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.
Serving size about 1 cup
Allergy information for The Best Way To Cook Zucchini Noodles
✔ Gluten free
✔ Dairy free
✔ Egg free
✔ Nut free
✔ Nightshade free
✔ Pork free
✔ Avocado free
✔ Coconut free
✔ Fish free
✔ Shellfish free
✔ Beef free
Nutritional values (per serving, about 1 cup)
Net carbs4.2 grams
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)
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