Sautéed Zucchini Noodles
A quick and healthy low-carb alternative to pasta. Fresh zucchini is spiralized and lightly sautéed with garlic and herbs for a tender-crisp side dish that's ready in minutes. Perfect for pairing with shrimp scampi or your favorite sauce.
For 4 servings
Prepare the zucchini noodles.
- Wash and trim the ends of the zucchini.
- Using a spiralizer, create noodles from the zucchini.
- Place the noodles in a colander, sprinkle lightly with salt, and let sit for 10-15 minutes to draw out excess water.
- Gently pat the zucchini noodles completely dry with paper towels.
TIPPatting the zucchini dry is the most important step to prevent a watery dish.Sauté the aromatics.
- Heat the olive oil in a large skillet or pan over medium heat.
- Add the minced garlic and red pepper flakes, if using.
- Cook until fragrant, stirring constantly for about 30-60 seconds.
TIPWatch the garlic carefully to ensure it doesn't burn, which will make it taste bitter.Cook the zucchini noodles.
Add the dried zucchini noodles to the skillet. Use tongs to gently toss them in the garlic oil. Sauté for just 2-3 minutes until they are tender but still have a slight crispness.
TIPDo not overcook the zoodles, as they will become mushy and release more water.Season and serve immediately.
Remove the skillet from the heat. Season with a pinch of black pepper and garnish with fresh chopped parsley. Serve immediately as a side.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcrowd the pan. If needed, cook the zucchini noodles in two batches to ensure they sauté properly rather than steam.
- 2A julienne peeler or a mandoline with a julienne blade can be used to create noodle-like strands if you don't own a spiralizer.
- 3For extra flavor, squeeze a little fresh lemon juice over the noodles just before serving.
- 4Zucchini noodles are best eaten right away, as they don't store well after being cooked.
Adapt it for your goals.
Healthy
This recipe is already very healthy. To add more nutrients, toss in a handful of baby spinach at the end of cooking until it just wilts.
high proteinHigh protein
For a flavor and protein boost, toss with 1/4 cup of grated Parmesan cheese and a tablespoon of toasted pine nuts just before serving.
veganVegan
This recipe is naturally vegan and dairy-free. It's a great base for any plant-based sauce.
quickQuick
To make this dish even faster, use pre-spiralized zucchini noodles, which are available in the produce section of many grocery stores.
Why this is on our healthy list.
Excellent for Low-Carb Diets
Zucchini noodles are a fantastic pasta alternative for anyone following a low-carb, keto, or gluten-free diet.
Rich in Vitamins and Minerals
Zucchini is a good source of Vitamin C, Vitamin A, and potassium, which support immune function, vision, and heart health.
High in Water Content
With a composition of over 90% water, zucchini is very hydrating and helps you meet your daily fluid intake needs.
Promotes Healthy Digestion
The dietary fiber found in zucchini aids in digestion and helps maintain a healthy gut.
Frequently asked questions
This light version contains approximately 70-80 calories per 2-cup serving, making it an excellent low-calorie substitute for traditional pasta.