The Zucchini Pasta, often called zoodles, is a light, wholesome twist on traditional pasta that’s both delicious and refreshing. Spiralized zucchini replaces regular noodles, creating a tender, slightly crisp base that pairs beautifully with a variety of sauces. This version features sautéed garlic, cherry tomatoes, olive oil, and a sprinkle of Parmesan for a dish that’s simple yet full of flavor. It’s low-carb, gluten-free, and packed with nutrients — perfect for anyone looking for a quick, healthy meal that still satisfies those pasta cravings.
2. Ingredients
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3 medium zucchini, spiralized into noodles
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2 tablespoons olive oil
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3 cloves garlic, minced
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1 cup cherry tomatoes, halved
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¼ teaspoon red pepper flakes (optional)
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Salt and black pepper, to taste
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¼ cup grated Parmesan cheese (optional or use vegan substitute)
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2 tablespoons fresh basil, chopped
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1 teaspoon lemon juice (optional, for brightness)
Optional Add-Ins:
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½ cup cooked shrimp, chicken, or tofu for added protein
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1 tablespoon pesto for extra flavor
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A handful of spinach or kale for more greens
3. Instructions
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Prepare the zucchini noodles:
Wash and spiralize the zucchini using a spiralizer or julienne peeler. Place the zoodles on paper towels, sprinkle lightly with salt, and let them sit for 10 minutes to draw out excess water. Pat dry before cooking. -
Sauté the aromatics:
Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes. Cook for 30 seconds to 1 minute until fragrant but not browned. -
Add the tomatoes:
Stir in the cherry tomatoes and cook for 3–4 minutes, until they begin to soften and release their juices. -
Add the zucchini noodles:
Toss in the zucchini noodles and cook for 2–3 minutes, stirring gently until just tender. Avoid overcooking — you want them soft but still slightly crisp. -
Season and finish:
Add salt, black pepper, and lemon juice. Toss everything together, then remove from heat. -
Add cheese and herbs:
Sprinkle Parmesan and chopped basil over the top. Toss gently to coat. -
Serve:
Plate the zucchini pasta immediately and garnish with extra cheese or basil if desired.
4. Preparation & Cooking Time
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Prep time: 10 minutes
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Cooking time: 10 minutes
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Total time: 20 minutes
5. Serving
Serves 2–3 people
6. Nutrition (per serving)
Calories: 180 kcal
Protein: 6 g
Fat: 12 g
Carbohydrates: 12 g
Fiber: 3 g
Sugar: 7 g
7. Tips
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Don’t overcook the zoodles: They release water quickly, so sauté briefly to avoid a watery dish.
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Drain well: Let the zucchini rest on paper towels after salting to remove moisture before cooking.
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Add sauce carefully: Light sauces like olive oil, garlic butter, or pesto work best. Heavy sauces can make the zoodles soggy.
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Boost flavor: A sprinkle of crushed nuts, nutritional yeast, or chili flakes adds extra texture and taste.
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Serve fresh: Zucchini pasta is best enjoyed immediately after cooking.
8. Final Thought
The Zucchini Pasta is a light, flavorful alternative to traditional pasta that doesn’t sacrifice taste or satisfaction. With its tender noodles, bursts of juicy tomato, and fragrant garlic and basil, this dish offers all the comfort of a classic Italian meal — just with a fresh, garden twist. Quick to prepare and endlessly adaptable, it’s a meal that feels both indulgent and wholesome, perfect for any night of the week.
