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Zucchini noodles are a great option for those following a healthy low-carb or keto diet. Ever since I went keto, I was trying to find easy swaps for common high-carb foods.
Zucchini is one of the best vegetables for a low-carb diet, and it is also one of the best sources of potassium which is especially important for those who are new to the keto diet when keto flu is more likely to be an issue.
This is my foolproof guide to preparing and cooking zucchini noodles (aka zoodles). Don't expect them to taste like pasta but do expect better, more pleasant texture that's not mushy or watery. I don't cook zoodles any other way!
When using zucchini as a side dish on a keto diet, these are my recommended serving sizes:
- 1 small zucchini (150 g/5.3 oz): 3.2 g net carbs, 4.7 g total carbs
- 1 medium zucchini (200 g/7 oz): 4.2 g net carbs, 6.2 g total carbs
- 1 large zucchini (250 g/8.8 oz): 5.3 g net carbs, 7.8 g total carbs
I always try to keep my meals below 10 grams net carbs, or up to 15 grams of net carbs as part of my occasional intermittent fasting routine. The rule I follow is that I use a small zucchini in dishes that include other vegetables and aromatics such as tomatoes, mushrooms and onion, as they tend to be higher in carbs. I use a medium or large zucchini when I serve it as the only vegetable and I know the meal will easily fit in my carb allowance.
You can use our KetoDiet App to make any adjustments in your meals and instantly see how they impact your macros, especially net carbs.
Hands-on Overall
Serving size about 1 cup
Nutritional values (per about 1 cup)
Net carbs4.2 grams
Protein2.4 grams
Fat7.4 grams
Calories94 kcal
Calories from carbs 18%, protein 10%, fat 72%
Total carbs6.2 gramsFiber2 gramsSugars5 gramsSaturated fat1.1 gramsSodium598 mg(26% RDA)Magnesium36 mg(9% RDA)Potassium522 mg(26% EMR)
Ingredients (makes 2 servings)
- 2 medium zucchini (courgettes) or yellow summer squash (400 g/ 14.2 oz)
- 1/2 tsp sea salt
- 1 tbsp extra virgin olive oil, ghee or avocado oil (15 ml)
Instructions
- To make zucchini noodles, you can use any summer squash — green and/or yellow. Use as many pieces as you make servings.
- Use a julienne peeler or a spiralizer to turn the zucchini into thin or wide “noodles.” Chop the soft cores.
- Place the noodles in a large bowl or a baking tray. Add the chopped zucchini cores. (Try to keep them in one place as you'll be cooking these first.) Sprinkle the noodles with salt and let them sit for 10 minutes.
- Use a paper towel to pat them dry and remove excess moisture. Set aside. Alternatively, place in a salad spinner to remove excess moisture.
- Grease a skillet with olive oil (or ghee or avocado oil). Add the chopped zucchini cores and cook for 2 to 3 minutes.
- Add the zucchini noodles and cook for 2 to 5 minutes. (I prefer mine lightly cooked, al dente, so I only cook them for a minute. You can even eat them raw.) Alternatively, you can keep them in the baking tray and cook in the oven preheated to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional) for about 15 minutes, tossing half way through the cooking process.
- If you're not planning to eat the noodles immediately or on the same day, it's best to store them uncooked in the fridge in a sealed container for 2 to 3 days. Cook just before serving.
Ingredients
- 2 medium zucchini (courgettes) or yellow summer squash (400 g/ 14.2 oz)
- 1/2 tsp sea salt
- 1 tbsp extra virgin olive oil, ghee or avocado oil (15 ml)
Instructions
- To make zucchini noodles, you can use any summer squash — green and/or yellow. Use as many pieces as you make servings.
- Use a julienne peeler or a spiralizer to turn the zucchini into thin or wide “noodles.” Chop the soft cores.
- Place the noodles in a large bowl or a baking tray. Add the chopped zucchini cores. (Try to keep them in one place as you'll be cooking these first.) Sprinkle the noodles with salt and let them sit for 10 minutes.
- Use a paper towel to pat them dry and remove excess moisture. Set aside. Alternatively, place in a salad spinner to remove excess moisture.
- Grease a skillet with olive oil (or ghee or avocado oil). Add the chopped zucchini cores and cook for 2 to 3 minutes.
- Add the zucchini noodles and cook for 2 to 5 minutes. (I prefer mine lightly cooked, al dente, so I only cook them for a minute. You can even eat them raw.) Alternatively, you can keep them in the baking tray and cook in the oven preheated to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional) for about 15 minutes, tossing half way through the cooking process.
- If you're not planning to eat the noodles immediately or on the same day, it's best to store them uncooked in the fridge in a sealed container for 2 to 3 days. Cook just before serving.
Nutrition (per serving, about 1 cup)
Calories94kcal
Net Carbs4.2g
Carbohydrates6.2g
Protein2.4g
Fat7.4g
Saturated Fat1.1g
Fiber2g
Sugar5g
Sodium598mg
Magnesium36mg
Potassium522mg
Detailed nutritional breakdown (per about 1 cup)
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