25 Healthy Zoodle (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.

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.

A look into essential Vitamins & Minerals, shows that Zucchini Pasta outdoes Spaghetti Squash on every one, except for Niacin, Pantothenic Acid, Calcium and Selenium. Information found from SELF's Nutrition Data calculator.

Generally speaking, one medium zucchini (5- to 6- oz.) will yield about a cup and a half of zoodles.

Add zucchini noodles. Toss with tongs and let the zucchini cook for just a minute or two. Remove from heat and add to sauce or add some salt and eat as is. Note: Don't salt the zucchini before you saute it; the noodles will release more water and they'll end up limp.

You can embrace zucchini's plump nature by cooking it for longer and letting it turn soft and silky.

Zucchini noodles can be made into different shapes, much like regular pasta. The most common way to make zoodles is to run the zucchini through a spiralizer, which makes a spaghetti-sized zoodle. It is best to use a medium zucchini for spiralized zucchini noodles.

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. Seems like a no-brainer, right? It is if you're using the right ingredients and the right sauce.

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!

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.

Which squash is the healthiest? ›

Butternut Squash: is packed with vitamin C and beta carotene, both of which act as antioxidants in the body and protect the cells from damage. Spaghetti Squash: also makes an excellent alternative to pasta due to its spaghetti-like strands.

Spaghetti squash is a low-carb pasta substitute

Spaghetti squash has lots of fiber, making it among the best veggies for people with diabetes. This large amount of fiber causes a slow release of sugars into your body after you eat, which lowers your overall blood sugar.

You need 2 cups of grated zucchini for the recipe, so you will need about 3 small zucchini, 2 medium zucchini, or 1 large zucchini.

Zucchini is fat free, cholesterol free, low in sodium, rich in manganese and vitamin C and has more potassium than a banana. One pound of zucchini equals about 4 cups grated zucchini; 2 cups of salted and squeezed zucchini; about 1 cup mashed zucchini; and 3 cups chunked zucchini.

Arrange the zucchini pieces into a single layer on a baking sheet lined with parchment paper. (It will stick to the pan if you don't line it first!) Freeze the zucchini for about 1 hour, until it's firm to the touch, then transfer it to an airtight container to preserve the flavor as you store it.

This, the outlet asserts, is due to zucchini's high water content: If it cooks too slowly, it will release its moisture before it sears, becoming soggy and sodden. Over high heat, on the other hand, zucchini becomes caramelized on the outside but retains a meaty, firm texture within.

Sprinkle the grated zucchini with salt, only to season them, not more. Put them to drain in a colander with a dish underneath. Leave for 1 hour, then, using your hands, squeeze out the excess liquid. Put the zucchini to one side.

While you can't go back in time and un-boil your pasta, you can sauté it in a bit of oil or butter. The dry heat in the pan will crisp up the edges of your soggy noodles, which will somewhat save the day.