These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (2024)

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (1)

Pasta is a tried-and-true comfort food, but for people who are trying to minimize their carb intake, it's not always the healthiest choice. That's why it's great to have some equally delicious low-carb pasta alternatives in your wheelhouse. Enter: zucchini noodles, which are commonly made using a spiralizer or julienne peeler. Affectionately known as "zoodles," zucchini noodles add serious nutrition to many dishes, like phosphorus, vitamin C, and vitamin A. Plus, their subtle flavor means zoodles complement just about any seasoning, sauce, or spice. Discover (or deepen) your love of zoodles and lighten up your favorite pasta recipes with these delicious dishes.


Zucchini-Linguine Bolognese

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (3)

Two cups of zucchini noodles will save you around 314 calories and 68 grams of carbs compared to traditional pasta. Plus, when it's topped with this sweet, hearty sauce filled with veggies, ground meat, red wine, almond milk, and more, you won't even taste the difference.

Get the recipe for Zucchini-Linguine Bolognese »


Caprese Zoodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (4)

There's nothing like the fresh, crisp taste of a caprese salad. Bring those same beloved flavors over to your zucchini noodles using this recipe from Delish, which you can throw together in under 25 minutes for a refreshing and healthy lunch!

Get the recipe from Delish »


Zuddha Bowl

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (5)

The great thing about Buddha bowls is that they're pretty healthy in the first place. But if you really want to lighten up the carbs, just use zoodles as your base. You can power up your lunch even more by topping your Zhudda Bowl with your favorite healthy superfoods, like bell peppers, avocado, and baby spinach.

Get the recipe from Delish »

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Garlic Butter Meatballs with Zoodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (6)

Skip the spaghetti—these zoodles with garlic butter meatballs are all you need. Ground beef is swapped out for ground chicken, but you could also opt for ground turkey if desired. The zoodles are cooked in garlic and butter and topped with the meatballs and Parmesan for a hearty meal you can enjoy all week.

Get the recipe from Delish »


Chicken Alfredo Zoodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (7)

Why head to Olive Garden when you can make chicken Alfredo at home for much cheaper and a fraction of the calories? The zoodles make for a nutritious base, while a lightened-up Alfredo sauce ditches the heavy cream, butter, and cheese for chicken stock, 2% milk, and less cheese and butter. Pack up any leftovers for a delicious lunch the next day!

Get the recipe from Parsnips and Pastries »


Spinach Parmesan Zucchini Noodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (8)

Requiring only five ingredients, this zoodle recipe could not be simpler. The zoodles are cooked together with garlic, butter, and spinach for a healthy meal you can easily enjoy on hectic weeknights. This blogger also shares a pro tip: Don't overcook the zucchini noodles, otherwise, they can get soggy, and no one wants that. This recipe yields four servings, so you'll have enough to share with family and friends or stock up for the busy week ahead.

Get the recipe from Two Peas and Their Pod »

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Healthy Shrimp Scampi with Zoodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (9)

Usually, a tasty shrimp scampi translates to heaps and heaps of butter, but this blogger's recipe dials it down to make this meal much more balanced. Low-sodium chicken broth and unsalted butter also help keep the sodium levels much lower than you'd find in the classic dish. At 232 calories and only 10 grams of carbs per serving, this zoodle recipe proves zucchinis are basically magical.

Get the recipe from Well Plated »


Quinoa Pesto Zucchini Noodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (10)

Calling all pesto lovers: You and these zoodles are a match made in heaven. Drenched in a quinoa pesto sauce (using nutritional yeast instead of cheese), this dish isn't just tasty; it's also loaded with protein so you won't have to worry about getting hungry three hours later. To top it all off, this meal takes only five minutes to make!

Get the recipe from Simply Quinoa »


Zucchini Noodle Spaghetti Salad

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (11)

This recipe is 100 percent veggie and bursting with flavor. This blogger topped hers with a homemade dressing made from apple cider vinegar, olive oil, dijon mustard, maple syrup, and spices, but you can also use your own go-to dressing. Best served cold, this zesty zoodle spaghetti salad is the perfect side dish to a savory entree.

Get the recipe from Eating Bird Food »

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Zucchini Noodles with Poached Eggs and Tomatoes

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (12)

The poached egg takes this simple, 15-minute dish to the next level, mixing with the tomatoes and spices to create a creamy, flavorful sauce for the zucchini noodles, which are tossed in olive oil and kalamata olives. Serve warm and mix it all together to ensure maximum creaminess!

Get the recipe from Half Baked Harvest »


Pan-Seared Halibut with Lemony Zucchini Noodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (13)

Topped with pan-seared halibut, these lemony zucchini noodles with sweet tomatoes create a colorful dish that'll keep you full and satisfied. You could also swap out the halibut for your favorite seafood (salmon, shrimp, etc.) or use tofu. This decadent-looking meal will only take up 30 minutes of your time and each serving is less than 400 calories.

Get the recipe from Feasting at Home »


Zucchini Noodles with Avocado Sauce

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (14)

If you have 10 minutes and seven simple ingredients, you can make these zoodles, which are coated in a creamy avocado sauce made simply from water, lemon juice, pine nuts, basil, and avocado. This is a raw vegan recipe, meaning no cooking required and no animal products. It's strictly veggies and absolutely delicious.

Get the recipe from Simple Vegan Blog »

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Slow-Cooker Chicken Noodle Soup

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (15)

You've heard of chicken noodle soup, but how about chicken zoodle soup? This hassle-free dish will give you the same comfort (with less sodium and fewer carbs) on days when you're feeling under the weather or just need a hot soup. The best part is that you can use your slow cooker to prep this meal ahead of time. Plus, one serving is only 172 calories!

Get the recipe from A Sweet Pea Chef »


Spicy Sesame Zoodles with Crispy Tofu

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (16)

Lathered in a thick, spicy sesame peanut sauce and topped with crispy, pan-fried tofu, these zucchini noodles pack major flavor as well as protein. If you're meal prepping, keep the zoodles and tofu separate until ready to serve so the zoodles don't get watery. You can also enjoy this dish hot or cold!

Get the recipe from Pinch of Yum »


Vegetarian Pad Thai With Zoodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (17)

The next time you're craving Thai takeout, you'll swear off Seamless because you can whip up a full plate of this delicious pad Thai dish in just 25 minutes. This recipe calls for fish sauce, rice vinegar, honey, and chili garlic sauce for the tasty dressing, and zucchini, garlic, eggs, bean sprouts, carrots, edamame, green onions, peanuts, and fresh cilantro for the actual dish. But the beauty of this recipe is that you can swap veggies for ones you have on hand. We also love that this simple dish can be made in larger batches to enjoy the next day.

Get the recipe from Well Plated »

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Vegan Ramen Soup With Zucchini Noodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (18)

Sometimes a warm bowl of ramen is what you need to feel whole again. This comforting noodle dish gets a hearty dose of fiber with zoodles in place of white noodles. It also has spinach, mushrooms, and carrots for an extra boost of antioxidants and nutrients. Chopped green onions, garlic, and ginger infuse this soup with mouthwatering flavor. Plus, it's easy to prepare—just add everything to a pot and let it simmer.

Get the recipe from Jar of Lemons »


Mediterranean Chicken and Summer Squash Noodles With Fried Halloumi

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (19)

This satisfying salad has the perfect balance of protein, carbs, and fat—and we promise it doesn't disappoint fa. Grilled chicken comes to life with a garlic and paprika-infused marinade, while zucchini noodles are dressed in a green basil sauce made with roasted cashews and fresh oregano, basil, and chives. Fried halloumi cheese rounds out the dish with a creamy and chewy texture. Yum!

Get the recipe from Half Baked Harvest »


Pesto Salad with Zoodles, Pine Nuts and Prosciutto

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (20)

You can always count on pesto to liven up a meal. This dairy-free and gluten-free zoodle salad is topped with crispy prosciutto, arugula, pine nuts, and pesto. This blogger emphasizes the importance of removing excess water from the zucchini noodles before mixing them into the salad, as they naturally release a lot of moisture. You can store these leftovers for up to three days, but add in extra arugula before eating as the previous greens will have wilted a bit.

Get the recipe from Every Last Bite »

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Zucchini and Yellow Squash Noodles with Turkey Sausage Bolognese

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (21)

It can be hard to resist the richness of a warm spaghetti bolognese, but this recipe makes it way easier. This blogger swapped out the pork sausage for turkey and used two types of veggie noodles as the base: zucchini and yellow squash. Once you pour on the finalized bolognese sauce and give it a taste, you'll want to eat the entire batch!

Get the recipe from Flavor the Moments »


5-Minute Cheesy Zoodles

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (22)

You won't feel the slightest bit of guilt when you try these cheesy zucchini noodles, which serve perfectly as a light lunch, appetizer, or tasty side dish. It's also a sheet-pan meal—the zucchini is tossed with lemon juice and seasonings, topped with tomatoes and Parmesan, then baked in the oven. Not only is dinner ready in just five to 10 minutes, you also have a clean kitchen with just one or two dishes to wash!

Get the recipe from Dashing Dish »

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (23)

Alexis Jones

Assistant Editor

Alexis Jones is an assistant editor at Women's Health where she writes across several verticals on, including life, health, sex and love, relationships and fitness, while also contributing to the print magazine. She has a master’s degree in journalism from Syracuse University, lives in Brooklyn, and proudly detests avocados.

These Zoodle Recipes Make the Most Satisfying Low-Carb Meals (2024)


How many carbs are in 2 cups of zucchini noodles? ›

Compare two cups of pasta weighing in at 480 calories, 90 grams of carbs, and two grams of fiber with two cups of zucchini zoodles at 66 calories, twelve grams of carbs, and four grams of fiber.

Are zoodles good for weight loss? ›

If you are trying to eat low-carb, that is a huge difference! More fiber: Zucchini contains more grams of fiber per serving than regular pasta, which helps your digestive function, aids in weight loss, helps control blood sugar levels, lowers cholesterol, and more.

What pasta has lowest carbs? ›

"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free. Shirataki noodles and kelp noodles are also quite low in carbs and calories."

Are zucchini noodles high in carbs? ›

From the above comparison, you can tell that: Zucchini Pasta is lower in carbohydrates (3.361 g), in sodium (9 mg), in sugars (0.581 g), in total fat (0.084 g) and in calories (10 cals). Zucchini Pasta has more protein (1.371 g), more potassium (333 mg) and more dietary fiber (0.013 g).

Are zucchini noodles better than pasta? ›

Zucchini is low in fat, sugar, and calories, and high in vitamin C and fiber, making it a great substitute for traditional pasta noodles. Fiber helps to regulate bowels and maintain good digestive health, and vitamin C acts as an antioxidant to protect cells.

Can diabetics eat zucchini noodles? ›

It is possible for diabetics to enjoy their favorite feel-good foods like pasta (and fries) we simply have to get a little more creative. The foods you eat should taste great, make you happy, and keep your blood sugar stable. Zucchini “zoodles” definitely fit that bill!

How do you cook zoodles without getting soggy? ›

Tip 5: Don't over-cook your noodles

To avoid soggy and limp noodles, I recommend cooking for only 3-5 minutes (5 if you're cooking more than 1-2 spiralized zucchinis) and tossing frequently. You want a slightly al dente noodle.

Which noodles is best for weight loss? ›

The best noodle for weight loss and muscle gain is a high-protein, low-calorie soba noodle. This type of noodle is high in protein and fiber, while still providing plenty of nutrients to fuel your body. It's also low in calories and fat, which helps keep you full and helps you lose weight while building muscle.

Are zoodles worth it? ›

Zoodles or zucchini noodles have become a popular pasta substitute for those looking to reduce carbohydrates or calories, but the real benefit is the fun way to increase vegetables in your diet.

What rice has no carbs? ›

6 Keto-Friendly and Low Carb Rice Substitutes
  • Cauliflower Rice. 0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving. ...
  • Shirataki Rice. 0.6 grams net carbs and 0 grams protein per 50 grams cooked serving. ...
  • Mushroom Rice. ...
  • Lentils. ...
  • Wild Rice. ...
  • Quinoa.

What noodles have no carbs? ›

Because they are mostly made up of fiber, the net carbs in shirataki noodles is zero or close to it.

Are there any pasta without carbs? ›

Shirataki noodles are long, white noodles also known as konjac or miracle noodles. They're a popular, low-carb alternative to pasta because they're very filling yet have few calories. They're made from a type of fiber known as glucomannan, which comes from the konjac plant.

What can I have instead of spaghetti? ›

A quick look at the types of pasta alternatives we tasted
  • Quinoa noodles. Now Foods Organic Quinoa Spaghetti | Skip to review.
  • Hearts of palm noodles. Trader Joe's Hearts of Palm Pasta | Skip to review. ...
  • Chickpea noodles. ...
  • Brown rice noodles. ...
  • Brown rice and quinoa combo. ...
  • Vegetable based noodles. ...
  • Cassava noodles. ...
  • Lentil noodles.
Jun 30, 2023

Is spaghetti squash better than pasta? ›

Overall, if you're trying to reduce calories or carbs, spaghetti squash is the better choice. And it's richer in many nutrients, too, like B vitamins and vitamin C. Spaghetti squash is a nutritious, low carb alternative to pasta. It's also much lower in calories than pasta.

What is a good substitute for spaghetti squash? ›

Spaghetti squash can put a healthy, simple spin on your favorite dishes. Replace classic noodles with spaghetti squash using this easy technique. Other delicious and versatile substitutes include zucchini, carrots, sweet potatoes, jicama, parsnips and white potatoes.

How many carbs are in a cup of zucchini noodles? ›

Zucchini Noodles (1 cup, sliced) contains 3.5g total carbs, 2.4g net carbs, 0.4g fat, 1.4g protein, and 19 calories.

How many carbs does zucchini pasta have? ›

One small zucchini made into "zoodles" (zucchini noodles) has 20 calories and 4 grams of carbohydrate.

How many carbs are in a cup of cooked zucchini? ›

At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake.

How many cups is 2 spiralized zucchini? ›

A note on serving size. We recommend spiralizing just about 1 pound of zucchini per serving (for a large, lunch or dinner-sized meal) – that equates to about two medium sized zucchinis or 2 cups, cooked.


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