4 net carbs

How to make zucchini noodles “zoodles”

Zucchini noodles, or “zoodles,” are a quick and healthy low-carb pasta alternative perfect for adding more vegetables to your meals. This recipe provides easy steps for making them with or without a spiralizer.

This recipe may contain affiliate links. Please read our disclaimer.

How to make zucchini noodles “zoodles”

Close-up side view of seasoning cooked zucchini noodles with salt and black pepper.

How to make zucchini noodles “zoodles”

Total Diabetes Wellness
Zucchini noodles, or "zoodles," are a great low-carb alternative to traditional pasta, perfect for anyone looking for a healthy, light meal. This simple and quick recipe will show you how to turn fresh zucchini into noodles with just a few steps. Whether you're following a specific diet or simply want to add more vegetables to your meals, zoodles are a versatile and nutritious choice. We'll guide you through the process of making zucchini noodles using a spiralizer and provide tips on alternate cooking methods and ways to create zoodles without a spiralizer.
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Tutorials, Veggies and Sides
Cuisine American
Servings 4 servings
Net Carbs 4 g
*Net carbs are per serving


  • tablespoons olive oil
  • 4 medium zucchini
  • salt and black pepper, to taste


  • Cut both ends off the zucchini and put it on your spiralizer. Turn the zucchini (or spiralizer handle, depending on your spiralizer) to create zucchini noodles. Repeat for the remaining zucchini.
    Close-up side view of using a spiralizer to make zucchini noodles.
  • In a large skillet, heat the oil on medium heat. Once the oil is hot, add the zucchini noodles and saute them for one minute. *The noodles should just be warmed through. Be careful not to overcook them, or they’ll become soggy.
    Top view of sautéing zucchini noodles in a skillet to make zoodles.
  • Remove noodles from heat and season with salt and pepper to taste. Enjoy!
    Close-up side view of seasoning cooked zucchini noodles with salt and black pepper.


Keywords keto noodles, keto zoodles, low-carb noodles, low-carb zoodles, vegetable noodles
Tried this recipe?Let us know how it was!
©Total Diabetes Wellness. Photographs, videos and content are copyrighted. Sharing our recipes with a link and photo is encouraged and appreciated. Do not screenshot or copy/paste full recipes to any website or social media.

Save your private notes - member-exclusive feature!


Member's login to access this feature.


Not a member? Learn more about our membership options and all our membership features.


Photos of how to make zucchini noodles “zoodles”



There are many different types of spiralizers available; you can use whichever type you already have in your kitchen. If you don’t already have a spiralizer, we highly recommend this spiralizer. This spiralizer is one of our favorites. It works well on a variety of different vegetables (zucchini, squash, carrots, etc.), and it is compact, so it won’t take up a ton of space in your cabinets.

If you prefer a more “traditional” spiralizer with a crank handle, we recommend this brand. If you have a KitchenAid mixer, this spiralizer attachment also works very well.

Frequently Asked Questions

Are zucchini noodles Keto?

Yes! Zucchini noodles are a good option if you’re following a Keto diet. One serving of zucchini noodles, which is roughly one medium zucchini, has 4 grams of net carbs. This is a great option compared to traditional pasta, which contains around 40 net carbs.

Is this recipe gluten-free?

Yes, our zucchini noodle recipe is naturally gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: You can prepare zucchini noodles in advance by spiralizing the zucchini and storing the raw noodles in an airtight container in the refrigerator for up to 2 days.
  • Storing leftovers: Cooked zoodles can be stored in an airtight container in the refrigerator for up to 3 days. Drain any excess liquid before storing to prevent sogginess.
  • Freezing instructions: It’s best to freeze raw zoodles. After spiralizing, pat them dry and place them in a single layer on a baking sheet. Freeze for a few hours, then transfer to a freezer-safe bag. They can be stored for up to 3 months.
  • To reheat: Reheat zoodles by sautéing them in a skillet over medium heat for 1-2 minutes, or until just warmed through. Avoid microwaving, as it can make them mushy.

Additional Details

Zucchini noodles, or “zoodles,” are a healthy, low-carb alternative to traditional pasta. They are perfect for those looking to cut down on carbs and those with diabetes.

Zoodles became popular with the rise of low-carb and gluten-free diets. As more people looked for alternatives to wheat-based pasta, spiralized vegetables became a creative solution. Zoodles are great because zucchini’s mild flavor goes well with many sauces and toppings, making them a versatile substitute. The trend of spiralizing vegetables started in the early 2010s and has since become a common practice in many kitchens.

Details about ingredients

The main ingredient for zoodles is zucchini. This summer squash is low in calories and carbohydrates but high in vitamins and minerals. Zucchini is a great source of vitamin C, vitamin A, potassium, and fiber, making it a nutritious choice for any meal. Olive oil, used for cooking, adds healthy monounsaturated fats, which are good for heart health. Seasoning with salt and black pepper brings out the natural flavors without adding many calories or carbs.

Variations in preparation

While a spiralizer is a popular tool for making zoodles, there are alternative methods:

  1. Mandoline: Some mandolines have a julienne blade, which allows you to create thin, noodle-like strips from zucchini.
  2. Vegetable Peeler: A vegetable peeler can make wide, fettuccine-style noodles by peeling the zucchini into long strips.
  3. Knife: For a more rustic look, a sharp knife can be used to slice the zucchini into thin, noodle-like pieces.

Each method has its own texture and appearance, so you can choose the one that best suits your preference or the tools you have available.

Alternate ways to cook zoodles

Zoodles can be prepared in several ways, each offering a different texture and flavor profile:

  1. Sautéing: As in the recipe provided, sautéing zoodles in a skillet with a small amount of olive oil is quick and helps maintain their slight crunch.
  2. Blanching: Briefly boil the zoodles in salted water, then shock them in ice water, which keeps them crisp and enhances their color.
  3. Microwaving: Placing zoodles in a microwave-safe dish and microwaving for 1-2 minutes is a fast and easy method.
  4. Baking: Spreading zoodles on a baking sheet and baking at 350°F for 5-7 minutes can dry them out slightly, which helps prevent sogginess.

Serving pairings

Zucchini noodles can be paired with many different sauces and toppings, making them very versatile:

  • Tomato-based sauces: Marinara or bolognese sauce works well with zoodles, providing a classic pasta without the carbs.
  • Pesto: A basil pesto sauce offers a fresh, vibrant flavor that complements the mild taste of zucchini.
  • Alfredo: For a richer option, a low-carb Alfredo sauce can create a rich and creamy dish.
  • Protein toppings: Grilled chicken, shrimp, or tofu can transform zoodles into a complete, satisfying meal.

Benefits for people with diabetes

Zucchini noodles are particularly beneficial for individuals with diabetes for several reasons:

  • Low glycemic index: Zucchini has a low glycemic index, which means it has a minimal impact on blood sugar levels.
  • High fiber content: The fiber in zucchini helps slow the absorption of sugars, which is beneficial for blood sugar control.
  • Nutrient density: Zucchini is packed with essential vitamins and minerals without adding excessive calories or carbohydrates.
  • Weight management: Zucchini’s low-calorie nature makes it an excellent choice for weight management.

Tips for making perfect zoodles

  • Choose the right zucchini: Opt for medium-sized zucchini, as larger ones can be more watery and have more seeds.
  • Avoid overcooking: Overcooking can make zoodles mushy. They should be warmed through but still have a slight crunch.
  • Salt after cooking: Salting zucchini before cooking can draw out water and make the noodles soggy. Season after cooking for the best texture.
  • Dry before cooking: If your zoodles seem watery, pat them dry with a paper towel to reduce moisture content.

Zucchini noodles are a tasty, low-carb alternative to traditional pasta. They provide many health benefits, especially for people with diabetes. There are several ways to make and cook zoodles, making them a versatile addition to any meal. By using the tips and variations provided, you can enjoy many nutritious and satisfying dishes. Zoodles are an excellent choice whether you want to reduce your carbohydrate intake or add more vegetables to your diet.

You might also like

Top view of a bowl of cauliflower rice in a black bowl.

Cauliflower rice

Discover the simplicity of cauliflower rice—a nutritious, low-carb alternative to traditional rice, perfect...

Read More
Low-carb zucchini noodles in a white bowl with zucchini and olive oil in the background.

Leave a Comment

Recipe Rating