Zucchini Squash Noodles Recipe: Looking for a healthy, low-carb alternative to pasta that doesn’t taste like cardboard? You’re in the right place. Zucchini squash noodles—also known as “zoodles”—are an insanely easy, delicious way to enjoy a pasta-style dish without the carb crash. Whether you’re keto, gluten-free, or just trying to eat more veggies, this recipe will become your new favorite.
So, grab your spiralizer and let’s dive into this foolproof, step-by-step guide that takes you from fresh zucchini to a full plate of flavorful veggie noodles in no time!
What Are Zucchini Squash Noodles?
Zucchini squash noodles, or “zoodles,” are spiralized or thinly sliced zucchini and yellow squash that resemble spaghetti noodles. They’re made using a spiralizer, julienne peeler, or even a regular vegetable peeler. The beauty of these noodles lies in their simplicity and versatility. You can sauté them, eat them raw, or toss them into a stir fry or salad.
They’re not only a healthy alternative to pasta, but they also soak up sauces beautifully—making them ideal for everything from creamy Alfredo to zesty marinara. If you’re trying to sneak more vegetables into your meals (or your kids’ meals), zucchini noodles are a delicious disguise.
Think of them as your blank culinary canvas—low in calories, high in flavor, and incredibly satisfying.
Why You’ll Love This Recipe
There are a million reasons to fall in love with zucchini squash noodles, but here are the top ones:
- Fast & Easy: From prep to plate in under 30 minutes.
- Customizable: Use any sauce, protein, or seasoning.
- Low-Carb: Perfect for keto, diabetic, or gluten-free diets.
- Kid-Approved: It’s fun and looks like real pasta!
- Meal Prep Friendly: Store raw or cooked noodles for easy meals all week.
Plus, the texture is satisfyingly “noodle-like” without the heaviness of traditional pasta. Trust me, your gut will thank you later.
Health Benefits of Zucchini Squash Noodles
Zucchini and yellow squash are not only delicious but also come loaded with nutritional benefits:
Low in Carbs
Zoodles contain just 3-4 grams of carbs per cup, compared to nearly 45 grams in regular pasta. That’s a game-changer if you’re managing your carb intake.
Rich in Nutrients
Both zucchini and yellow squash are packed with vitamin C, potassium, magnesium, and antioxidants. These help reduce inflammation, support the immune system, and promote healthy digestion.
Perfect for Gluten-Free Diets
No wheat, no problem. These veggie noodles are 100% gluten-free, making them safe for people with celiac disease or gluten sensitivities.
So yes, they’re light, but they’re also a nutritional powerhouse.
Kitchen Tools You’ll Need
Before we jump into the recipe, make sure you’ve got the right tools on hand:
- Spiralizer (handheld or countertop)
- Sharp knife
- Cutting board
- Large skillet or sauté pan
- Paper towels
- Mixing bowls
- Tongs or spatula
Optional tools for extra convenience:
- Julienne peeler (if no spiralizer)
- Salad spinner (for drying noodles)
List of Ingredients You’ll Need
Here’s what you’ll need to make basic zucchini squash noodles. Feel free to mix it up with your favorite add-ins and toppings.
Basic Ingredients:
- 2 medium zucchini
- 2 medium yellow squash
- 1 tablespoon olive oil or avocado oil
- 2 cloves garlic, minced
- Salt and pepper to taste
Optional Add-Ons:
- ¼ teaspoon red pepper flakes (for heat)
- ½ cup cherry tomatoes (halved)
- ¼ cup grated Parmesan cheese
- Fresh basil or parsley for garnish
Simple, fresh, and nothing weird or hard to find. You probably have most of this already.
Choosing the Best Zucchini and Squash
When it comes to picking your veggies, size and freshness matter.
Tips for Selecting Produce:
- Look for firm, smooth-skinned zucchini and squash.
- Smaller zucchinis are usually more tender and less watery.
- Avoid ones that are soft, wrinkled, or have blemishes.
Fresh veggies equal better flavor, better texture, and a better final dish.
How to Spiralize Zucchini and Squash
There are a few ways to turn your veggies into noodles. Let’s go over your options.
Using a Spiralizer
- Cut off both ends of the zucchini and squash.
- Secure the veggie in the spiralizer and turn the handle.
- Catch the noodles in a large bowl as you go.
Using a Julienne Peeler
- Run the peeler down the length of the zucchini to create thin strips.
- Rotate as needed to avoid the seedy center.
Alternative Methods
- A box grater (use the long slits).
- A regular vegetable peeler (for wide, ribbon-style noodles).
- A knife (cut into thin matchstick strips, more time-consuming).
No matter which method you use, aim for consistent noodle sizes so they cook evenly.
How to Prevent Watery Noodles
Let’s talk about the #1 complaint with zoodles: too much water.
Salt and Sweat Method
- Place noodles in a colander.
- Sprinkle with ½ tsp salt and toss to coat.
- Let sit for 15-20 minutes, then pat dry with paper towels.
Pan Drying Technique
- After sweating, sauté noodles in a dry pan (no oil) for 2-3 minutes.
- Stir frequently to release moisture.
- Then proceed with cooking using oil or sauce.
This helps maintain a firm, pasta-like texture instead of a soggy mess.
Step-by-Step Guide to Cooking Zucchini Squash Noodles
Here’s the full, step-by-step breakdown of how to turn raw zucchini and squash into a delicious meal.
Step 1: Wash and Prep the Vegetables
Rinse the zucchini and squash under cool running water. Trim off both ends with a sharp knife and pat dry.
Step 2: Spiralize the Zucchini and Squash
Use your spiralizer or preferred tool to turn the veggies into long noodles. Place them in a large bowl and set aside.
Step 3: Sweat the Noodles
Salt the noodles and let them sit in a colander for 15-20 minutes. This draws out excess water. Pat dry thoroughly with a clean kitchen towel.
Step 4: Cook the Noodles
Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add minced garlic and sauté for 30 seconds. Toss in the zoodles and cook for 3–5 minutes, stirring occasionally.
Don’t overcook! You want them tender but still with a bite, like al dente pasta.
Step 5: Add Your Favorite Sauce or Toppings
Once cooked, turn off the heat and add your desired sauce or toppings. Toss everything together and serve immediately.
Best Sauces for Zucchini Squash Noodles
Now that your noodles are perfectly cooked, let’s talk flavor. One of the best things about zucchini squash noodles is how well they soak up sauces. Whether you’re going classic Italian or taking a trip to Asia with your flavor profile, zoodles have your back.
Garlic Butter Parmesan Sauce
- Melt 2 tablespoons of butter in a pan.
- Add minced garlic and cook until fragrant.
- Toss in cooked zoodles and finish with freshly grated Parmesan and black pepper.
It’s rich, garlicky, and utterly addictive.
Pesto Sauce
- Use store-bought or homemade basil pesto.
- Warm it slightly in a pan and toss it with the noodles.
- Add cherry tomatoes and pine nuts for extra texture.
This is a fresh, herby option that screams summer.
Tomato Basil Sauce
- Simmer marinara sauce with chopped fresh basil and a pinch of red pepper flakes.
- Toss with your noodles and garnish with shredded mozzarella or fresh basil.
Simple, comforting, and perfect for Italian night.
Asian Stir Fry Sauce
- Mix soy sauce, sesame oil, ginger, and garlic.
- Sauté your noodles with this blend and top with sesame seeds and green onions.
Want a bit of heat? Add sriracha or chili flakes!
Whether you like things spicy, cheesy, or herbaceous, there’s a sauce out there that will elevate your zoodles to next-level delicious.
Top Protein Pairings for a Complete Meal
Zucchini squash noodles on their own make a fantastic side, but pair them with protein and you’ve got a complete, satisfying meal that’s still light and healthy.
Grilled Chicken
Marinate some chicken breasts with lemon, garlic, and herbs. Grill and slice thinly over your zoodles for a lean, protein-rich meal.
Shrimp or Prawns
Shrimp cook in minutes and pair beautifully with garlic butter or pesto zoodles. Sauté in olive oil with a little paprika and lemon juice.
Tofu or Tempeh
For a vegetarian or vegan option, pan-fry tofu cubes or tempeh until crispy. Toss them with Asian-style zoodles for a hearty, plant-based dish.
Ground Turkey or Beef
Cook with onions and Italian seasoning, then stir into tomato basil zoodles for a healthy take on spaghetti Bolognese.
Protein isn’t just a sidekick here—it takes your zucchini noodle dish from snack to satisfying main course.
How to Store Leftover Zucchini Squash Noodles
Got leftovers? Here’s how to keep them fresh without turning into mush:
Storage Tips:
- Raw zoodles: Store in an airtight container lined with paper towels. They’ll keep in the fridge for up to 4 days.
- Cooked zoodles: Store in a separate container for up to 2 days. Add fresh sauce when reheating.
Reheating Tips:
- Use a skillet on medium heat.
- Avoid the microwave—it makes them soggy.
- Don’t overcook again, just heat through for 1–2 minutes.
Avoid freezing them raw—zoodles become watery and limp after defrosting.
Common Mistakes to Avoid
Even though this recipe is easy, a few common pitfalls can make or break your zoodle experience:
- Overcooking the noodles
They’ll go from crisp to mushy fast. Always cook just until tender. - Skipping the sweating step
Water-logged noodles will ruin your sauce and texture. Sweat and pat dry every time. - Using huge zucchinis
Larger zucchini tends to be seedier and more watery. Go with small-to-medium size. - Drowning them in sauce
Zoodles don’t need a heavy pour. A little goes a long way. - Storing with sauce
If you’re meal-prepping, keep your noodles and sauce separate until ready to eat.
Stick to these tips and you’ll never have a soggy zoodle disaster.
Tips for Meal Prepping Zucchini Squash Noodles
Trying to get ahead for the week? Zoodles are a fantastic addition to your meal prep routine.
Meal Prep Tips:
- Spiralize in advance and store raw in containers with a paper towel.
- Don’t salt or cook until you’re ready to eat.
- Prep your sauces and proteins ahead of time, too.
- Pack components separately to avoid soggy noodles.
Then, when you’re ready to eat, just cook your noodles and assemble your bowl—it’s like veggie fast food in your kitchen.
Creative Variations to Try
You can keep things exciting by mixing up your zoodle game with these creative ideas:
1. Zoodle Alfredo Bake
Toss noodles in light Alfredo sauce, top with cheese, and bake for a low-carb casserole.
2. Thai Peanut Zoodles
Toss with a creamy peanut sauce, chopped peanuts, shredded carrots, and cilantro.
3. Zoodle Pad Thai
Add scrambled eggs, bean sprouts, crushed peanuts, and a tangy tamarind-lime sauce.
4. Greek Style Zoodles
Mix with olives, cherry tomatoes, feta cheese, and a lemon-herb vinaigrette.
5. Zoodle Ramen Bowl
Use lightly cooked zoodles in a flavorful broth with mushrooms, bok choy, and a soft-boiled egg.
These variations keep your meals interesting and flavorful—without adding unnecessary carbs.
Zucchini Squash Noodles for Kids
Struggling to get your little ones to eat veggies? Zoodles can help!
Why Kids Love Them:
- Fun shape and texture
- Easy to twirl like pasta
- Can be topped with cheese or tomato sauce
Try mixing zoodles with a small portion of regular spaghetti at first to get them used to it. Let them help spiralize—it turns dinner into a fun activity!
You can even rename them “magic noodles” or “veggie spaghetti” to win them over.
FAQs about Zucchini Squash Noodles Recipe
1. Can I use only zucchini or only squash instead of both?
Absolutely! You can use just zucchini or just yellow squash depending on what you have. The flavor and texture are similar, and both work great in this recipe.
2. Do I need a spiralizer to make zoodles?
Not at all. While a spiralizer makes it easy, you can also use a julienne peeler, mandoline, or even a regular vegetable peeler.
3. Can I eat zucchini squash noodles raw?
Yes! Raw zoodles are crisp and refreshing—perfect for cold salads or meal prep bowls. Just skip the cooking and toss them with your dressing or sauce.
4. How do I keep zucchini noodles from getting soggy?
Sweat the noodles with salt, pat dry, and avoid overcooking. Also, keep the sauce amount moderate and store them separately if meal prepping.
5. Are zucchini noodles keto-friendly?
Yes, they’re very keto-friendly with only 3-4 grams of net carbs per cup. Just make sure your sauce and toppings also align with your macro goals.
Conclusion
Zucchini squash noodles aren’t just a health trend—they’re a delicious, versatile, and easy-to-make staple that belongs in every kitchen. Whether you’re trying to cut carbs, sneak more veggies into your diet, or just want to try something new, this recipe delivers on all fronts.
From prepping the perfect noodle to cooking them just right and pairing with your favorite toppings, you’ve now got everything you need to become a zoodle pro. And the best part? You won’t feel the least bit deprived—just satisfied, energized, and maybe even a little impressed with yourself.
So go ahead—spiralize away and turn your next meal into a fresh, flavorful, veggie-packed masterpiece.
