What are zucchini noodles or zoodles?

If you’re like me, zucchini is not a vegetable that is eaten frequently. Even though it is packed with water, fiber, vitamins and minerals I still don’t eat it as often as I should. But, there is a delicious and easy way to enjoy this nutrient packed vegetable.

Zucchini noodles, or “zoodles” are an incredible invention. You spiralize some zucchini, cook it, and you have a noodle dish that your body will get so much more out of it than regular noodles. You don’t even have to cook zoodles, you can make them into a salad, or just toss them with some pesto and enjoy crunchy noodles.

When I made this recipe my family was amazed that the noodles were made from only zucchini and raved about how good it tasted. Hope you enjoy this recipe as much as we did!

How to make your own zoodles:

To Start…

  • Be sure to rinse the zucchini before doing anything else with it!
  • Take 3 medium sized zucchini and run them through your spiralizer *
  • When I was making this recipe I used a mandoline to see how well it would work (I also don’t have a spiralizer). It makes great zucchini noodles but using a spiralizer is less work.
  • *If you don’t have a spiralizer you can use a Julienne peeler, mandolin, or a vegetable peeler (wide noodles).

How to: Zucchini Noodles Zoodles

After turning your zucchini into noodles, lay them out on a paper towel lined baking sheet. Sprinkle 1 – ½ tsp of salt on the noodles, mixing to make sure all are covered with salt. Cover with more paper towels. Wait about 20 minutes, replacing the drenched paper towels on top…

How to: Zucchini Noodles Zoodles How to: Zucchini Noodles Zoodles

While waiting…

  • Begin preparing the rest of the ingredients.
  • Drain and coarsely chop a can of stewed tomatoes.
  • Coarsely chop a cup of fresh basil,
  • Mince 3 cloves of garlic
  • Grate (if not already grated) ½ cup of parmesan cheese (plus a little to serve)


On the stove…

  • After you have prepared your ingredients, place 2 tbsp extra virgin olive oil, ¼ tsp red hot pepper flakes, and the garlic in a large skillet
  • Saute over medium heat until bubbles begin to form around the garlic (1 – 2 min)
  • Add the “zoodles” to the pan and cook for about 6 minutes, tossing with tongs frequently
  • Next, add the chopped tomatoes, basil, and grated parmesan
  • Cook for another minute or two and place in a serving dish, sprinkle with parmesan and enjoy!

How to: Zucchini Noodles Zoodles

How to: Zucchini Noodles Zoodles

How to: Zucchini Noodles Zoodles

Check out these Zoodle recipes that Klara and Kaitlin cooked in our office. Watch them make this Garlic Parmesan Zoodle recipe and a Zucchini Noodle Greek Salad.

YouTube video

Looking for more recipes ideas and how to meal plan for you and your family?  Reach out to us at 301-474-2499 or at admin@rbitzer.com to set up an appointment with on of our Registered Dietitians!

Klara Knezevic is a registered dietitian nutritionist based in Maryland. She has over a decade of experience in the nutrition field and currently serves as the CEO and co-owner of Rebecca Bitzer and Associates, one of the largest nutrition private practices in the country. Klara is passionate about sharing practical nutrition tips to help you feel confident in the choices that you make. Coauthor of Cooking with Food Sensitivities Survival Guide and Nourished: 10 Ingredients to Happy, Healthy Eating.