parmesan cheese for a little more salty, nutty complexity in the dish. You could also add meat such as diced chicken, salmon, keto meatballs or sausage.
- Added Veg: Throw in some butter-sautéed mushrooms.
- Sauce Options: Instead of a tomato sauce, try alfredo, garlic butter or simply olive oil and seasoning.
How to Cook Zucchini Noodles (Zoodles)
Step 1. Sauté onions. Sauté the onions with olive oil in a pot over medium-low heat.
Step 2. Finish the sauce. Add the tomato sauce, vegetable broth, heavy cream and paprika, salt and pepper. Mix well and cook for 5 minutes. Keep warm.
Step 3. Spiralize the noodles. Cut the ends off of the zucchini and then cut into long strips (like noodles) using a spiralizer or sharp knife. Discard the seedy core.
Step 4. Fry the zucchini pasta. Bring a pot or pan to medium heat. Heat the olive oil and add the garlic. Let it cook for 1 minute. Add the zucchini strips, salt, pepper and Italian herbs. Cook and stir for a couple of minutes.
Chef's Note: Cooking the noodles in a pan, separately from the sauce, results in the best texture--no soggy, limp noodles here.
Step 5. Combine. Combine the zucchini pasta with the tomato sauce.
Step 6. Serve. Serve the keto zucchini noodles with one (or more) bocconcini in each dish.
Make Ahead Tips
- The zoodles: Spiralize the zucchini ahead of time, up to 2 days, and store in the fridge in a paper-towel lined, airtight container.
- The sauce: The sauce can be made well ahead of time: up to 3 to 6 months if you freeze it and up to 3 to 5 days in the fridge. Thaw in the fridge and reheat in a pot over medium heat.
Keto Zucchini Noodles FAQs
Yes, they do have some carbs, although a fairly low amount. These zucchini noodles have approximately 17 grams of carbs per serving and that includes the sauce.
Zucchini is a food that you can eat on a keto diet and this is the main ingredient in zoodles, in place of regular pasta. However, it will depend on the rest of your daily intake of food.
There is no difference. The words zucchini and noodles are combined to make 'zoodles'.
You can easily store any leftovers in the fridge for 2-3 days.
Zucchini noodles freeze for even longer (up to 3 months for best quality), meaning you can have this delicious and nutritious meal prepped and ready for you at all times.
More Delicious Low Carb Recipes to Try
If you tried this Keto Zucchini Noodles (Zoodles) Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. And please share the recipe!
📋Recipe
Keto Zucchini Noodles (Zoodles)
Ingredients
For the Sauce
- 1 tablespoon olive oil
- ½ yellow onion - chopped
- 2 cups low-carb tomato sauce - no added sugar
- ½ cup vegetable broth
- ⅔ cup heavy cream
- 1 teaspoon paprika
- 4 bocconcini balls - or more if desired
- salt and pepper - to taste
For the Zucchini Noodles
- 1 tablespoon olive oil
- 2 garlic cloves - chopped
- 4 zucchinis - cleaned
- 2 teaspoons Italian seasoning
- salt and pepper - to taste
Instructions
- Heat a pot to medium-low heat. Add the olive oil and sauté the onions until soft (5-10 minutes).1 tablespoon olive oil, ½ yellow onion
- Add the tomato sauce, vegetable broth, heavy cream and paprika. Add salt and pepper, to taste. Mix well and cook for 5 minutes. Keep warm.2 cups low-carb tomato sauce, ½ cup vegetable broth, ⅔ cup heavy cream, 1 teaspoon paprika
- Cut the ends off of the zucchini and then cut into long strips (like noodles) using a spiralizer or sharp knife. Discard the seedy core.4 zucchinis
- Bring a pot to medium heat. Heat the olive oil and add the garlic. Let it cook for 1 minute. Add the zucchini strips and stir. Add salt, pepper and the Italian herbs. Cook for a couple of minutes.1 tablespoon olive oil, 2 garlic cloves, 2 teaspoons Italian seasoning
- Serve the zucchini noodles with the tomato sauce and top with one bocconcini in each dish.4 bocconcini balls
Equipment
Notes
- Fridge Storage: You can easily store both the sauce and the spiralized zucchinis in the fridge for 2-3 days.
- Freezer Storage: They freeze for even longer (up to 3 months for best quality), meaning you can have this delicious and nutritious meal prepped and ready for you at all times.
- Make Ahead Tips:
- The zoodles: Spiralize the zucchini ahead of time, up to 2 days, and store in the fridge in a paper-towel lined, airtight container.
- The sauce: The sauce can be made well ahead of time: up to 3 to 6 months if you freeze it and up to 3 to 5 days in the fridge. Thaw in the fridge and reheat in a pot over medium heat.
Nutrition
Nutrition information on In the Kitch is provided as a courtesy and is an estimate only. It may not include toppings and/or sauces.
Joss says
This is a delicious main dish option when you’re on the keto diet!