Zucchini noodles, also known as zoodles, have become a popular lower-carb and gluten-free alternative to traditional pasta. But are they actually a healthy and tasty choice? Let’s take a closer look at the nutrition, benefits, and downsides of zucchini noodles.
What are zucchini noodles?
Zucchini noodles, or “zoodles,” are long strands or ribbons of zucchini that are made to resemble traditional pasta. They are usually created by spiralizing zucchini with a spiralizer tool or vegetable peeler. The noodles are slightly softer and more delicate than regular pasta noodles.
Nutrition facts
Here are the basic nutrition facts for 1 cup of raw spiralized zucchini noodles (113 grams):
| Calories | 35 |
|---|---|
| Fat | 0.5 g |
| Sodium | 10 mg |
| Potassium | 407 mg |
| Carbs | 8 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Protein | 2 g |
As you can see, zucchini is very low in calories, fat, carbs and sodium compared to regular pasta. It’s higher in potassium and provides a small amount of fiber and protein.
Vitamins and minerals
Zucchini noodles are high in some important vitamins and minerals:
– Vitamin C: 17% Daily Value
– Vitamin A: 5% DV
– Manganese: 5% DV
– Riboflavin: 5% DV
– Copper: 4% DV
Zucchini is especially high in vitamin C, an antioxidant that supports immune health and collagen production. It also provides small amounts of B-vitamins, potassium, magnesium and phosphorus.
Benefits of zucchini noodles
Here are some of the main benefits of substituting zucchini noodles in place of regular pasta:
Low carb
Zucchini noodles contain far fewer carbs than regular pasta. An average serving has around 8 grams of carbs, compared to 40–50 grams in pasta. This makes zoodles a good option for low-carb, keto and diabetic diets.
Low calorie
With only 35 calories per cup, zucchini noodles are an almost negligible source of calories compared to 200–300 calories in the same amount of cooked pasta. This can help with weight management.
High nutrient density
Zucchini noodles provide a good amount of vitamins, minerals and antioxidants like vitamin C, vitamin A and manganese for a low number of calories. They are more nutrient-dense than regular pasta.
High fiber
The 2 grams of fiber in zucchini noodles is actually a pretty good amount, especially compared to refined pasta which has very little. Fiber is important for digestive health, heart health and stabilizing blood sugar levels.
Gluten-free
The gluten-free nature of zucchini noodles makes them a good choice for anyone with celiac disease or gluten intolerance. Pasta is typically made from wheat and contains gluten.
Versatile
Like pasta, zucchini noodles can be paired with a variety of sauces, toppings and proteins. They can be served hot or cold, as a side dish or entree. This makes them a versatile low-carb swap.
Potential downsides
However, there are also some potential downsides to keep in mind:
High water content
With around 95% water content, zucchini noodles release a lot of liquid when cooked. This can result in soggy noodles if you don’t prepare them correctly by salting and draining excess liquid.
Can get mushy
If overcooked, zucchini noodles quickly get mushy and lose their pasta-like texture. This means they require less cooking time than regular noodles.
Short shelf life
Fresh zucchini noodles only last 3–5 days in the fridge, unlike dried pasta which can be stored for years. You either need to consume them quickly or freeze any extras.
Not as filling
Some people find that zucchini noodles are not as satiating or filling as regular pasta. This may be due to their lower carb and higher water content. Pairing them with proteins, fats and fiber can help.
May alter recipe
Substituting zoodles in some pasta recipes may slightly alter the flavor, texture, appearance and overall dish. Some tweaks may be needed in cooking times, added liquids, seasonings, etc.
Raw zucchini taste
If not cooked and seasoned properly, raw zucchini flavor may come through in the finished noodle dish. Proper cooking and seasoning helps reduce this taste.
Are zucchini noodles keto?
Zucchini noodles are generally considered keto-friendly because of their low carb content. Most keto diets aim for under 50 grams of net carbs per day. With only around 8 grams of carbs in a typical serving, zoodles can fit into a ketogenic diet.
However, the carbs can add up quickly if you eat large portions. Sticking to one cup of zucchini noodles per meal and avoiding high-carb sauces or toppings will help keep the carbs down.
Are zucchini noodles paleo?
The paleo diet avoids grains, legumes, dairy and processed foods. Since zucchini noodles only contain fresh zucchini, they align with paleo guidelines. In fact, zoodles are recommended as a good grain-free, lower-carb substitute for regular noodles on the paleo diet.
Do zucchini noodles have protein?
There is a small amount of protein in zucchini noodles – around 2 grams per cup. This is considerably less than wheat pasta, which provides 5-7 grams per serving.
While they don’t offer much protein on their own, zucchini noodles contain far fewer carbs than regular pasta. So you can add larger portions of higher protein foods like chicken, fish, tofu or beans to help boost the protein content of your meals.
Can you freeze zucchini noodles?
Yes, freezing is a great way to preserve fresh zucchini noodles to prevent spoilage and waste. Here are some tips:
– Blanch noodles in boiling water for 1 minute, then rinse in cold water to stop cooking. Let dry completely.
– Lay noodles flat in a single layer on a parchment-lined baking sheet and freeze until solid.
– Transfer to freezer bags or containers, removing as much air as possible.
– Frozen zoodles can be stored for 8-10 months at 0°F.
– Thaw overnight in the fridge before using. Use within 3-4 days.
– Best uses for thawed zucchini noodles include casseroles, soups, pasta salads and stir fries. The texture will become more mushy.
Freezing helps maintain the brightness of the noodles for a fresher look and flavor. Frozen zucchini noodles won’t be quite as crisp as fresh, but work well in most cooked dishes.
What is the best sauce for zucchini noodles?
Here are some delicious sauces and toppings that pair especially well with zucchini noodles:
– Pesto – Both homemade and store-bought work well. The basil and olive oil adds lots of flavor.
– Alfredo sauce – The richness complements the mild zucchini taste.
– Marinara or tomato-based sauces – The acidity helps tenderize the zoodles.
– Creamy cheeses – Ricotta, goat cheese, Parmesan, etc.
– Olive oil or nut-based sauces – Helps noodles avoid getting too mushy.
– Fresh herbs – Chopped basil, cilantro or parsley.
– Nuts and seeds – For crunch and protein. Try pine nuts, walnuts, sunflower seeds or pumpkin seeds.
– Grilled, sauteed or roasted veggies – Like eggplant, mushrooms, peppers, onions, etc.
– Lean proteins – Chicken, shrimp, tuna, turkey and beans.
The best sauces complement the mild flavor of the zucchini while adding moisture, flavor and nutrition.
What to look for when buying zucchini for noodles
To get the best results from your zucchini noodles, keep these tips in mind when selecting zucchini:
– Look for smaller, thinner zucchinis, around 6-8 inches long. Larger zucchinis tend to be seedier and can result in mushier noodles.
– Opt for straight, uniform zucchinis instead of curved or irregular shapes, which don’t spiralize evenly.
– The skin should be very firm and free of blemishes, cuts or mushy spots.
– Avoid zucchinis that look shriveled or dried out on the ends.
– Choose organic zucchini whenever possible to reduce pesticide exposure when eating the skin.
– Store freshly bought zucchini noodles in a plastic bag in the fridge and use within 3-5 days for best quality.
Selecting the finest, freshest zucchini will ensure you end up with tender spirals that hold their shape and texture once cooked.
How to cook zucchini noodles to prevent mushiness
It’s easy for zucchini noodles to turn into a mushy mess if cooked incorrectly. Here are some tips to keep them al dente:
– Salt the noodles – Sprinkling with salt helps release excess moisture. Let sit for at least 15 minutes, then pat dry.
– Don’t overcrowd the pan – Cook them in batches if needed.
– Use a skillet instead of pot – The flat surface allows for better evaporation.
– Cook over medium-high heat – This prevents them from stewing in liquid.
– Cook for less time – Zoodles take 1-3 minutes to become tender.
– Keep tossing and moving noodles – This prevents sticking and overcooking.
– If reheating, use microwave or low heat to avoid mush.
Properly prepping and cooking the zucchini noodles is key to maintaining that ideal tender-but-firm pasta-like texture.
Zucchini Noodle Recipes
Here are 3 delicious and healthy zucchini noodle recipes to try:
1. Zucchini Noodle Bolognese
This vegetarian bolognese sauce paired with zucchini noodles is protein-packed, gluten-free and full of flavor. It makes a quick, healthy weeknight meal.
Ingredients:
- 2 medium zucchinis, spiralized into noodles
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 carrot, peeled and diced
- 2 garlic cloves, minced
- 1 (28-ounce) can crushed tomatoes
- 1⁄4 cup red wine (optional)
- 8 ounces vegetarian ground beef (or meat)
- 2 teaspoons Italian herb blend
- 1⁄4 teaspoon red pepper flakes (optional)
- 1⁄4 cup basil leaves, chopped
- 1⁄4 cup Parmesan cheese
Instructions:
- Salt zucchini noodles and let drain in a colander for 15 minutes. Pat dry with paper towels.
- In a skillet over medium heat, add olive oil, onions and carrots. Cook 5 minutes until tender.
- Add garlic and cook 30 seconds until fragrant.
- Add crushed tomatoes, red wine, vegetarian ground beef, Italian seasoning and red pepper flakes. Simmer 15 minutes.
- Add zucchini noodles and basil. Cook 2-3 minutes until warmed through but still firm.
- Top with Parmesan cheese.
2. Zucchini Noodle Chicken Alfredo
Zucchini noodles make a stellar gluten and carb-free base for a classic chicken alfredo. It’s a comforting, lighter alternative to heavy pasta.
Ingredients:
- 3 medium zucchinis, spiralized into noodles
- 2 tablespoons butter
- 2 garlic cloves, minced
- 2 cups heavy cream
- 1⁄4 cup Parmesan cheese
- 1 teaspoon Italian seasoning
- 1⁄4 teaspoon nutmeg
- Salt and pepper to taste
- 2 cups cooked chicken, chopped or shredded
- Chopped parsley for garnish
Instructions:
- Salt zucchini noodles and let drain for 15 minutes. Pat dry with paper towels.
- In a skillet over medium heat, melt butter. Add garlic and cook for 1 minute.
- Stir in heavy cream, parmesan, Italian seasoning and nutmeg. Cook for 5 minutes, stirring frequently, until thickened. Season with salt and pepper.
- Add zucchini noodles and chicken. Cook for 2-3 minutes until warmed through but noodles are still firm.
- Adjust seasoning as needed. Garnish with chopped parsley.
3. Shrimp Scampi Zucchini Noodles
Zucchini noodles keep this shrimp scampi light while still delivering loads of flavor. It’s low-carb but completely satisfying.
Ingredients:
- 3 medium zucchinis, spiralized into noodles
- 2 tablespoons olive oil
- 2 tablespoons butter
- 3 garlic cloves, minced
- 1 lb shrimp, peeled and deveined
- 1⁄4 teaspoon red pepper flakes
- Juice of 1 lemon
- 1⁄4 cup parsley, chopped
- 2 tablespoons Parmesan cheese
- Salt and pepper to taste
Instructions:
- Salt zucchini noodles and let drain for 15 minutes. Pat dry with paper towels.
- In a skillet over medium heat, add olive oil, butter and garlic. Cook for 1 minute.
- Add shrimp and red pepper flakes. Cook for 3 minutes, flipping halfway through, until pink.
- Remove shrimp from pan. Add zucchini noodles and cook for 2 minutes until slightly softened but still firm.
- Return shrimp to pan. Add lemon juice and parsley, tossing to coat noodles. Remove from heat.
- Sprinkle with Parmesan cheese. Season with salt and pepper.
Conclusion
Zucchini noodles are an excellent lower-carb, gluten-free and nutrient-rich alternative to regular pasta. With only about a third of the calories and carbs of wheat noodles, they can fit into a healthy diet and lifestyle.
Their mild flavor and pasta-like texture also make them very versatile. Zucchini noodles shine when paired with flavorful sauces and proteins. With the right preparation to avoid mushiness, they deliver a tender but still firm al dente bite.
Just keep portion sizes in check, as the carbs can add up if you overindulge. Overall, zucchini noodles are a smart swap for traditional pasta that provides a spectrum of benefits. When tossed with your favorite sauces and toppings, they can transform into both delicious and nutritious noodle dishes.