Keto Zucchini Noodles (Zoodles)

Keto Zucchini Noodles (Zoodles)

Ingredients

• 4 medium zucchinis (about 2 lbs)
• 2 tbsp olive oil or butter
• 2-3 cloves garlic, minced
• Salt and pepper to taste
• Optional protein add-ins:
  • Grilled chicken
  • Shrimp
  • Ground beef
  • Italian sausage
• Optional herbs and seasonings:
  • Fresh basil
  • Parsley
  • Red pepper flakes
  • Parmesan cheese

Equipment

• Spiralizer or julienne peeler
• Large skillet
• Paper towels
• Cutting board
• Chef’s knife

Preparation Methods

Method 1: Spiralizer Technique

1. Wash zucchinis thoroughly
2. Trim off both ends
3. Secure zucchini in spiralizer
4. Spiralize into noodle-like strands
5. Place noodles on paper towels to remove excess moisture

Method 2: Julienne Peeler Method

1. Wash zucchinis
2. Trim off ends
3. Use julienne peeler to create long, thin strips
4. Rotate zucchini, creating noodle-like strands
5. Pat dry with paper towels

Cooking Techniques

Sautéed Zoodles

1. Heat olive oil or butter in large skillet
2. Add minced garlic, sauté for 30 seconds
3. Add zucchini noodles
4. Cook for 2-3 minutes, tossing frequently
5. Season with salt and pepper
6. Remove from heat immediately to prevent overcooking

Roasted Zoodles

1. Preheat oven to 425°F (218°C)
2. Spread zucchini noodles on baking sheet
3. Drizzle with olive oil
4. Sprinkle with salt and pepper
5. Roast for 5-7 minutes
6. Drain excess liquid

No-Cook Method

1. Salt zucchini noodles
2. Let sit for 15 minutes
3. Pat dry with paper towels
4. Serve with cold sauce or as a salad base

Serving Suggestions

• Alfredo sauce
• Pesto
• Marinara (low-carb version)
• Garlic butter sauce
• Carbonara
• Asian stir-fry style

Nutritional Information (per serving, without add-ins)

• Calories: 35
• Total Carbs: 4g
• Net Carbs: 2.4g
• Fiber: 1.6g
• Protein: 1.5g
• Fat: 2.5g

Meal Prep Tips

• Prepare noodles max 1-2 hours before serving
• Store raw zoodles in airtight container
• Best consumed within 2-3 days
• Do not freeze raw zucchini noodles

Flavor Variations

• Mediterranean: Add feta, olives, cherry tomatoes
• Asian-inspired: Sesame oil, soy sauce, green onions
• Spicy: Sriracha, chili flakes
• Creamy: Add cream cheese or heavy cream