FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Zucchini Noodles Recipe
• How To Make Zoodles
• My Tips For Spiralizing
• How To Cook Zucchini Noodles
• Storage & Meal Prep
• Serving Ideas
• Zucchini Noodles Recipe (Zoodles) Recipe card
• Gratitude Moment
• Recipe Reviews

My love for zucchini runs deep. It’s probably my favorite vegetable, if I had to choose. And since I spent so many years eating low carb, zucchini noodles (a.k.a. zoodles for short) have made their appearance at my family’s dinner table hundreds of times. It’s driven me to perfect my method to make them just right — tender without being mushy, and most importantly, never watery. Even my carb-loving 7-year-old loves them like this. This zucchini noodles recipe has been my go-to staple pasta swap again and again… and again. Let’s get spiraling!

Why You’ll Love My Zucchini Noodles Recipe

• Healthy pasta replacement – While you can easily turn this squash into a zucchini side dish , my zoodles are a fantastic, healthier substitute for traditional pasta.
• Guaranteed not watery – No more watering down your sauce! I’ve got 2 foolproof methods for cooking zucchini noodles that won’t leave a puddle on your plate.
• Quick and easy to make – These are a breeze to whip up, and you can use whatever tools you’ve got (7 options below). I adore them as a healthy side dish for busy weeknights.
• Low carb, keto, and gluten free – Not to mention you get your veggies and feel lighter afterward, without missing out on comfort food vibes. I’ve turned all kinds of pasta dishes into zucchini noodle recipes.

How To Make Zoodles

I’ve made zoodles every which way and definitely have a favorite method, but you’ve got options! Here are 7 different tools you can use to make them:

1. Countertop Spiralizer – My top recommendation, because it’s the fastest, fuss-free, and makes zucchini noodles with a uniform thickness. I have this countertop spiralizer and love the giant suction cup on the bottom, so unlike others it doesn’t slide around on the counter. Cut off the ends of the zucchini first. Skewer one end onto the side of the spiralizer that has the handle, then poke the other end into the side that has the blade. Crank the handle repeatedly, pushing the zucchini toward the blade. See my picture below for a visual!

1. Handheld Spiralizer – I had this handheld spiralizer for a while. It’s a good option to save on kitchen space. But, I didn’t love the effort required to use it (you have to manually twist), and the zoodles come out on the thinner side.
2. Julienne Peeler – This one used to be my favorite way to make zucchini noodles without a spiralizer (before I got one) and is also a space-saver. Just run it along the zucchini lengthwise to create noodle-like strands. Once you reach the core, flip and repeat on the other side. Do this with all 4 sides of the zucchini.
3. Mandoline – I recently got this mandoline and discovered it can make zucchini noodles using the julienne setting. And the flat setting is super handy for my fave zucchini lasagna , zucchini salad , and grilled zucchini .
4. Knife – This is basically just cutting the zucchini into thin strips. It’s time consuming and hard to get the noodles thin enough. I don’t recommend it.
5. Stand Mixer – You can get an attachment specifically for spiralizing, like this one .
6. Food Processor – My food processor has a spiralizing attachment option, too.

My Tips For Spiralizing

I use a countertop spiralizer to make zucchini noodles the most! Here are my tips to help you use it effectively:

• Choose zucchini with a smaller diameter if you can. These are more sturdy, and I find they release less water.
• Make sure the zucchini is centered on the spiralizer. That way, you’ll end up with more of the best zucchini noodles, which are the ones that include the edges and skin. The middle ones tend to be mushier. Also, this will reduce super short pieces.
• Trim your zoodles before cooking. I used to snip them in the bowl at the end, but these days I do it as I spiralize.
• What to do with the core? You could discard it, but I like to avoid waste and throw it into a vegetable stir fry .

How To Cook Zucchini Noodles

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Most people cook zucchini noodles in a skillet, but you can also do it in the oven (actually my favorite method!) or eat them raw in a zucchini noodle salad . (I don’t recommend boiling, blanching, or microwaving, as the results are watery.) I’ll cover the stovetop and oven methods here:

Stovetop Method:

Cooking zoodles on the stovetop is my go-to in the summer when the last thing I want to do is crank up the oven. The only catch is, you have to watch them closely to avoid mushy noodles, and you don’t get quite as much volume as my oven method. Here’s how I do it:

1. Drain the zoodles first. Place them in a colander over the sink and toss with salt. Let them drain, then squeeze gently to release more water. Rinse off the salt and pat dry.
2. Saute in a large skillet. Use medium-high heat to help excess moisture evaporate. It usually takes me just a few minutes, but might take longer if you make a lot at once. Toss your zucchini noodles recipe with a warm sauce and enjoy!

My Tips For The Stovetop Method:

• After draining, squeeze out excess water but not every last drop. If you squeeze the zucchini noodles too much, they’ll end up mushy and lifeless. I just get most of the water out.
• Use a heavy pan over medium-high heat. This encourages evaporation and reduces the chance of water remaining. My pictures above are older, but now I always use this cast iron pan and love it!
• Don’t cover the pan or add salt during cooking. This will make the zucchini release more water. You can use a salty sauce instead, or add salt at the end.
• Be careful not to overcook. 3 or 4 minutes is usually my sweet spot. The longer you cook, the more water will seep out.
• Don’t leave the zoodles in the pan. If you do, they’ll continue to soften and release moisture.
• Add the sauce only at the end. I heat the sauce before I cook my zucchini noodles, so that it’s ready to go and I don’t have to keep heating to warm up the dish. If you cook the zoodles in the sauce, they’ll make your sauce watery.

Oven Method:

Baking zoodles is my favorite, because I can skip the whole draining and squeezing hassle. Plus, they don’t shrink as much, so you end up with a bigger batch. The only downside is you need a huge pan and the hot oven is not ideal in the summer. Here’s how I cook zucchini noodles in the oven:

1. Season the noodles. While your oven preheats, arrange the zoodles on a very large baking sheet, and toss them with sea salt.
2. Bake until tender. The excess moisture will evaporate as they cook!
3. Pat them dry. Use paper towels to remove any remaining moisture, then toss with your favorite sauce.

My Tips For The Oven Method:

• Use an extra large sheet pan. The oven method dries the noodles beautifully, but this only works if they are spread out in a very thin layer. The bigger the pan, the better! I love this oven-safe griddle pan or if you want to make more servings, this extra large sheet pan . If your non-stick surface isn’t great or you want easier cleanup, line your pan with parchment paper first.
• Don’t overcook. Like the stovetop method, baking for too long can make your zoodles recipe mushy. The time can vary a bit depending on how thick your spiralizer makes noodles.

Check out my comparison below between the stovetop and oven methods. You’ll see the sautéed ones look a bit smaller and softer, but both ways give you nice, dry zucchini noodles — no soggy water puddles on the plate!

Storage & Meal Prep

• Meal prep: I love, love zucchini noodles for meal prep! You can spiralize them ahead of time and keep them in the fridge uncooked. Pat dry and cook right before eating. They last 1-2 days normally, but I use these vacuum glass containers to make them last 3-4 days.
• Leftovers: I try to avoid cooking zoodles in advance because they get mushy later, but you can keep leftovers in the fridge for up to 2-3 days. They will continue to release water, so pat them dry again before serving.
• Reheat: Stir frying on the stove for a few minutes is the easiest and fastest.
• Freeze: I have a tutorial for freezing zucchini noodles here ! Just be aware they’ll be mushier than fresh ones.

Serving Ideas

These are a blank canvas, so you can turn them into many different zucchini noodle recipes. Serve my basic version below (with butter or olive oil, salt, and pepper) as a side dish to any healthy dinner , or make a pasta-like meal with add-ins:

• Sauce – Jazz up your zoodles recipe with Alfredo sauce (my homemade one is pictured above), basil pesto , or marinara .
• Flavor Boosters – Sometimes I add a sprinkle of garlic powder (or even sauteed minced garlic), grated parmesan cheese, sun-dried tomatoes , or fresh herbs.
• Protein – Toss in some sauteed shrimp . Add shredded Instant Pot chicken breast or sliced baked chicken breast . Top with juicy meatballs . Stir in some tender steak bites with garlic butter (my fave) or sliced sirloin steak . Endless possibilities!
• Other Veggies – I like to saute vegetables before I cook the zucchini noodles, then add them in again at the end.

TIP: I recommend thick sauce for zucchini noodles, if you’re adding one.

They’ll seep water as they sit and thin out the sauce too much if it’s already thin. This happens less with the oven method, though.

If you liked this tutorial, check out my other meal prep staples: quick cauliflower rice , crispy bacon in the oven , perfect (easy peel) hard boiled eggs , and 5-ingredient homemade mayonnaise .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 20 oz Zucchini (~4 medium) ▢
• 2 tbsp Unsalted butter (melted; or olive oil) ▢
• Sea salt ▢
• Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

How To Make Zucchini Noodles:

1. Make zucchini noodles using a spiralizer ( I recommend this one that doesn’t slide around). To do this, cut off the ends of the zucchini first. Skewer one end onto the side that has the handle, and the other end into the side with the blade. Crank the handle, pushing the zucchini toward the blade. Check the post above for tips, or other methods if you don’t have a spiralizer! Pat dry with paper towels.

Oven Cooking Method:

1. Preheat the oven to 350 degrees F (177 degrees C). Grease an extra large baking sheet . (Use parchment paper if it’s not non-stick.)
2. Arrange the zucchini on the baking sheet in a thin layer, making sure not to crowd the pan. Sprinkle with sea salt lightly and toss.
3. Bake for about 15 minutes , until al dente tender. (You can cook longer if you want them softer.)
4. Pat the zoodles dry with a double layer of paper towels.
5. Toss with melted butter or olive oil, black pepper, and more sea salt to taste if needed.

Stovetop Cooking Method:

1. Place zucchini noodles into a colander over the sink. Sprinkle with sea salt and toss. Let them drain for 20-30 minutes .
2. Squeeze the zoodles gently over the sink to release more water. No need to get out every last drop, but just the majority. Rinse off any excess salt and pat dry.
3. Heat the butter or olive oil in a large saute pan over medium-high heat. Add the zoodles and stir fry for 3-4 minutes , until al dente tender. (Cooking time may vary depending on how much zucchini you have and the size of your pan.) Season with black pepper and more sea salt to taste.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

How To Make Zucchini Noodles

Gratitude Moment

I’m trying something new starting today! At the bottom of every post, I’m going to write about something I’m grateful for — because the world has been so crazy lately and I’m craving positivity! Do you feel the same way?

I got to take a work trip with my kids last week. We visited Palm Springs for a blogger retreat, and we all brought our kids! They played while we talked about blogging. I’m grateful to have a job that lets me travel with my family… not always, but this was wonderful. Here’s us at a Mexican restaurant for dinner there. Have you traveled somewhere interesting recently?

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Zucchini Noodles Recipe (Zoodles)

Learn how to make zucchini noodles perfectly - never watery! Use my easy zoodles recipe as a healthy, low carb swap for your favorite pasta.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/how-to-make-zucchini-noodles/

Ingredients

• 20 oz Zucchini (~4 medium)
• 2 tbsp Unsalted butter (melted; or olive oil)
• Sea salt
• Black pepper

Instructions

How To Make Zucchini Noodles:

1. Make zucchini noodles using a spiralizer ( I recommend this one that doesn’t slide around). To do this, cut off the ends of the zucchini first. Skewer one end onto the side that has the handle, and the other end into the side with the blade. Crank the handle, pushing the zucchini toward the blade. Check the post above for tips, or other methods if you don’t have a spiralizer! Pat dry with paper towels.

Oven Cooking Method:

1. Preheat the oven to 350 degrees F (177 degrees C). Grease an extra large baking sheet . (Use parchment paper if it’s not non-stick.)
2. Arrange the zucchini on the baking sheet in a thin layer, making sure not to crowd the pan. Sprinkle with sea salt lightly and toss.
3. Bake for about 15 minutes , until al dente tender. (You can cook longer if you want them softer.)
4. Pat the zoodles dry with a double layer of paper towels.
5. Toss with melted butter or olive oil, black pepper, and more sea salt to taste if needed.

Stovetop Cooking Method:

1. Place zucchini noodles into a colander over the sink. Sprinkle with sea salt and toss. Let them drain for 20-30 minutes .
2. Squeeze the zoodles gently over the sink to release more water. No need to get out every last drop, but just the majority. Rinse off any excess salt and pat dry.
3. Heat the butter or olive oil in a large saute pan over medium-high heat. Add the zoodles and stir fry for 3-4 minutes , until al dente tender. (Cooking time may vary depending on how much zucchini you have and the size of your pan.) Season with black pepper and more sea salt to taste.

Maya’s Recipe Notes

Serving size: 1 cup

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Zucchini Noodles Recipe
• How To Make Zoodles
• My Tips For Spiralizing
• How To Cook Zucchini Noodles
• Storage & Meal Prep
• Serving Ideas
• Zucchini Noodles Recipe (Zoodles) Recipe card
• Gratitude Moment
• Recipe Reviews

My love for zucchini runs deep. It’s probably my favorite vegetable, if I had to choose. And since I spent so many years eating low carb, zucchini noodles (a.k.a. zoodles for short) have made their appearance at my family’s dinner table hundreds of times. It’s driven me to perfect my method to make them just right — tender without being mushy, and most importantly, never watery. Even my carb-loving 7-year-old loves them like this. This zucchini noodles recipe has been my go-to staple pasta swap again and again… and again. Let’s get spiraling!

Why You’ll Love My Zucchini Noodles Recipe

• Healthy pasta replacement – While you can easily turn this squash into a zucchini side dish , my zoodles are a fantastic, healthier substitute for traditional pasta.
• Guaranteed not watery – No more watering down your sauce! I’ve got 2 foolproof methods for cooking zucchini noodles that won’t leave a puddle on your plate.
• Quick and easy to make – These are a breeze to whip up, and you can use whatever tools you’ve got (7 options below). I adore them as a healthy side dish for busy weeknights.
• Low carb, keto, and gluten free – Not to mention you get your veggies and feel lighter afterward, without missing out on comfort food vibes. I’ve turned all kinds of pasta dishes into zucchini noodle recipes.

How To Make Zoodles

I’ve made zoodles every which way and definitely have a favorite method, but you’ve got options! Here are 7 different tools you can use to make them:

1. Countertop Spiralizer – My top recommendation, because it’s the fastest, fuss-free, and makes zucchini noodles with a uniform thickness. I have this countertop spiralizer and love the giant suction cup on the bottom, so unlike others it doesn’t slide around on the counter. Cut off the ends of the zucchini first. Skewer one end onto the side of the spiralizer that has the handle, then poke the other end into the side that has the blade. Crank the handle repeatedly, pushing the zucchini toward the blade. See my picture below for a visual!

1. Handheld Spiralizer – I had this handheld spiralizer for a while. It’s a good option to save on kitchen space. But, I didn’t love the effort required to use it (you have to manually twist), and the zoodles come out on the thinner side.
2. Julienne Peeler – This one used to be my favorite way to make zucchini noodles without a spiralizer (before I got one) and is also a space-saver. Just run it along the zucchini lengthwise to create noodle-like strands. Once you reach the core, flip and repeat on the other side. Do this with all 4 sides of the zucchini.
3. Mandoline – I recently got this mandoline and discovered it can make zucchini noodles using the julienne setting. And the flat setting is super handy for my fave zucchini lasagna , zucchini salad , and grilled zucchini .
4. Knife – This is basically just cutting the zucchini into thin strips. It’s time consuming and hard to get the noodles thin enough. I don’t recommend it.
5. Stand Mixer – You can get an attachment specifically for spiralizing, like this one .
6. Food Processor – My food processor has a spiralizing attachment option, too.

My Tips For Spiralizing

I use a countertop spiralizer to make zucchini noodles the most! Here are my tips to help you use it effectively:

• Choose zucchini with a smaller diameter if you can. These are more sturdy, and I find they release less water.
• Make sure the zucchini is centered on the spiralizer. That way, you’ll end up with more of the best zucchini noodles, which are the ones that include the edges and skin. The middle ones tend to be mushier. Also, this will reduce super short pieces.
• Trim your zoodles before cooking. I used to snip them in the bowl at the end, but these days I do it as I spiralize.
• What to do with the core? You could discard it, but I like to avoid waste and throw it into a vegetable stir fry .

How To Cook Zucchini Noodles

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Most people cook zucchini noodles in a skillet, but you can also do it in the oven (actually my favorite method!) or eat them raw in a zucchini noodle salad . (I don’t recommend boiling, blanching, or microwaving, as the results are watery.) I’ll cover the stovetop and oven methods here:

Stovetop Method:

Cooking zoodles on the stovetop is my go-to in the summer when the last thing I want to do is crank up the oven. The only catch is, you have to watch them closely to avoid mushy noodles, and you don’t get quite as much volume as my oven method. Here’s how I do it:

1. Drain the zoodles first. Place them in a colander over the sink and toss with salt. Let them drain, then squeeze gently to release more water. Rinse off the salt and pat dry.
2. Saute in a large skillet. Use medium-high heat to help excess moisture evaporate. It usually takes me just a few minutes, but might take longer if you make a lot at once. Toss your zucchini noodles recipe with a warm sauce and enjoy!

My Tips For The Stovetop Method:

• After draining, squeeze out excess water but not every last drop. If you squeeze the zucchini noodles too much, they’ll end up mushy and lifeless. I just get most of the water out.
• Use a heavy pan over medium-high heat. This encourages evaporation and reduces the chance of water remaining. My pictures above are older, but now I always use this cast iron pan and love it!
• Don’t cover the pan or add salt during cooking. This will make the zucchini release more water. You can use a salty sauce instead, or add salt at the end.
• Be careful not to overcook. 3 or 4 minutes is usually my sweet spot. The longer you cook, the more water will seep out.
• Don’t leave the zoodles in the pan. If you do, they’ll continue to soften and release moisture.
• Add the sauce only at the end. I heat the sauce before I cook my zucchini noodles, so that it’s ready to go and I don’t have to keep heating to warm up the dish. If you cook the zoodles in the sauce, they’ll make your sauce watery.

Oven Method:

Baking zoodles is my favorite, because I can skip the whole draining and squeezing hassle. Plus, they don’t shrink as much, so you end up with a bigger batch. The only downside is you need a huge pan and the hot oven is not ideal in the summer. Here’s how I cook zucchini noodles in the oven:

1. Season the noodles. While your oven preheats, arrange the zoodles on a very large baking sheet, and toss them with sea salt.
2. Bake until tender. The excess moisture will evaporate as they cook!
3. Pat them dry. Use paper towels to remove any remaining moisture, then toss with your favorite sauce.

My Tips For The Oven Method:

• Use an extra large sheet pan. The oven method dries the noodles beautifully, but this only works if they are spread out in a very thin layer. The bigger the pan, the better! I love this oven-safe griddle pan or if you want to make more servings, this extra large sheet pan . If your non-stick surface isn’t great or you want easier cleanup, line your pan with parchment paper first.
• Don’t overcook. Like the stovetop method, baking for too long can make your zoodles recipe mushy. The time can vary a bit depending on how thick your spiralizer makes noodles.

Check out my comparison below between the stovetop and oven methods. You’ll see the sautéed ones look a bit smaller and softer, but both ways give you nice, dry zucchini noodles — no soggy water puddles on the plate!

Storage & Meal Prep

• Meal prep: I love, love zucchini noodles for meal prep! You can spiralize them ahead of time and keep them in the fridge uncooked. Pat dry and cook right before eating. They last 1-2 days normally, but I use these vacuum glass containers to make them last 3-4 days.
• Leftovers: I try to avoid cooking zoodles in advance because they get mushy later, but you can keep leftovers in the fridge for up to 2-3 days. They will continue to release water, so pat them dry again before serving.
• Reheat: Stir frying on the stove for a few minutes is the easiest and fastest.
• Freeze: I have a tutorial for freezing zucchini noodles here ! Just be aware they’ll be mushier than fresh ones.

Serving Ideas

These are a blank canvas, so you can turn them into many different zucchini noodle recipes. Serve my basic version below (with butter or olive oil, salt, and pepper) as a side dish to any healthy dinner , or make a pasta-like meal with add-ins:

• Sauce – Jazz up your zoodles recipe with Alfredo sauce (my homemade one is pictured above), basil pesto , or marinara .
• Flavor Boosters – Sometimes I add a sprinkle of garlic powder (or even sauteed minced garlic), grated parmesan cheese, sun-dried tomatoes , or fresh herbs.
• Protein – Toss in some sauteed shrimp . Add shredded Instant Pot chicken breast or sliced baked chicken breast . Top with juicy meatballs . Stir in some tender steak bites with garlic butter (my fave) or sliced sirloin steak . Endless possibilities!
• Other Veggies – I like to saute vegetables before I cook the zucchini noodles, then add them in again at the end.

TIP: I recommend thick sauce for zucchini noodles, if you’re adding one.

They’ll seep water as they sit and thin out the sauce too much if it’s already thin. This happens less with the oven method, though.

If you liked this tutorial, check out my other meal prep staples: quick cauliflower rice , crispy bacon in the oven , perfect (easy peel) hard boiled eggs , and 5-ingredient homemade mayonnaise .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 20 oz Zucchini (~4 medium) ▢
• 2 tbsp Unsalted butter (melted; or olive oil) ▢
• Sea salt ▢
• Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

How To Make Zucchini Noodles:

1. Make zucchini noodles using a spiralizer ( I recommend this one that doesn’t slide around). To do this, cut off the ends of the zucchini first. Skewer one end onto the side that has the handle, and the other end into the side with the blade. Crank the handle, pushing the zucchini toward the blade. Check the post above for tips, or other methods if you don’t have a spiralizer! Pat dry with paper towels.

Oven Cooking Method:

1. Preheat the oven to 350 degrees F (177 degrees C). Grease an extra large baking sheet . (Use parchment paper if it’s not non-stick.)
2. Arrange the zucchini on the baking sheet in a thin layer, making sure not to crowd the pan. Sprinkle with sea salt lightly and toss.
3. Bake for about 15 minutes , until al dente tender. (You can cook longer if you want them softer.)
4. Pat the zoodles dry with a double layer of paper towels.
5. Toss with melted butter or olive oil, black pepper, and more sea salt to taste if needed.

Stovetop Cooking Method:

1. Place zucchini noodles into a colander over the sink. Sprinkle with sea salt and toss. Let them drain for 20-30 minutes .
2. Squeeze the zoodles gently over the sink to release more water. No need to get out every last drop, but just the majority. Rinse off any excess salt and pat dry.
3. Heat the butter or olive oil in a large saute pan over medium-high heat. Add the zoodles and stir fry for 3-4 minutes , until al dente tender. (Cooking time may vary depending on how much zucchini you have and the size of your pan.) Season with black pepper and more sea salt to taste.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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How To Make Zucchini Noodles

Gratitude Moment

I’m trying something new starting today! At the bottom of every post, I’m going to write about something I’m grateful for — because the world has been so crazy lately and I’m craving positivity! Do you feel the same way?

I got to take a work trip with my kids last week. We visited Palm Springs for a blogger retreat, and we all brought our kids! They played while we talked about blogging. I’m grateful to have a job that lets me travel with my family… not always, but this was wonderful. Here’s us at a Mexican restaurant for dinner there. Have you traveled somewhere interesting recently?