Free Printable: Low Carb & Keto Food List

• Why You Need My Zucchini Spaghetti Recipe
• Ingredients & Substitutions
• How To Make Zucchini Spaghetti
• Serving Ideas
• More Low Carb Zucchini Noodle Recipes
• Zucchini Spaghetti (With Meatballs) Recipe card
• Recipe Reviews

This zucchini spaghetti recipe is a great way to enjoy a classic Italian dish without all the carbs of traditional pasta. You can make this dish vegetarian with just zucchini noodles and sugar-free spaghetti sauce , but I also added low carb meatballs for a complete meal.

Not only is this dish naturally low carb, but it’s also healthier than regular spaghetti and meatballs. Plus, it tastes amazing — almost like you’re eating the real thing!

Like my spaghetti squash casserole , creamy zucchini Alfredo , meaty and cheesy spaghetti squash lasagna , and classic zucchini lasagna , I’m a fan of anything that turns veggies into comfort food. Using zucchini noodles for spaghetti is just one more way to make a classic Italian favorite healthier for you and your family!

Why You Need My Zucchini Spaghetti Recipe

• Juicy, tender meatballs
• Sweet, flavorful marinara sauce
• Perfect al dente zucchini noodles
• Incredibly versatile
• Tastes a lot like traditional spaghetti and meatballs
• Perfect easy low carb dinner option – naturally keto and gluten-free!

Ingredients & Substitutions

Here I explain the best ingredients for my zucchini spaghetti, recipe, what each one does, and substitution options. For measurements, see the recipe card .

Zucchini Noodles:

Zucchini noodles replace the pasta in zucchini spaghetti! I use a standalone spiralizer to get the perfect noodles. However, you can use a handheld spiralizer, vegetable peeler, a mandoline and knife, a stand mixer with a spiralizer attachment, or even a julienne peeler in a pinch.

Low Carb Meatballs:

You can use any meatballs you like in this dish, but I used a modified version of my keto meatball recipe …

• Grated Parmesan Cheese – I use store-bought for convenience, but you could use fresh parmesan cheese as well. For even better meatballs, you can swap some of the grated parmesan with almond flour , but I omitted it here to keep this recipe under 10 ingredients.
• Italian Seasoning – I make my own homemade Italian seasoning (takes 5 minutes!), but you can also use a store-bought seasoning .
• Sea Salt & Black Pepper
• Heavy Cream – Keeps the meatballs moist! You can also use milk or a milk substitute if it fits your lifestyle, but they have more flavor using cream.
• Onion – Grate with a box grater. I used a white onion, but any variety works.
• Egg – Binds to the meat, cheese and herbs to keep meatballs from falling apart. A flax egg or other egg substitute will also work here.
• Garlic – Fresh minced garlic adds the best flavor, but you could also use 1 teaspoon jarred minced garlic for convenience if you prefer.
• Fresh Parsley – I highly recommend using fresh herbs for the best flavor, but if needed, you can substitute 2 teaspoons dried parsley in place of the 2 tablespoons fresh. You could also use other herbs, like fresh basil.
• Ground Beef – I used 85% lean beef for spaghetti zucchini, but you can use any variety you prefer. You could also easily substitute ground chicken, ground turkey, ground pork, or Italian sausage.

Assembly:

Sauce and cheese bring the dish together…

• Marinara Sauce – I used my homemade marinara sauce using simple ingredients like olive oil, crushed tomatoes, garlic, herbs, and spices… but store-bought would work as well. Watch for added sugar.
• Grated Parmesan Cheese – To taste.

VARIATION: Try a different sauce.

If you prefer a different sauce, try alfredo sauce or basil pesto instead. Both will pair beautifully with this spaghetti recipe.

How To Make Zucchini Spaghetti

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

1. Spiralize the zucchini. Make zucchini noodles like this (you can choose the stovetop or oven method).
2. Mix up the meatballs. In a large bowl, mix together grated parmesan, Italian seasoning, sea salt, black pepper, heavy cream, grated onion, egg, minced garlic, and fresh parsley. Add in ground beef and mix together until just combined.

TIP: Add ground beef last.

Mix the other ingredients first, then add the beef and mix until just combined. This avoids overmixing, so the meatballs will be tender and not too dense.

1. Bake the meatballs. Use cookie scoop to form the mixture into meatballs and place on a lined baking sheet . Bake in the oven until just barely done. Remove and wipe any excess liquid from the pan and edges of the meatballs. Set the oven to broil and place the meatballs on the top rack under the broiler. Cook until golden.
2. Prepare the marinara sauce. Make homemade sugar-free marinara sauce , or simply heat store-bought sauce on the stove or in the microwave.

1. Combine noodles and sauce. Place spiralized zucchini spaghetti in a large bowl. Toss with some of the marinara sauce.
2. Assemble. Place zoodles on plates, add meatballs, top with more spaghetti sauce, and sprinkle with parmesan.

Serving Ideas

Zucchini spaghetti makes a complete meal all on its own, but if you want to add a side dish, try these reader favorites:

• Low Carb Bread – My white keto bread is the most popular (tastes amazing toasted and slathered with compound butter !), but you can also make almond flour bread , buttery almond flour biscuits , or low carb breadsticks from the Easy Keto Cookbook .
• Salads – Serve up a simple green salad with Caesar dressing , classic ranch dressing , or Italian dressing . This dish also goes well with Italian salad recipes, like Caprese salad , fresh artichoke salad , or tangy roasted vegetable salad .
• Vegetables – My favorite veggie side to pair with this recipe is oven roasted eggplant or crisp air fryer eggplant , but tender sauteed spinach or quick air fryer green beans would also taste great.

More Low Carb Zucchini Noodle Recipes

Zucchini recipes can create so many comfort foods! Try some of these ideas next:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Zucchini:

• 40 oz Zucchini (about 8 medium) ▢

Meatballs:

• 1/3 cup Grated parmesan cheese ▢
• 2 tsp Italian seasoning ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 2 tbsp Heavy cream ▢
• 2 tbsp Onion (grated) ▢
• 1 large Egg ▢
• 2 cloves Garlic (minced) ▢
• 1 tbsp Fresh parsley (chopped) ▢
• 3/4 lb Ground beef ▢

Assembly:

• 1 1/4 cup Marinara sauce (divided into 3/4 cup and 1/2 cup) ▢
• 2 tbsp Grated parmesan cheese (to taste) ▢

Instructions

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

1. Make the zucchini noodles like this (you can choose the stovetop method or oven method).
2. Meanwhile, make the meatballs. Line a baking sheet with parchment paper or foil.
3. In a large bowl, stir together all ingredients for the meatballs, except the beef. Add the beef and mix until just combined. (Don’t over-mix.)
4. Form the mixture into 1 in (2.5 cm) meatballs and place onto the baking sheet. A small cookie scoop is recommended to avoid overheating the meat with your hands, which makes tougher meatballs.
5. When the zucchini noodles are done baking, remove from the oven and increase oven temperature to 425 degrees F (218 degrees C). Let it preheat for a few minutes to the increased temperature.
6. Bake the meatballs in the oven for about 10 minutes , until just barely done. Use a paper towel to wipe any excess liquid around the sides of the meatballs.
7. Set the oven to broil and place the meatballs on the top rack under the broiler for about 2 minutes , until golden.
8. Make sugar-free marinara sauce like this , or just heat store-bought marinara sauce on the stove or in the microwave.
9. Place the zucchini noodles into a large bowl. Toss with 3/4 cup (96 g) of the marinara sauce.
10. Place the zucchini spaghetti on plates and add meatballs, about 1 cup zoodles and 4 meatballs per plate. Top the meatballs on each plate with 2 tablespoons (28 g) marinara sauce, using up what was left. Sprinkle or sift grated parmesan on top.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 cup zucchini spaghetti + 4 meatballs with sauce

• Store: Let it cool, then stash in an airtight container in the fridge for up to 3 days.
• Meal Prep: Make the sauce and meatballs ahead, and spiralize the zoodles in advance for an easy weeknight meal.
• Reheat: Toss everything in a skillet over medium heat with a little butter or oil, cover, and warm it up.
• Freeze: Freeze the zoodles, sauce, and meatballs separately—zoodles get softer but still taste great!

📖 Want more recipes like this? Find this one and many more in my Keto 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.

Zucchini Spaghetti Recipe

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 Spaghetti (With Meatballs)

Make the best zucchini spaghetti recipe with meatballs ever! This easy low carb dinner has all the comfort of pasta, minus the carbs.

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/zucchini-spaghetti-recipe-with-meatballs/

Ingredients

Zucchini:

• 40 oz Zucchini (about 8 medium)

Meatballs:

• 1/3 cup Grated parmesan cheese
• 2 tsp Italian seasoning
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper
• 2 tbsp Heavy cream
• 2 tbsp Onion (grated)
• 1 large Egg
• 2 cloves Garlic (minced)
• 1 tbsp Fresh parsley (chopped)
• 3/4 lb Ground beef

Assembly:

• 1 1/4 cup Marinara sauce (divided into 3/4 cup and 1/2 cup)
• 2 tbsp Grated parmesan cheese (to taste)

Instructions

1. Make the zucchini noodles like this (you can choose the stovetop method or oven method).
2. Meanwhile, make the meatballs. Line a baking sheet with parchment paper or foil.
3. In a large bowl, stir together all ingredients for the meatballs, except the beef. Add the beef and mix until just combined. (Don’t over-mix.)
4. Form the mixture into 1 in (2.5 cm) meatballs and place onto the baking sheet. A small cookie scoop is recommended to avoid overheating the meat with your hands, which makes tougher meatballs.
5. When the zucchini noodles are done baking, remove from the oven and increase oven temperature to 425 degrees F (218 degrees C). Let it preheat for a few minutes to the increased temperature.
6. Bake the meatballs in the oven for about 10 minutes , until just barely done. Use a paper towel to wipe any excess liquid around the sides of the meatballs.
7. Set the oven to broil and place the meatballs on the top rack under the broiler for about 2 minutes , until golden.
8. Make sugar-free marinara sauce like this , or just heat store-bought marinara sauce on the stove or in the microwave.
9. Place the zucchini noodles into a large bowl. Toss with 3/4 cup (96 g) of the marinara sauce.
10. Place the zucchini spaghetti on plates and add meatballs, about 1 cup zoodles and 4 meatballs per plate. Top the meatballs on each plate with 2 tablespoons (28 g) marinara sauce, using up what was left. Sprinkle or sift grated parmesan on top.

Maya’s Recipe Notes

Serving size: 1 cup zucchini spaghetti + 4 meatballs with sauce

• Store: Let it cool, then stash in an airtight container in the fridge for up to 3 days.
• Meal Prep: Make the sauce and meatballs ahead, and spiralize the zoodles in advance for an easy weeknight meal.
• Reheat: Toss everything in a skillet over medium heat with a little butter or oil, cover, and warm it up.
• Freeze: Freeze the zoodles, sauce, and meatballs separately—zoodles get softer but still taste great!

📖 Want more recipes like this? Find this one and many more in my Keto 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. :)