15 Zucchini Noodle Recipes (2024)

FAQs

How do you cook zoodles so they're not 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.

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.

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.

Slice and salt zucchini in advance of cooking to draw out some of the vegetable's excess moisture (while also seasoning it more thoroughly). To do this, cut up a pound of zucchini and toss it with ½ teaspoon of table salt. Let it drain in a colander for about 30 minutes before patting it dry and cooking it.

Three medium zucchini equal approximately one pound of zucchini which equals about 4 cups grated zucchini; 2 cups of salted and squeezed zucchini; about 1 cup mashed zucchini; and 3 cups chunked zucchini.

When sliced, 1 medium zucchiniyielded about 1 to 1.25 cups and if grated, you end up with about 2/3 cup of tamped down zucchini. If you need 1 cup of cooked sliced zucchini, due to shrinkage while heated it will take about 3 medium zucchini, sliced, to hit the mark.

While the exact amount will vary, this rule of thumb can help you estimate how much to buy: 4 small or 3 medium zucchini = about 5 to 6 cups shredded zucchini.

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.

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!

While zucchini noodles do not taste exactly like pasta noodles, if you cook them properly (meaning until they are al dente, not mushy), they are surprisingly satisfying.

How do you know when zucchini noodles are done? ›

Heat a couple tablespoons of unsalted butter in a large skillet over medium high heat, then sauté some chopped garlic and crushed red pepper flakes until tender and fragrant. Add the zucchini noodles and a pinch of salt, then continue to cook until tender and softened, 3 to 4 minutes.

Refrigerator – Store your zoodles in the fridge in a covered container lined with paper towels. The zoodles will release moisture as they sit in the container in your fridge, and the paper towels will not only absorb the moisture, but it will make your zoodles last much longer as they won't become soggy.

Don't pre-salt your zucchini noodles.

Whatever you do, do not let your cut zucchini noodles sit in salt before cooking.

Salt your zucchini slices: Salt helps to draw water out of the zucchini! Once salted, let them sit for 15 minutes before blotting dry (and removing some of that salt) with a paper towel.

Place the noodles on a cookie sheet lined with paper towels. Sprinkle with salt. “Sweat” the noodles in the oven for 30 minutes until the paper towels have absorbed most of the moisture that the zucchini let.

Liberally sprinkle salt over the towel and place your cut vegetables on top, making sure to arrange them in an even, single layer. Sprinkle salt over top of the vegetables. Allow them to sit for at least 20 minutes, but up to 30-40 minutes if your vegetable pieces are thick.