Zucchini noodles
Zucchini cut into long strands and warmed in garlic oil, in place of pasta. Serves 2.
- Hands-on
- 12 min
- Total time
17 min, show breakdown
- Prep 8 min
- Cook 4 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 4
- Cost/serving
- $1.25
Per serving
- Calories
- 116
- Protein
- 4.3 g
- Fiber
- 2.1 g
- Net carbs
- 4.9 g
- Fat
- 8.7 g
High in (% Daily Value per serving): Vitamin C 40%, Vitamin B6 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 2 medium zucchini (400 g)
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
2 tbsp parmesan, grated (10 g), grated
Same amount as: 30 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. More than 3 zucchini crowd the pan and go watery. Cook in rounds.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (214 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 116 | ||
| Total fat | 8.7 g | 11% | |
| Saturated fat | 1.9 g | 10% | |
| Cholesterol | 3 mg | 1% | |
| Sodium | 252 mg | 11% | |
| Total carbohydrate | 7 g | 3% | |
| Dietary fiber | 2.1 g | 7% | |
| Total sugars | 5.1 g | ||
| Net carbs† | 4.9 g | ||
| Protein | 4.3 g | 9% | |
| Vitamin D | 0.03 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 0.87 mg | 5% | |
| Potassium | 535 mg | 11% | |
| Vitamin A | 30 mcg | 3% | |
| Vitamin C | 36 mg | 40% | |
| Vitamin E | 1.2 mg | 8% | |
| Vitamin K | 13 mcg | 11% | |
| Thiamin (B1) | 0.1 mg | 8% | |
| Riboflavin (B2) | 0.21 mg | 16% | |
| Niacin (B3) | 0.93 mg | 6% | |
| Vitamin B6 | 0.35 mg | 21% | |
| Folate | 48 mcg | 12% | |
| Vitamin B12 | 0.06 mcg | 2% | |
| Magnesium | 39 mg | 9% | |
| Zinc | 0.8 mg | 7% | |
| Selenium | 1.7 mcg | 3% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Cut the ends off the zucchini. Spiralize them into long strands. Cut any very long strands in half with scissors.
Done looks like: A loose pile of noodles about as thick as spaghetti. Lay the noodles on a clean towel for a few minutes while you slice the garlic thin.
Heat the oil in the pan on medium for 1 minute. Add the garlic and stir for 30 seconds.
Done looks like: Garlic smells strong and is starting to turn pale gold. Add the noodles. Toss with tongs or the spatula for 2–3 minutes.
Done looks like: Hot all the way through and bright green, still with a little bite. Turn off the heat. Add salt and pepper, then sprinkle the parmesan on top.
Equipment
Spiralizer or julienne peeler $8–30
What to look for
- A handheld julienne peeler is enough for one or two zucchini
- Countertop spiralizers with suction feet are faster for big batches
Skip: Electric spiralizers.
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Watery puddle in the pan and the bowl | Cooked too long, or salted too early. Zucchini is mostly water. | Cook only 2–3 minutes and salt at the end, right before serving. |
| Short, broken bits instead of strands | Zucchini pushed at an angle, or a soft, old zucchini. | Use firm zucchini and keep it centred and straight on the blade. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 12 min, total 17 min. | 116 kcal 4.3 g protein 2.1 g fiber 4.9 g net carbs 8.7 g fat |
| Vegan | No parmesan. Also vegetarian, dairy-free. Hands-on 12 min, total 17 min. | 96 kcal 2.5 g protein 2.1 g fiber 4.7 g net carbs 7.4 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.