Ketogenic Recipes: Zucchini Spaghetti

Zucchini spaghetti, often referred to as “zoodles,” represents a fresh and health-conscious alternative to traditional pasta. Made by spiraling zucchini into thin strands, these vegetable noodles offer a unique exploration of flavors, textures, and nutritional benefits that align with a variety of dietary preferences, including gluten-free, low-carb, and vegetarian lifestyles.

Although the concept of using vegetables as a pasta substitute has roots in various global cuisines, the popularity of zucchini spaghetti has surged in recent years, thanks in part to growing health awareness and culinary innovation. This dish caters not only to those looking to reduce their carbohydrate intake but also to individuals seeking inventive ways to incorporate more vegetables into their meals. Zucchini itself, being a versatile and widely available summer squash, is celebrated for its mild flavor, which makes it an ideal canvas for a range of sauces and seasonings.

Zucchini Spaghetti Recipe

Zucchini Spaghetti

Zucchini spaghetti stands out as a low-calorie option, rich in vitamins A and C, potassium, and antioxidants, while being naturally low in carbs and sugars. This makes it a beneficial choice for managing weight, supporting heart health, and promoting overall well-being. The high fiber content in zucchini also aids in digestion and helps stabilize blood sugar levels.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine French

Servings 2 people

Calories 689 kcal

Equipment

• 1 skillet

Ingredients

  

• 2 Tbsp. Olive oil
• Salt
• 1/4 c. Basil
• 1/4 c. Chopped sun dried tomatoes
• 1 c. Pitted Kalamata olives
• 1/2 c. Avocado pesto
• 2 Avocados
• 4 Zucchini

Instructions

 

• For this recipe, bring out a spiralizer and then prepare the zucchini noodles in that manner. Place some oil into a skillet and cook up the zoodles for a few minutes to make soft.
• Now it is time to take the avocados and slice them. Add these in with the zucchini, as well as the tomatoes, before adding in the avocado pesto. Season with a bit of salt.
• Right before you are ready to serve, and once everything is nice and hot, top on some basil and enjoy!

Keyword Avocado pesto, Avocados, zucchini

Cooking Tips about Zucchini Spaghetti

• Choosing the Right Zucchini: Opt for medium-sized zucchini that are firm and have a vibrant green color. Smaller zucchini tend to be more flavorful and less watery than larger ones, which can sometimes have a bitter taste and too many seeds.
• Spiralizing Technique: Use a spiralizer to create uniform zucchini noodles. For the best texture, aim for thicker strands as they mimic the mouthfeel of traditional spaghetti. If you don’t have a spiralizer, a vegetable peeler can also work to create wider, pappardelle-style noodles.
• Removing Excess Moisture: After spiralizing, lay your zoodles out on paper towels or a clean kitchen towel. Lightly salt them to draw out moisture. After 10-15 minutes, gently press the zoodles with another layer of paper towels. This step is crucial for preventing your dish from becoming soggy.
• Brief Cooking: Zucchini noodles are best enjoyed with a bit of crunch. To cook, sauté them quickly in a hot pan with a little olive oil for about 1-2 minutes. Avoid overcooking as zoodles can turn mushy. Alternatively, you can eat them raw for even more crunch.
• Pairing with Sauces: Zucchini spaghetti pairs wonderfully with a variety of sauces. From a light garlic and oil dressing to robust tomato or creamy Alfredo sauce, choose your flavors according to the meal’s theme. Just ensure sauces are warm before mixing them with your zoodles to maintain the dish’s temperature.
• Incorporate Protein: For a well-rounded meal, top your zucchini spaghetti with grilled chicken, sautéed shrimp, or baked tofu. These protein sources complement the lightness of the zoodles while providing sustenance.
• Seasoning: Don’t skimp on seasoning—fresh herbs, cracked black pepper, and grated Parmesan or nutritional yeast for a vegan option can significantly elevate the flavor profile of your dish.
• Serving Suggestions: Serve zucchini spaghetti as a main dish or a side. It’s an excellent base for a variety of toppings besides traditional pasta sauces, like fresh vegetables, nuts, and cheese.
• Storage Tips: If you have leftover raw zoodles, store them in an airtight container lined with paper towels. They can last for 1-2 days in the fridge. Avoid freezing as it can drastically affect their texture.

Serving suggestions about Zucchini Spaghetti

• Lean Protein Toppings: Enhance your Zucchini Spaghetti with lean proteins such as grilled chicken breast, sautéed shrimp, or pan-seared tofu for a satisfying, nutritious meal. These protein options not only add substance but also make the dish more fulfilling.
• Homemade Pesto Sauce: Pair your Zucchini Spaghetti with a fresh basil pesto. The vibrant flavors of basil, garlic, pine nuts, and Parmesan cheese blend beautifully with the mild taste of zoodles, creating a dish that’s both fresh and hearty.
• Roasted Vegetables: Add depth to your Zucchini Spaghetti by serving it with a side of roasted vegetables like cherry tomatoes, bell peppers, and mushrooms. Roasting vegetables brings out their natural sweetness, offering a delightful contrast to the zoodles.
• Garlic Bread: Although Zucchini Spaghetti is a lighter alternative to traditional pasta, serving it with a side of crispy, buttery garlic bread ensures those craving carbs have something to enjoy, adding a crunchy texture to the meal.
• Caesar Salad: A classic Caesar salad, with its creamy dressing, crisp romaine lettuce, and crunchy croutons, serves as a refreshing side that complements the lightness of Zucchini Spaghetti, rounding out the meal beautifully.
• Fresh Herbs and Cheese: Finish the dish with a generous sprinkle of fresh herbs, such as basil or parsley, and a dusting of grated cheese like Parmesan or a vegan alternative. This boosts the flavor profile and adds a touch of elegance.
• Marinara Sauce: For those who prefer traditional flavors, a rich tomato-based marinara sauce works wonderfully with Zucchini Spaghetti. Its acidity and sweetness balance the mild nature of the zoodles.
• Chili Flakes and Lemon Zest: For an extra kick, sprinkle red chili flakes over the dish, and add some lemon zest for a burst of freshness. These additions introduce a spicy and tangy element, elevating the overall flavor.
• Nutritional Yeast or Vegan Cheese: For a dairy-free option, consider garnishing the Zucchini Spaghetti with nutritional yeast or a sprinkle of vegan cheese, providing a cheesy flavor without the dairy.
• Wine Pairing: Complement your meal with a glass of white wine, such as Sauvignon Blanc or Pinot Grigio. The light and crisp notes of these wines pair nicely with the delicate flavors of Zucchini Spaghetti, making for an unforgettable dining experience.