Learn how to make healthy zucchini noodles with this easy 15-minute recipe! A step-by-step guide to the process of spiralizing and cooking zoodles to create a tasty gluten-free pasta.

Zucchini noodles, or zoodles, are packed with nutrients and is a great way to make healthy all-vegetable pasta. With only 5 ingredients, the recipe is easy to prepare, and the result is also gluten-free for those with specific dietary restrictions.

There are multiple ways to cut the zucchini, no matter if you have a chef’s knife or a fancy spiralizer. There should be no excuse for why you can’t enjoy a big bowl of zucchini noodles! Just a quick saute in olive oil, garlic, and a sprinkling of salt & pepper adds the perfect pop of flavor to make each bite irresistible and satisfying.


How to Make Zucchini Noodles

Zucchini is an incredibly versatile ingredient with its tender flesh and neutral and subtly sweet flavor. Not only does it taste good, but the nutritional benefits of zucchini are also impressive. There’s no need to peel the zucchini before cooking, as the dark green skin is very thin and helps it hold its shape.

The right way to select zucchini

  • Make sure that the flesh is firm and the surface is free from significant defects like large indents.
  • Select large sized zucchini for maximum yield, but not too much flesh. Zucchini is high in moisture content, so overly large zucchini has a lot of flesh and can become soggier after cooking when not connected to the skin. This is more of an issue with homegrown zucchini.
  • Don’t limit yourself, yellow summer squash and Mexican squash work well too!

Different ways to create zucchini noodles

  • Chefs Knife: Use a sharp chef’s knife to cut long thin strips of zucchini noodles. About 1/4-inch wide or smaller is recommended.
  • Vegetable Peeler: Run a vegetable peeler down the length of the zucchini to create thin ribbons. A Y-peeler works great!
  • Julienne Peeler: Particular julienne peelers that have smaller teeth to create thin strips of vegetable, about 1/8-inch thick, and work well for zucchini noodles.
  • Handheld Spiralizer: Cut both ends off the zucchini and use a twisting motion to create zucchini noodles, just like a big pencil sharpener.
  • Countertop Spiralizer: These handy larger units gives more noodle size and shape options. Cut off both ends, position in the spiralizer, select the cut type and turn the crank. It’s easy to learn how to use a spiralizer, for fast, and curly noodles!

Not only do I use these methods for zucchini, but they are also great for sweet potato noodles too! Now that the noodles are ready, it’s time to get cooking!

How to Cook Zucchini Noodles

When zucchini is cut into thin strips, it makes cooking the vegetable very quick! However, cooking time will increase slightly if more extensive pieces or larger shapes are used, especially in the spiralizer.

To infuse more flavor into the recipe, garlic is cooked briefly in olive oil to enhance the aromatics and taste. All you need is 30 seconds in the pan, and you can instantly smell the wonderful savory aromas.

The zoodles are then added to the skillet and cooked over medium heat, and sauteed until tender. Just like pasta, the zucchini noodles should be al dente. Take a bite to check for doneness.

I like to keep the recipe simple, lightly seasoned with salt and pepper and garnish with freshly grated parmesan cheese and minced parsley. However, you can add ripe tomatoes, chicken, shrimp, plant-based proteins, or toss it in a pesto sauce for variety.

I’d love to hear your experience in making zucchini noodles and what other ingredients you add to jazz them up!

More Vegetarian recipes

  • Broccoli Rice
  • Glazed Carrots
  • Sweet Potato Fries

View all Vegetarian recipes

If you make this recipe, please let me know! Leave a comment, rate it, and don’t forget to tag a photo #jessicagavin on Instagram. I’d love to see what you come up with. Cheers, friends!

Do not salt raw zucchini

The moment the zucchini is cut, the cell walls of the plant open, exposing the water contained inside the flesh. Over time, the cut vegetable will release moisture, especially the smaller its cut because more surface area is created. This is often seen with the pool of water collected from grated zucchini when making zucchini bread. Adding salt draws out even more water, so do not season with salt until the end of cooking to prevent a mushy texture.

4.25 from 28 votes

Zucchini Noodles

Learn how to make healthy zucchini noodles with this easy 15-minute recipe! A step-by-step guide to the process of spiralizing and cooking zoodles to create a tasty gluten-free pasta. Prep Time5 mins Cook Time6 mins Total Time11 mins Course: Side Cuisine: American Servings: 4 servings Calories: 67kcal Author: Jessica Gavin


  • 2 large zucchini, (about 1 1/2 pound, 681g)
  • 1 tablespoon extra-virgin olive oil, (15ml)
  • 1 teaspoon minced garlic
  • kosher salt, as needed for seasoning
  • Pepper, as needed for seasoning
  • 1 tablespoon grated parmesan cheese
  • 1 teaspoon minced parsley


  • Wash the zucchini noodles and cut off the ends.
  • Place zucchini in the handheld or countertop spiralizer unit. Select the cut size on the unit and cut noodles.
  • Heat 1 tablespoon of olive oil in a large saute pan or skillet over medium heat.
  • Once the oil is hot, add one teaspoon garlic and saute for 30 seconds.
  • Add the zucchini noodles and saute for 5 minutes, until just tender and al dente.
  • Taste the noodles and season with salt and pepper as needed.
  • Garnish zucchini noodles with parmesan cheese and parsley.

Recipe Video

  • The noodles can also be cut into thin 1/4-inch wide strips using a chef’s knife if a spiralizer is not available.
  • Double the recipe if you’re making more of an entree-sized serving 4 people, instead of as a side dish of zucchini noodles.

MAKE IT WHOLE30, VEGAN and DAIRY FREE: Omit the parmesan cheese and use sea salt. Nutrition Facts Zucchini Noodles Amount Per Serving Calories 67 Calories from Fat 36 % Daily Value* Fat 4g6% Saturated Fat 1g5% Polyunsaturated Fat 1g Monounsaturated Fat 3g Cholesterol 1mg0% Sodium 48mg2% Potassium 428mg12% Carbohydrates 6g2% Fiber 2g8% Sugar 3g3% Protein 3g6% Vitamin A 350IU7% Vitamin C 38.8mg47% Calcium 50mg5% Iron 0.5mg3% * Percent Daily Values are based on a 2000 calorie diet.

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Guilt-Free Garlic Parmesan Zucchini Noodles Pasta Recipe

My favorite way to cook zucchini noodles! See how to make our 20-minute zucchini noodles pasta recipe with garlic, tomatoes, basil, and parmesan cheese. Low-carb, keto-adaptable, and vegetarian! Jump to the Zucchini Noodles Pasta Recipe or watch our quick recipe video showing you how we make it.

Watch Us Make Garlic Parmesan Zucchini Noodles Pasta

Guilt-Free, 20 Minute Zucchini Pasta

We are in love with this easy recipe. There’s fresh zucchini, tomatoes, basil, parmesan, and lots of garlic. The best part? It only takes 20 minutes to make. It’s low on calories and carbs, while having maximum flavor!

This is such a quick and easy recipe. It’s adaptable, too. We love this with 100% zucchini noodles (basically, spaghetti made from zucchini), but a combination of real spaghetti or pasta and zucchini is great.

This pasta recipe is all about fresh ingredients. The zucchini should be firm and the tomatoes sweet. If you have a hard time finding good, flavorful tomatoes, it is better to use canned. We love canned San Marzano tomatoes as well as the options from Muir Glen.

How to Make Zucchini Noodles With and Without a Spiralizer

Zucchini noodles are spaghetti-like strands of zucchini. You can make them a variety of ways. Here’s how to make them:

  • The easiest way to make zucchini noodles is to use a spiralizer. They make long, curly noodles in minutes. This is a great tool to add to your kitchen. We purchased ours on Amazon for less than $30. There are a variety of brands and price points to choose from. Some food processors come with a spiralizer attachment now, too.
  • No spiralizer, no problem! You can also use a julienne vegetable peeler. These come in at under $10 and might even be hiding in your kitchen gadget drawer right now.
  • Most mandoline slicers will make noodles, too.
  • You can also use a standard vegetable peeler and make wide noodles.

Depending on where you shop, you might even find that you can buy previously spiralized zucchini. I’ve seen them for sale in Whole Foods, Trader Joe’s, and even some Safeway stores.

Once you’ve got noodles, you’re ready to cook them.

Our Best Tips for Cooking Zoodles So That They Are Delicious and Not Soggy

Zucchini is mostly made up of water so cooking it can be tricky. Here are our tips for cooking it well and making sure it’s not soggy.

  • Don’t peel the zucchini. Peeled zucchini noodles are mushy and have little crunch. Plus, it adds a step and we’re looking for dinner on the table fast.
  • Don’t salt the zucchini ahead or time or while it cooks in the pan. Salt draws out water from the zucchini. This will make it less crunchy when it’s cooked. Since salt makes things taste good, we prefer to salt the sauce and not the zucchini.
  • Don’t overcook. The noodles should be cooked to al dente (just like pasta). This means they will look wilted, but still have a crunch.

Since zucchini has a tendency to become watery, we do our best to reduce this as much as possible in our recipe. Even so, you will still find some water left at the bottom of the serving bowl. This is okay with us. The liquid mixes with tomato, garlic, cheese, and olive oil, so it’s delicious. By the way, if you are looking for more ways to use up zucchini, here’s our parmesan basil zucchini chips recipe for you. They are addictive.

What Our Readers Are Saying

If you don’t believe that our recipe helps you achieve perfect zucchini noodles pasta at home, take a look at what our readers are saying about the recipe! More reviews are in the comments section below.

“Wow! It’s delicious. This recipe is at the top of the favorites list!” – Pam

“I was surprised how delicious this actually was!! I followed recipe exactly and it turned out perfect.” – Marissa

“Oh. My. Goodness! Its amazing! What a super way to introduce the family to disguised healthy eating with flavor that is the embodiment of summer. This year I planted even more zucchini and Zoodles will be part of our lives forever!” – Shannon

More Veggie Recipes

  • (Another zoodles recipe) Our Easy Mediterranean Zucchini Pasta Salad is made with cucumber, tomatoes, and feta.
  • Instead of using zucchini, use sweet potatoes and try our 25-Minute Sweet Potato Noodles with a creamy dairy-free avocado sauce.
  • Our Roasted Veggie Tacos are packed full of spice-roasted vegetables and black beans for a bit of protein.
  • This Quick and Easy Vegetable Spaghetti tastes so good, you won’t even realize it’s loaded with nutritious veggies.
  • I love this Parmesan Lemon Baked Spaghetti Squash with butter cooked chicken, parmesan, and fresh lemon.
  • If you have some zucchini leftover, try our Garlic Butter Sauteed Zucchini. It’s fast and delicious.
  • PREP 8mins
  • COOK 12mins
  • TOTAL 20mins

We’re in love with this easy zucchini pasta recipe. There’s fresh zucchini, tomatoes, basil, parmesan, and lots of garlic. Plus, it only takes 20 minutes to make. Make this with 100% zucchini noodles or swap half of the zucchini for regular spaghetti for a heartier meal.

Makes 4 Servings

You Will Need

4 medium zucchini (about 2 pounds)

3 tablespoons extra virgin olive oil

1 tablespoon minced garlic (3 to 4 cloves)

1/4 to 1/2 teaspoon crushed red pepper flakes, depending on how spicy you like the pasta

2 medium tomatoes, chopped, see note (about 12 ounces)

1/2 cup shredded parmesan cheese, plus more for serving

1 cup basil leaves, torn into pieces

1 teaspoon cornstarch

2 teaspoons cold water

Salt, to taste


  • Prepare Noodles
  • Trim and spiralize the zucchini (see notes below for how to do this without a spiralizer). Cut extra long noodles so that they are about the length of spaghetti.

    Add olive oil, garlic, and the red pepper flakes to a large, deep skillet. Turn to medium heat. When the oil begins to bubble around the garlic, add the zucchini noodles. Toss the noodles with pasta tongs and cook until al dente — they should be wilted, but still have a crunch; 5 to 7 minutes. Do not let the noodles cook any longer or else they will become mushy. As they cook, keep tossing so that all the zucchini noodles have a chance to hit the bottom of the skillet.

    Stir in the tomatoes, basil, and parmesan cheese. Cook for one minute. Use pasta tongs to transfer the noodles, tomatoes, and basil to a serving dish. Leave the liquid in the skillet.

    • To Finish
    • Bring the liquid left in the skillet to a simmer.

      Combine cornstarch and cold water in a small bowl then whisk into the simmering liquid. Cook, while whisking until the liquid thickens to a sauce; about 1 minute.

      Taste the sauce and season with salt. Pour the sauce over the zucchini, tomatoes, and basil. Finish with more parmesan cheese on top and serve immediately.

Adam and Joanne’s Tips

  • How to make Zucchini Noodles without a Spiralizer: The spiralizer is not the only way to make noodles. You can use a julienne vegetable peeler or a mandoline. You can also use a standard vegetable peeler to make wide noodles or ribbons.
  • Don’t be surprised if after the pasta has been sitting, liquid collects at the bottom of the serving dish. This is okay with us. The liquid mixes with tomato, garlic, cheese, and olive oil, so it’s delicious.
  • Nutrition Facts: The nutrition facts provided below are estimates. We have used the USDA database to calculate approximate values. We assumed 1/2 teaspoon salt.

If you make this recipe, snap a photo and hashtag it #inspiredtaste — We love to see your creations on Instagram and Facebook! Find us: @inspiredtaste

Nutrition Per Serving: Serving Size 1/4 of the recipe / Calories 197 / Protein 10.7 g / Carbohydrate 11.2 g / Dietary Fiber 3.4 g / Total Sugars 1.7 g / Total Fat 14.3 g / Saturated Fat 3.4 g / Cholesterol 7.2 mg / Sodium 471.4 mg AUTHOR: Adam and Joanne Gallagher

12 Sensational Spiralized Veggie Recipes

Megan Gilmore

Let’s be honest, you’ve probably craved pasta at some point in the past week-or day. And while we’ll indulge in Mom’s spaghetti and meatballs or our favorite dish at our go-to Italian restaurant every so often, downing a plate of noodles on the reg isn’t exactly diet-friendly or health-conscious.

Enter the spiralizer, our new best friend in the kitchen. It creates pasta-like strands out of vegetables like zucchini, sweet potato, and carrots. (One we like: the Paderno Spiral Vegetable Slicer.) And if you haven’t jumped on the spiralized-veggie band wagon yet, we suggest you do so immediately. Here, a few stand-out recipes from around the web to help you get started.

Sweet Potato Noodles with Roasted Red Pepper Cream Sauce

Instead of baking your sweet potatoes, make them into this comfort-food dish (above) that’s low in calories but full of flavor. The slightly sweet, creamy sauce bursts with smokiness from the roasted red pepper.

RELATED: 10 Healthy Pasta Alternatives

Sugar-Free Mom’s Zucchini Pasta Quinoa Bake

A baked pasta dish that won’t weigh you down? This recipe proves it’s possible, pairing fresh zucchini noodles and fluffy, protein-packed quinoa with creamy cheddar and grated parmesan for an easy dinner or lunch that the whole family will love.

Raw Butternut Squash Pasta with Orange Pomegranate Sauce

Slightly bold and surprisingly tender, squash makes for a sweet and healthy pasta swap. And if you don’t have a spiralizer, you can use a food processor to grate squash or just grate it by hand-it will look more like coleslaw, but will taste just a delicious.

Rawmazing’s Avocado Kale Pesto with Zucchini Noodles

The rich flavors of fresh basil, garlic, and pine nuts add depth to raw zucchini noodles, while avocado and kale give the dish (below) nutritional benefits-and serious staying power.

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Skinnytaste’s Zucchini Noodles with Lemon-Garlic Spicy Shrimp

Paleo-friendly, gluten-free, and low-carb, these zucchini noodles (or “zoodles”) are topped with tender, spicy shrimp for a tasty, light meal that you and your entire family will enjoy.

Kale Me Maybe’s Butternut Squash Noodles with Sweet Potato and Collard Greens

This autumnal dish is brimming with bright colors from the orange veggies, greens, and red grape tomatoes. With health-boosting B vitamins, plus plenty of vitamins A, C, and fiber, you’d be hard-pressed to find a more nutritious-or delicious-meal.

Fit Foodie Finds’ Roasted, Easy, Herby Spiralized Vegetables

This recipe couldn’t be simpler. All you have you do is toss your zucchini and sweet potato stands with olive oil and your favorite herbs, stick them in the oven, and 20 minutes later you’ve got a delicious vegan meal or healthy side dish (below).

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In Sonnet’s Kitchen’s Zucchini Spaghetti with Easy Lentil Marinara

This hearty and delicious recipe is full of rich Italian flavors that will fool you into think you’re devouring a big bowl of spaghetti Bolognese-when in reality, you’re filling up on a protein-packed dish that’s vegan-friendly and gluten-free.

Inspiralized’s Vegan Kale and Sweet Potato Noodle Caesar Salad with Crispy Chickpeas

When you’re craving greens for dinner, but need something more substantial than salad, this recipe will hit the spot. The combo of the kale and sweet potato is perfect for fall, while the crispy chickpeas add a little crunch-and spice-to top it off.

Averie Cooks’ Raw “Pasta” Salad with Creamy Lemon and Herb Dressing

Simple, refreshing, and nutritious, this vegan dish (below) comes together in a flash. It’s the perfect weekday lunch when you’re craving something light but still satisfying.

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Inspiralized’s Tomato Sweet Potato Noodles with Chicken and Artichokes

These sweet “patoodles” soak up all the flavor of the savory tomato sauce that they simmer in, providing the perfect base for chicken and artichokes. Satisfying, yet super easy, this recipe makes an excellent introduction to spiralized recipes.

Inspiralized’s Pumpkin Spice Sweet Potato Noodle Waffles

Proof that veggies shouldn’t be limited to dinner! In this recipe, sweet potato noodles come together with just two other ingredients (eggs and pumpkin spice) to make a hearty fall breakfast.

  • By Locke Hughes

Published on April 26, 2018

~ Think your spiralizer’s just for zucchini noodles? Well, not anymore! These delicious, healthy spiralizer recipes go way, waaaaay beyond zoodles, featuring veggies like sweet potatoes, carrots and cucumbers, and even fruit like apples and pears! Lots of great inspiration … just in time to help you use up that garden bounty that’s on its way this season! ~

Let me hazard a little guess …

You’re here because you own a spiralizer, and you’d love to find some great new spiralizer recipes so you can actually use it more, right? (Ok, that was a pretty easy guess to make, wasn’t it?)

But would I also be correct if I said that maybe you’d gotten that spiralizer last summer, or as a gift for Christmas, and now it’s found its way to a dusty shelf where it stares glumly (accusingly!) down at you?


You feel a tinge of guilt, remembering all the recipes you meant to try with it, the mounds of gloriously spiralized, healthy fruits and veggies you were gleefully going to create.

Yep. I hear ya.

My spiralizers had that same experience all winter. They had a lonely couple of months while I got all crazy over my Instant Pot and went through my “Let’s Learn to Use a Pressure Cooker” phase.

But it’s ok! We’re going to fix all this today!

No more dusty shelves for our spiralizers, no more guilt for us!

With summer just around the corner, heaps of gorgeous produce are on their way … and thanks to all these beautiful recipes from my food blogging buddies, we’ll all know just what to do with them!

But wait …

Why Aren’t There Zoodle Recipes Here?!?

You’re right. Something’s missing here, isn’t it?

The first, obvious thing that most everyone makes with a spiralizer is … zucchini noodles (aka zoodles). So where are they?

It’s not a mistake. No, no! And they really aren’t missing at all.

Actually, we have an entire, separate post on 33 Game-Changing, Healthy ZOODLE recipes. Zoodle casseroles, soups, salads … even spring rolls and lettuce wraps. (When zucchini season really gets cranking later this summer, you’ll be beyond-ready to wrangle that bumper crop!)

Of course, I always recommend that one of the very easiest ways to get your family on board with the whole zoodle thing is to start them off slowly, with our recipe for Zucchini Noodles for Beginners.

A mix of zucchini noodles with traditional pasta makes this particular recipe seem more familiar and approachable for picky eaters and veggie-suspicious family members. It’s a great starting point for new spiralizers!

But, what if you …

Don’t Have a Spiralizer? (No Problem!)

First, I’d encourage you to consider buying one, because they really are a lot of fun!

Plus, they open up a whole new way of preparing produce (and MORE fruits and veggies is ALWAYS a good thing). Those cute spirals really amp up the kid-appeal, too, so if your little ones are struggling with certain vegetable flavors or textures, trying some sproingy curlicues just might be the magic solution!

I own three spiralizers, and would happily recommend two of them, the Spiralizer 5-Blade and the Mueller 4-Blade.

Also, if you’re just dipping your toes in the welcoming waters of Lake Spiralizer, not quite ready to dive right in there – it’s good to know that many of the recipes below can even be made without a spiralizer. With some good knife skills, you can get pretty close to the same results on some of these recipes (although probably not the ones where you’re attempting to create long, thin, even noodles).

But watch out … once you discover all the possibilities, and get that spiralizer kicked into full-on production mode, trips to the farm market will never be the same …

33 Fruit and Veggie Spiralizer Recipes

Spicy Roasted Sweet Potato Spirals with Guacamole from Danielle at The Creative Bite


Sesame Beef Squash Noodle Bowl from Maggie at Omnivore’s Cookbook


Spiralized Cucumber Salad with Wasabi Cucumber Avocado Dressing from Jenn at Peas and Crayons


Garlicky Butternut Squash Noodles with Spinach and Ricotta from Gina at Running to the Kitchen


Healthy Sweet Potato Noodle Salad with Chickpeas and Rocket from Elena at Happy Kitchen.Rocks


Thai Papaya Salad (Som Tam) from Smruti at Herbivore Cucina

(Interesting note: Smutri says that Som Tam, the Thai variation of a spicy green papaya salad eaten throughout Southeast Asia, was included on a list of the World’s 50 Most Delicious Foods {compiled by CNN Travel in 2011, updated in 2018}. If that doesn’t make you curious to try this recipe, I don’t know what would!)


Shrimp Salad Bowl with Mango Salsa from Maggie at Omnivore’s Cookbook


Green Curry Sweet Potato Noodle Bowls from Julia at The Roasted Root


Spiralized Gluten-Free Pear Ginger Crumble from Annemarie at Just a Little Bit of Bacon


Spiralized Raw Beet Salad with Blood Oranges from Natasha at Salt & Lavender


Sweet Potato “Noodle” Pad Thai from Aysegul at Foolproof Living


Spiralized Apple Cranberry Salad from Danielle at The Creative Bite


Thai Prawn Spiralizer Salad from Nicky at Kitchen Sanctuary


Roasted Asparagus and Sweet Potato Noodles from Letty at Letty’s Kitchen


Spiralized Indian Waldorf Salad from Melanie at Melanie Makes


Baked Tofu Bowl with Carrot Noodles from Smruti at Herbivore Cucina


Cucumber Noodle Tzatziki Salad from Marcie at Flavor the Moments


Cinnamon Apple Noodle Breakfast Bowl with Candied Nuts from Bethany at Athletic Avocado


Sesame Sweet Potato Noodles from Sara at The Organic Dietitian


Daikon Salad with Green Apple and Pepitas from Sandi at Fearless Dining


Butternut Squash Noodles with Spinach and Mushrooms from Kelly at Tasting Page

(You’ve heard me say it before: browned butter is magical stuff! If you loved my recipe for Spaghetti Squash with Sage-Browned Butter *swooning at the memory* then you’ve gotta try this Butternut Squash Noodles recipe! Just a tiny bit of butter goes a loooong way with some yummy fresh sage – and Kelly even has a suggestion for how to make it vegan!)


Cucumber Noodle Prawn and Mango Salad from Richa at My Food Story


Coconut Curry Soup with Sweet Potato Noodles from Jenn at Veggie Inspired


Low Calorie Healthy Onion Bhajis from Samantha and Dominic at Recipe This

(Note that this recipe requires an air fryer, in addition to a spiralizer.)


Paleo Turkey Chili (Over Sweet Potato Noodles) from Liz and Tyler at The Clean Eating Couple


Asian Spiralized Cucumber Salad from Rachael at Rachael Hartley Nutrition


Butternut Squash Noodles (with Chives, Sunflower Seeds and Pumpkin Seeds) from Kelly at My Organic Diary


Bacon & Asparagus Faux-sotto {Risotto} from Dianna at The Kitchen Prep


Spiralized Purple Carrot Salad with Cilantro from Sandi at Fearless Dining


Vegan Coconut Curry with Sweet Potato Noodles from Taylor at Food Faith Fitness


Spiralized Butternut Squash Flatbread with Arugula Pesto from Jamie at A Sassy Spoon


Spicy Chicken and Apple Sweet Potato Stir Fry from Randa at The Bewitchin’ Kitchen


Chickpea Noodle Soup with Spiralized Celeriac from Kathy at Healthy Slow Cooking


So many scrumptious fruit and veggie spiralizer recipes … so much inspiration! No doubt, that handy little appliance will go from lonely and forgotten to kitchen hero, in no time!

You Can Zoodle Everything: 30 Spiralizer Recipes for Paleo & Low-Carb Pasta

Step aside, pasta — veggie noodles are the keto and paleo-friendly way to get your spaghetti fix without the grains. These spiralizer recipes are packed with fiber, vitamins, and delicious flavor (with none of the fog-inducing gluten).

Related: 18 Recipes for Shirataki Noodles That’ll Blow Your Mind (Not Your Diet)

You can use all kinds of vegetables for spiralizer recipes. Look for produce with no pits or seeds, and no hollow insides. Dimensions matter, too — get veggies at least a few inches in diameter, and at least a few inches long. To avoid mushy veggie noodles, look for produce with solid, firm flesh. (The only exception is bell peppers — yes, you can use them for spiralizer recipes, too!)

From zoodles to broccoli stems and beyond, this mega-list of low-carb pasta and spiralizer recipes proves that you don’t need conventional pasta to create filling, wow-worthy meals.

Zucchini and Zoodle Spiralizer Recipes

Raw Spiralized Zucchini Noodles With Tomatoes and Pesto

Image via Skinnytaste

Bright and herby pesto folds into mild zoodles in this keto-friendly and vegetarian spiralizer recipe. Since the zoodles stay raw, this recipe is also super-quick to prepare. To keep it Bulletproof, omit the parmesan (or get a full-fat, grass-fed, raw variety).

Carbonara Zoodles With Crispy Bacon & Sage

You don’t need cheese to make a delicious spag carb. This Whole30-friendly recipe for low-carb pasta gets cheesy flavor from a smooth puree of cauliflower and rich butternut squash. No dairy or grains in sight — plus, each fiber-filled serving is just over 10 net carbs.

Zucchini Noodles With Chicken, Cilantro, and Lime

Image via iFOODreal

This one-pot spiralizer recipe is perfect for busy weeknights, and takes 20 minutes from start to finish. Simply brown your chicken breast, then set aside and saute your zoodles in the same pan. For a more Bulletproof approach, get organic pastured chicken and omit black pepper (or grind it fresh from high-quality peppercorns).

Low-Carb Beef Stir Fry

No takeout needed: Get your Chinese food fix in a fraction of the time with this easy spiralizer recipe. With 12 grams of net carbs, plenty of veggies, and lots of healthy fats, it ticks all the boxes for a keto-friendly, paleo, and Whole30 dinner option.

Zucchini Noodles With Simple Bolognese Sauce

Image via Eat Yourself Skinny

Want to make zoodles more substantial? Use this spiralizer recipe for a filling meal that could convert any spaghetti addict. A rich red meat sauce blends into perfectly tender zoodles for a quick 30-minute meal that won’t put you in a carb coma. Use grass-fed beef, swap bone broth for red wine, get BPA-free canned tomatoes, and use high-quality black pepper to keep it Bulletproof.

Sweet Potato Noodle Spiralizer Recipes

Sweet Potato Curly Fries With Garlic Aioli

Image via Downshiftology

Almost as easy as hitting the drive through: This spiralizer recipe transforms a sweet potato into crisp, perfectly spiced fries. While it’s already paleo on its own, it also makes a good option for carb re-feed days on keto. Use mayonnaise made with avocado oil to keep this recipe more Bulletproof. (And since paprika is a suspect spice, enjoy these fries only occasionally.)

Creamy Spinach Sweet Potato Noodles With Cashew Sauce

Image via Pinch of Yum

Cashews blend up into a creamy, alfredo-like sauce in this vegan-friendly spiralizer recipe worthy of the trendiest gourmet restaurant. Sweet potato noodles (swoodles?) get even more flavor from fresh herbs and garlic. Use raw cashews and lightly steam your spinach instead of pan-frying for a more Bulletproof-friendly meal.

Spiralized Sweet Potato Egg in a Hole

Image via Eat The Gains

No bread, no problem: A nest of sweet potato noodles gets topped with a runny, lightly fried egg for the perfect post-workout meal. Upgrade this spiralizer recipe with extras like fresh herbs or a generous scoop of guacamole.

Sweet Potato Cheeseburger Casserole

Image via Paleohacks

Don’t let the name fool you — there’s no cheese in this hearty spiralizer recipe. Instead, sweet potato noodles get packed all in one skillet with ground beef and filling vegetables like carrot and celery. Use BPA-free canned tomatoes and go easy on the paprika and pepper to keep it more Bulletproof.

Coconut Curry Soup With Sweet Potato Noodles

Image via Veggie Inspired

This 30-minute spiralizer recipe is the ultimate comfort food. Curly sweet potato noodles swim in a broth of curried coconut milk for a rainbow-colored meal with minimal prep time. For a Bulletproof take on this recipe, swap green peas for a green-zone vegetable like green beans.

Cucumber Spiralizer Recipes

Baked Salmon With Thyme-Ghee and Cucumber Noodles

Tender wild-caught salmon sits on a bed of sliced fennel and cucumber noodles in this easy and elegant spiralizer recipe. And with added fat from green olives, olive oil, and grass-fed ghee, this recipe makes the perfect keto-friendly dinner.

Avocado Egg Salad With Spiralized Cucumbers

Image via Inspiralized

Switch up your lettuce-based salads with this veggie noodle alternative. In this recipe, mayo-free egg salad makes the perfect creamy topper for crisp cucumber noodles. For a more Bulletproof approach to this spiralizer recipe, swap dijon mustard with high-quality yellow mustard.

Blueberry Honey Lime Chicken With Avocado Pesto Cucumber Noodles

Image via Food Faith Fitness

Blueberries and chicken? Try it to believe it: Marinated chicken breast gets a pop of flavor from a sweet blueberry salsa, all over a bed of creamy avocado-infused cucumber noodles. This paleo-friendly spiralizer recipe is nearly Bulletproof — just make sure you use raw honey and opt for a hot sauce made with apple cider vinegar.

Clean Eating Cucumber Noodles With Lemon Basil

Image via Healthy Seasonal Recipes

No lemons here — this spiralizer recipe uses a special herb called lemon basil to season crunchy cucumber noodles. Make this fresh recipe for the perfect side dish or pair with extra veggies and protein for a satisfying salad. To stay Bulletproof, swap white wine vinegar with apple cider vinegar.

Butternut Squash Noodles Spiralizer Recipes

Butternut Squash Noodles in Sage Brown Butter

Image via Boulder Locavore

In a classic flavor pairing, butternut squash noodles get dressed in savory sage-infused brown butter. Roast your boodles with high heat-friendly ghee instead of olive oil, and skip the parmesan to keep this spiralizer recipe Bulletproof.

Rosemary-Sage Butternut Squash Fritters

These golden-brown fritters are more versatile than you think. Make this spiralizer recipe anytime you want a bread alternative for open-faced sandwiches, or simply drizzle with raw honey and cinnamon for a fiber-packed dessert.

Butternut Squash Noodles With Spring Pesto and Roasted Tomatoes

Image via Neil’s Healthy Meals

This spiralizer recipe is 100% vegetarian (and 100% delicious). Roasted tomatoes take a dip in herbaceous pesto, then get poured over a bed of butternut squash noodles. For more Bulletproof results, roast your tomatoes and fry boodles in ghee instead of olive oil.

Skillet Beef Tagine With Spiralized Butternut Squash

Image via Mindy’s Cooking Obsession

This paleo-friendly take on meat and potatoes takes less than 30 minutes and only requires one skillet. Tender chunks of beef combine with savory spices and butternut squash noodles for a spiralizer recipe that will warm you from head to toe. Pick up grass-fed sirloin, get BPA-free canned tomatoes, and use beef broth from pastured bones to get a more Bulletproof main dish.

Plantain Spiralizer Recipes

Jerk Shrimp With Crispy Plantain Noodles

Image via Eating Bird Food

Yes, you can make noodles out of plantains! Crispy plantain noodles pair with sweet and spicy shrimp and creamy avocado for a dish that will transport you to the tropics. (Best of all? This recipe is sugar-free, Whole30, and paleo, too.) Use high-quality seasonings, full-fat coconut milk, and wild-caught shrimp to make it more Bulletproof.

Crispy Plantain Tots

Image via Grazed And Enthused

Who says you need potatoes to make perfectly crispy tots? This spiralizer recipe calls for chopping your plantain noodles into small shreds, forming them into tots, and pan frying. The result is a perfectly dippable and kid-friendly side dish. For more Bulletproof tots, fry with ghee instead of olive oil.

Puerto Rican Picadillo With Plantain Rice

Image via Food By Mars

Want a grain-free take on rice? Look no further: plantain noodles get pulsed in a food processor and lightly sauteed for a deliciously starchy alternative. Top with meaty, low-nightshade picadillo for a balanced paleo meal. Use grass-fed beef and omit the raisins to make this spiralizer recipe Bulletproof.

Coconut Plantain “Rice” Pudding

Image via Inspiralized

Rice pudding… with no rice? Plantains get the spiralizer and food processor treatment once again to form perfect rice-like granules. Heat them gently with non-dairy milk for a creamy, grain-free take on a classic dessert. Omit raisins and swap almond milk for coconut milk and vanilla extract for a more Bulletproof version of this spiralizer recipe.

Daikon Radish Noodle Recipes

Low-Carb, Keto Chicken “Noodle” Soup

Image via Healthful Pursuit

Daikon radish noodles are the perfect low-carb pasta alternative in this soothing chicken soup. Plus, you can even prepare this spiralizer recipe in an Instant Pot to save time. For a more Bulletproof soup, use chicken meat and stock from organic, pastured chickens.

Instant Pot Beef Pho

Image via Unbound Wellness

Similar to the pho in our shirataki noodle recipe roundup, this spiralizer recipe uses neutral daikon radish noodles to capture a similar taste and texture to rice noodles. If you can’t find daikon radish, you can also use zucchini noodles — either way, this beef pho is perfect for anyone sensitive to nightshades or following AIP. Just make sure your beef and beef broth are grass-fed to stay Bulletproof.

Daikon Radish Salad

Image via Masala Herb

This fresh spiralizer recipe stars mild daikon radish and a simple oil and vinegar dressing. It only takes minutes to prepare this paleo, Whole30, and keto side dish that can feed a small crowd. Keep it Bulletproof with apple cider vinegar, extra virgin olive oil, and fresh pepper from high-quality peppercorns.

Broccoli Stem Spiralizer Recipes

Spiralized Broccoli With Meatballs

Image via No Thanks To Cake

Don’t toss out your broccoli stems! Instead, use this spiralizer recipe: Broccoli stems get the low-carb pasta treatment with rich marinara sauce and beefy meatballs. Use a sugar-free marinara and meatballs from grass-fed beef to stay more Bulletproof.

Spiralized Lemon Garlic Broccoli With Bacon

Image via Food Republic

Bright lemon and savory bacon are the perfect pairing in this spiralizer recipe that uses whole heads of broccoli — stem and all. You only need about 30 minutes and a handful of ingredients to prepare this drool-worthy dish, too. Want to make it Bulletproof? Omit the parmesan, or use a raw, full-fat, grass-fed variety instead.

Grilled Chicken Salad With Burst Tomatoes, Spiralized Broccoli, and Pesto Vinaigrette

Image via Yoga Journal

Since broccoli stems are just as nutrient-packed as florets, this spiralizer recipe takes full advantage. Stem noodles mix together with herbed chicken and a zesty pesto sauce for a colorful and hearty meal. Want to stay Bulletproof? Grill and roast with ghee instead of olive oil, use organic pastured chicken, swap red wine vinegar for apple cider vinegar, and keep your almonds raw.

Jicama Spiralizer Recipes

Carrot Jicama Salad

Image via Craving Goodness

Light and crisp jicama noodles marinade together with spiralized carrot and cucumber in this clean-eating recipe. A spicy vinaigrette with orange chunks, lime juice, and ginger also packs a punch of flavor. To keep this spiralizer recipe more Bulletproof, use a tangerine instead of an orange.

Spiralized Jicama & Avocado Salad

Image via Whitney Bond

This sweet and creamy salad stars crisp spiralized jicama, chunks of fresh avocado, and a zesty honey lime dressing. Plus, with no lettuce, you can make it in the morning and take it to work without worrying about wilting. To stay Bulletproof, swap in raw honey and regular mustard where the dressing calls for honey and dijon.

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  • Get inspired to use your spiralizer and make these roasted, flavorful spiralized vegetables. PLUS, 20 ways to take your spiralized veggies to the next level by turning them into yummy, nutrient-packed recipes bursting with flavors!

    This post isn’t about how amazeballs my recipe is (because it’s rather simple). I wanted to share the first thing I made with my spiralizer and then link up to a whole lotta other spiralized recipes to inspire you to GET SPIRALIZING!

    First and foremost, I have to give a giant shoutout to Ali from Inspiralized. She is the queen of spiralizing and has an entire blog full of videos, tutorials, and recipes on spiralizing. She is one of my greatest mentors and she’s a total BA.

    I had no idea what spiralizing was until I saw her blog, so heehaw!

    I haven’t experimented with it much at all. For the most part, I’ve stuck to making these roasted herby veggies, so I am excited to start experimenting with more intricate recipes from other bloggers.

    When I made this recipe I was multi-tasking, so I needed a cooking method that was very hands off. Pan frying takes too much work, hence le oven. With this method- you literally stick it in the oven, toss the noodles halfway through and, BOOM, 20 minutes later you’ve got beautifully roasted zoodles and sweet patoodles.

    If you want to get fancy or make these herby vegetables into a meal, I added the spiralized egg nests into the recipe! You guys, there are SO good.

    If you are in the market for a spiralizer, I love the INSPIRALIZER because it is easy to use and (more importantly) easy to clean! I just can’t get enough of it!


    Roasted, Easy, Herby Spiralized Vegetables

    Get inspired to use your spiralizer and make these roasted, flavorful spiralized vegetables. PLUS, 20 ways to take your spiralized veggies to the next level by turning them into yummy, nutrient-packed recipes bursting with flavors!

    • Prep Time: 15 minutes
    • Cook Time: 20 minutes
    • Total Time: 35 minutes

    Author: Linley Richter Yield: 6 1x

    For Spiralized Herby Vegetables

    • 1 large zucchini,
    • 1 small sweet potato, peeled
    • 1 medium potato, peeled
    • 2 tablespoons olive oil
    • 1/4 cup fresh parsley
    • 1 tablespoon dried basil
    • 1 tablespoon all-purpose spice mix
    • 1 teaspoons garlic powder
    • salt and pepper, to taste

    For the Spiralized Egg Nests

    • 8 eggs

    For Spiralized Herby Vegetables

    1. Preheat your oven to 375ºF and spray a baking sheet with olive oil and set aside.
    2. Use your Inspiralizer to spiralize your vegetables, using Balde D.
    3. Place all spirlaized vegetables on your oiled baking sheet. Add the rest of your ingredients to your vegetables and massage ingredients into your vegetables with your hands.
    4. Bake at 375ºF for 20 minutes, toss half way.

    For Spiralized Egg Nests

    1. Preheat your oven to 375ºF and spray a baking sheet with olive oil and set aside.
    2. Use your Inspiralizer to spiralize your vegetables, using Balde D.
    3. Place all spirlaized vegetables on your oiled baking sheet. Add the rest of your ingredients to your vegetables and massage ingredients into your vegetables with your hands.
    4. Bake at 375ºF for 10 minutes.
    5. Remove from oven and carefully separate your herby vegetables into 8 separate stacks.
    6. Use a fork or knife to form vegetable stacks into small nests. Crack an egg into the middle of each next.
    7. Bake for an additional 10-15 minutes.
    8. Remove from oven and enjoy!


    Nutrition is for six people and does not include eggs.


    • Serving Size: 1/6
    • Calories: 99
    • Sugar: 4
    • Fat: 5
    • Carbohydrates: 13
    • Fiber: 2
    • Protein: 2


    Now, I am sure you are wondering what the heck this spiralizer looks like, where I got it, how much it was, etc.

    The one I use (and love) is the Inspiralizer ($34.95) from Inspiralized. The Inspiralizer is the best with its safety features and easy clean-up. It also comes with 4 interchangeable blades for your noodle preference (i.e. fettuccini, linguini, ribbons or spaghetti). Here she is!!

    And now for the best part of this whole entire post. We’ve rounded up some of our favorite healthy spiralized vegetable recipes from Fit Foodie Finds and bloggers we love! Enjoy.

    How to Make Caramelized Onions in the Oven by Fit Foodie Finds

    Green GoddessZucchini Pasta by Fit Foodie Finds

    Spiralized Garlic Sriracha Hash Browns with Baked Eggs by Fit Foodie Finds

    Slow Cooker Turkey Bolognese Zucchini Noodles by Little Bits Of

    Golden Beet Noodles with Spicy Peanut Sauce by Heart Beet Kitchen

    Soy Ginger Salmon with Teriyaki Zucchini Noodles by Inspiralized

    Coconut Curry Meatballs with Spiralized Vegetables by Jessica Gavin

    Thai Peanut Sweet Potato Noodles with Roasted Tofu by Inspiralized

    Do you have a spiralizer? What is the best recipe you’ve made with it?!

    This dish is the quintessential veggie wonderland of flavor and is based on one of my all-time favorite pasta dish from The Cheesecake Factory (Evelyn’s Favorite Pasta). Back in the days before I was GF, this popular pasta dish was a frequent favorite of mine.

    That’s why I had to re-make it into an even healthier grain-free dish that everyone will enjoy, whether they’re living grain-free or not! In fact, it’s so tasty, Paleo Parents asked me to participate in their Cheesecake Factory Paleo Recreation Recipe Roundup where they’re sharing some of the best grain-free versions of favorite dishes from the Cheesecake Factory menu.

    The combination of sundried tomatoes and kalamata olives with artichoke hearts and asparagus is a real show stopper! And it’s even more delicious as leftovers, as the flavors become even more intense after they’ve had a chance to meld! For an even heartier dish, simply serve it alongside a perfectly grilled chicken breast.

    For those of you taking the Whole30 Challenge, I’ve got great news – this dish is Whole30-friendly too! So get out your spiralizer and get ready for a mouthful of fabulous flavor!

    Making zoodles (zucchini noodles) literally takes just seconds. All you need is a spiralizer and you’re ready to not only make zucchini noodles, but so many other great veggie noodles as well. Be sure to check out my How To Spiralize Photo Tutorial for easy step-by-step instructions.

    It’s no secret that I have a blast transforming our favorite pasta dishes into zoodle creations since these dishes really up-the-ante when it comes to our daily intake of wholesome veggies. Plus, as the only grain-free girl in a house-full of grain lovin’ guys, changing out noodles for zoodles makes it a whole lot easier for me – and a whole lot more nutritious for all of us!

    How to Spiralize in 3 Easy Steps!
    If you’re new to spiralizing, be sure to check out “How to Spiralize in 3 Easy Steps” (a helpful photo tutorial), along with my some of my other favorite zoodle recipes, such as Stir Fry Veggies Zoodles and Pan Seared Balsamic Chicken with Pesto Zoodles. YUM!

    Remember, whether you’re GF or not, replacing pasta with zoodles is a tasty and healthy way of getting more wholesome veggies on your family’s plate for even greater nutrition!

    Enjoy and be sure to check out the other delicious grain-free Cheesecake Factory recipe makeovers over at Paleo Parents.

    Veggie Sauté with Zoodle Ribbons (GF)


    • 3 medium to large organic zucchini
    • 2 tbsp olive oil
    • 1/2 cup diced yellow onion
    • 5-6 cloves of garlic, sliced
    • 2 cups fresh broccoli florets
    • 1 cup fresh asparagus tips
    • 1 cup chopped artichoke hearts
    • 8 whole sun dried tomatoes in olive oil, roughly chopped (plus oil, see instruction)
    • 1/2 cup fresh basil, roughly chopped
    • 1/2 cup pitted kalamata olives, cut in half
    • 1 1/2 tsp sea salt
    • 1/2 tsp freshly ground black pepper


    1. Using a spiralizer with the small-hole blade attachment, make zucchini noodles; set aside. (For step-by-step instructions on how to make zoodles, be sure to check out my How to Spiralize in 3 Easy Steps Photo Tutorial.)
    2. Heat a large sauté pan (or wok) over medium-high heat. Add olive oil, onion and garlic. Sauté until onion starts to soften a bit (about 2-3 minutes).
    3. Add broccoli, asparagus, artichoke hearts, sun dried tomatoes and about 1-2 tbsp of the sun dried tomato oil. Toss veggies well to thoroughly coat. Cover pan and allow to steam about 2 minutes.
    4. Then add the basil, olives and seasoning. Sauté 2-3 minutes, stirring constantly.
    5. Add the zucchini noodles and toss well to combine. Cover and allow to steam for a minute or two, until zucchini noodles reach desired texture. If the mixture is too dry, add a tablespoon of water, then cover to allow for more steam.
    6. Divide among bowls and enjoy! Serve with a side of grilled chicken or steak for an even heartier meal.


    Time-Saving TIp: You can spiralize the zucchini noodles up to 3-4 days in advance. Simply store in an airtight container with a paper towel to absorb excess moisture. Same goes for the other veggies in this dish. That way, you’re all ready to go to make a quick and healthy meal!

    Life After Whole30 Recipe Variation: If you’re NOT doing Whole30 and you’re not dairy-free, feel free to sprinkle on some fresh grated Parmesan.

    3.1 https://thenourishinghome.com/2014/04/veggie-saute-zoodle-ribbons/

    Disclosure: The above links to the spiralizer kitchen tool are amazon affiliate links. By purchasing via these links The Nourishing Home receives a small percentage of the sale at no additional cost to you. Of course, you are not obligated to use these links to make a purchase, but if you do, please know that it helps to support this site and ministry. Thank you!

    Some of the links below are affiliate links, so we may receive a commission, at no cost to you, if you make a purchase through a link. Check our disclosure for more info.


    I love vegetables.

    I also love pasta…And as much as I really want to go for low-carb recipes, bread and pasta will never disappear from my plate!


    There is one solution I found a few years ago to reduce carbs in my diet while still enjoying a tasteful and delicious meal.

    Have you ever tried a spiralizer?

    If you haven’t, now it’s time to get started. There are so many healthy and tasty spiralizer recipes to chose from! And by substituting pasta with vegetables, you will not only reduce your carbs intake but also increase the number of vitamins and fiber in your diet.

    And I promise you won’t lose anything in taste.

    I know spiralizers have been around for a while, and I really wanted to resist the temptation to buy one.

    After all, I call myself a frugal-minimalist. I really didn’t have any space in my tiny kitchen for another tool. Especially one that, I thought, I would probably use twice (like most of the kitchen tools we all buy…garlic peeler anyone?).

    Table of contents

    1. What Does Spiralizing Mean?

    Spiralizing means turning vegetables or fruits into noodles. It’s a very simple process, and it’s basically a different way of cutting vegetables. But turning veggies into beautiful ribbons makes eating them even more appealing!

    By turning veggies into noodles, you can create a naturally gluten-free, low-carb paleo, keto, vegan and vegetarian-friendly alternative to pasta.

    Spiralized veggies are not only filling and nutritious. They are easy to make and beautiful to see. Spiralizing is a great way to incorporate more veggies into your diet, go for low-carb options that will help you lose weight and stay healthy, and will also help you to stay on budget.

    What more could you want?

    2. Which Spiralizer?

    There are many different spiralizers on the market. The Paderno Spiralizer is one of the top sellers on Amazon, with over 9,000 reviews and 4.5 stars.

    Another great alternative is The Inspiralized. Or, if like me, you need to save space, you can go for a smaller option like the SimpleTaste Spiralizer. It’s not as sturdy as the other options, but a good alternative if you don’t want to spend too much on a spiralizer.

    Another way to go, if you just want to test a recipe out, and you aren’t sure about the investment, is to use a Julienne Peeler. It takes a bit longer to cut vegetables with it, but you can achieve a similar result, and see if you like it.

    3. How to Use a Spiralizer

    1. Clean your vegetables

    Wash your vegetables and peel them (if you want to). Cut off both ends to make them flat and even.

    2. Chose your blade

    Select the best blade for the job, based on vegetables and recipes.

    Please, please be careful! No matter what spiralizer you use, the blades are always really sharp. Avoid cutting yourself (yes, I’ve been there…I’ve done that…spiralized finger isn’t fun!).

    3. Place vegetables onto spiralizer

    Make sure the spiralizer is firmly and securely in place on your table or kitchen worktop. Place the vegetable onto the spiralizer, and make sure the vegetable is aligned with the central blade.

    4. Spiralize!

    This is the fun part: turn the handle and watch your veggies transforming into noodles! Collect all your spiralized vegetables in a bowl, ready for your delicious recipe!

    4. Veggies and Fruits That Can Be Spiralized

    There are plenty of vegetables and fruits that can be spiralized. Zucchini is the most common vegetable used in recipes. It’s soft and easy to spiralize and with its neutral color and taste, it’s easy to substitute it to pasta in many recipes. But there are plenty of other options too!

    Whatever veggie you pick, use the tastiest and freshest ingredients you can find!

    Here are the top tips to make sure you don’t spiralize the wrong veggie:

    1. Make sure the vegetable or fruit has firm and solid flesh. If it’s too juicy, it won’t work!

    2. You need vegetables at least 2 inches long, or you won’t be able to turn veggies into noodles.

    3. You need the vegetable to be at least 1.5-2 inches wide, or the spiralizer blades won’t cut through it. If you are spiralizing carrots or other “narrow” vegetables, make sure you pick the widest you can find.

    Here are just some of my favorite vegetables and fruits you can spiralize, but feel free to try others and use your imagination!

    • Zucchini (Courgettes)
    • Cucumber
    • Beet
    • Cabbage
    • Carrot
    • Parsnip
    • White Potato
    • Sweet Potato
    • Onion
    • Butternut Squash
    • Celeriac
    • Pear
    • Apple

    5. How to Store Spiralized Veggies (Courgetti, Zoodles and anything else…)

    Dry your spiralized veggies

    Zucchini noodles — and other vegetables with some water weight — can get soggy. After you spiralize, dry them off with a paper towel or spiralize into a colander and let them drain while you do the rest of your prep. You might also try salting them (like eggplant), or if you’re cooking them, just toss them in the sauté pan.

    Carrots, parsnips, and other root vegetables, on the other hand, tend to be a bit crunchy. This makes them perfect for lunch because you can dress them in advance — no need for a separate salad dressing container. If you’re eating them right away, let them sit for a bit to soften.


    Preparing spiralized veggies on the go can be time-consuming, but my tip is to spiralize the veggies once on Sunday when I have a bit more time. Then store them in the fridge in a paper towel lined airtight container or plastic bag.

    They will last for 4-5 days.

    The paper towel will absorb all the excess moisture and your veggie noodles will be ready for the next meal!

    6. My Top Spiralizer Tips

    Tip #1

    Colorful veggies (beets, carrots) are great to spiralize, but they can easily stain your spiralizer. Make sure you wash your spiralizer immediately after use.

    Tip #2

    Zucchini noodles (Courgetti) and any other vegetables full of water can easily get soggy. Place them in a colander and sprinkle with salt. They will release most of their water content within 10-15 minutes, then dry them with a paper towel.

    Tip #3

    Spiralize your veggies ahead of time during the weekend, and place them in an airtight container in the fridge. This will speed up your dinner prep time in the evenings, during the week.

    Tip #4

    Pick the most symmetrical veggies you can find. As much as I love ugly looking vegetables, the straighter the veggie is, the easier will be to spiralize it.

    7. The Best Spiralizer Recipes

    You can pretty much turn every pasta or noodles recipe into a delicious spiralized version. And the great thing about turning veggies into spiralized vegetables is that you’ll normally get a low calorie, healthy version of the original dish, without losing on taste.

    Here you can find some of my favorite easy spiralizer recipes!

    1. Asian-Inspired Zoodle Flu Buster Soup

    This Asian inspired paleo zucchini noodle soup is light yet rich in anti-inflammatory properties. A soothing delicious and nutritious soup, it’s one of my favorite veggie spiralizer recipes!

    Found on Cotter Crunch

    2. Spicy Sesame Zoodles with Crispy Tofu

    This zucchini spiralizer recipe is SUPER easy to make – soy sauce, peanut butter, sesame oil, garlic, zucchini, and tofu. It’s a great vegan spiralizer recipe!

    Found of Pinch of Yum

    3. Kale and Falafel Bowls with Spiralized Butternut Squash

    I love falafel, they are so easy to make and are full of protein. Add some kale and spiralized butternut squash for the perfect dish.

    Found on Inspiralized

    4. Zucchini Pasta with Lentil Bolognese

    No matter how you want to call them: zucchini noodles, zoodle or courgetti, spiralized zucchini are one of the most versatile spiralized vegetables. And this lentil bolognese sauce is the perfect protein-packed sauce, for this low-carb pasta alternative.

    Found on Minimalist Baker

    5. Sweet Potato Noodles Salad

    Amazingly good real food salad with a short ingredient list! Cilantro, spiralized sweet potato, roasted corn, pepitas, and a homemade chipotle garlic dressing. Super yummy!

    Found of Pinch of Yum

    6. Burst Tomato Zucchini Spaghetti with Avocado Sauce

    A great healthy recipe ready in 30 minutes! Burst Tomato and Zucchini noodles tossed with a simple and creamy, vegan avocado sauce.

    Found on Pinch of Yum

    7. Noodle Free Pad Thai

    I love how colorful this dish is! And it’s also super delicious. Ready in 30 minutes, this is the perfect low-carb alternative to your favorite pad thai recipe.

    Found on Minimalist Baker

    8. Zucchini Noodles with Pesto

    Pesto is one of my favorite sauce, and these fresh, raw zucchini noodles tossed with basil pesto and cherry tomatoes are perfect for a light, healthy lunch or dinner.

    Found on Cookie and Kate

    9. Rainbow Noodle Salad

    Another colorful dish for you to try! This spiralized rainbow noodle salad is healthy and made entirely of vegetable noodles with a creamy avocado and lime dressing. Delicious!

    Found on Salt and Lavender

    10. Rainbow Power Salad with Roasted Chickpeas

    This is what I call beautiful food in a bowl! One of the tastiest spiralized recipes I have tried! And I love the crunchy roasted chickpeas!

    Found on Pinch of Yum

    11. Creamy Garlic Roasted Pepper Pasta

    This creamy Garlic Roasted Red Pepper spiralized zucchini pasta is simply delicious! With garlic, almond milk, roasted red peppers, and courgetti.

    Found on Pinch of Yum

    12. Raw Peanut Zoodle Salad

    This 15-minute Raw Peanut Zoodle Salad with spiralized zucchini, shredded carrots, and a simple peanut dressing is gluten-free. Quick to make and delicious to eat!

    Found on A Saucy Kitchen

    13. Zucchini Noodles and Lemon Ricotta

    A simple, yet delicious recipe with 3 main ingredients: zucchini, tomatoes, and olive oil. Plus a “vegan” ricotta made of sunflower seeds and macadamia nuts. The vegan ricotta is delicious to serve on the side and scoop onto the noodles as you like.

    Found on Love and Lemons

    14. Zucchini Sweet Potato Noodles Minestrone

    Perfect for the colder evenings! You can prep this soup in advance and reheat it when you are ready to eat it. The veggies stay firm and the broth just tastes better and better.

    Found on Love and Lemons

    15. Creamy Spinach Sweet Potato Noodles with Cashew Sauce

    Creamy spinach and sweet potato noodles are the main ingredients of this dish. Topped with a creamy cashew sauce this plate is divine. Gluten-free and vegan, it’s perfect if you are on a low-carb diet!

    Found on Pinch of Yum

    16. 15-Minute Garlic Lime Cashew Zoodles

    These spiralized zucchini noodles are ready in just 15 minutes! They are a quick and easy vegan meal option, ideal for lunch of dinner when you have very little time.

    Found on Salt and Lavender

    17. Peas and Pesto Potato Noodles

    If you want to eat fewer carbs than pasta, but still looking for something to fill you up, these spiralized potato noodles are the perfect compromise! I have to say this is one of my favorite spiralizer recipes!

    Found on Inspiralized

    18. Spiralized Thai Salad

    This spiralized Thai salad made with spiralized carrot, cucumber and cabbage is fresh, healthy, and has the most delicious cilantro-lime-peanut dressing.

    Found on Salt and Lavender

    19. Soy Sauce Sweet Potato Noodles

    Crunchy bean sprouts, spiralized carrot, sliced green onion, and toasted sesame seeds make this dish amazing. I love it on its own as a vegetarian (vegan, even!) main dish.

    Found on Love and Olive Oil

    20. Garlic Parmesan Mushroom Zoodles

    This 15-minute garlic parmesan mushroom spiralized zucchini recipe is one pan and just made with 6 ingredients. An easy and delicious low-carb dinner for the entire family!

    Found on The Flavours of Kitchen

    21. Crispy Spiralized Baked Fries

    Another one of my favorite veggie spiralizer recipes! Not as low-carb and skinny as some of the other options, but sometimes you just need something delicious. And these spiralized potatoes are exactly what you need!

    Found on Gathering Dreams

    5 from 2 votes

    Veggie spiralizer recipes

    21 quick and easy veggie spiralizer recipes, plus all the tips you need to know to spiralize your veggie to make skinny delicious low-carb recipes! Keyword: spiralizer recipes Author: Sara @ Gathering Dreams

    Veggies You Can Use in Your Spiralizer

    • Zucchini Courgettes
    • Cucumber
    • Beet
    • Cabbage
    • Carrot
    • Parsnip
    • White Potato
    • Sweet Potato
    • Onion
    • Butternut Squash
    • Celeriac

    Do you have any other favorite easy spiralizer recipes?

    Let me know!

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    These 20 spiralizer recipes will create healthy, delicious, and easy meals that are family-friendly. Learn how to incorporate spiralized veggies into your weekly meal plan to take your meals to the next level of delicious!

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    What can you make with a spiralizer?

    When spiralizing foods first became popular, nearly every recipe was for a form of zucchini noodles. Zoodles are a delicious pasta alternative, but spiralizer recipes have come a long way since then! There are so many fun and creative meals to make with a spiralizer. We’ve seen spiralizer recipes for:

    • pasta
    • soups
    • pasta salads and garden salads
    • Asian noodles – By subbing veggie noodles for rice noodles, you can turn your favorite chow mein or Pad Thai recipe into a healthy, guilt-free dinner.
    • breakfast, brunch, and dinner casseroles
    • desserts (YES, desserts! Just wait until you see the delicious treats you can make with a spiralizer!)

    What kind of veggies can be spiralized?

    You can spiralize just about any vegetable that is firm enough to take a spin through a spiralizer Some commonly spiralized veggies include:

    • zucchini
    • carrots
    • parsnips
    • potatoes (russets and sweet potatoes)
    • apples
    • rutabagas
    • butternut squash
    • beets

    How to cook zoodles (or other veggies with seeds)

    A common complaint about making recipes with zucchini noodles is that after cooking, they are watery and soggy. To cook deliciously tender zucchini noodles takes just a few extra minutes of prep. These tips also apply to other vegetables with seeds in them, such as eggplant, butternut squash, and cucumber.

    1. After spiralizing the veggies, pick out any noodles that are “seedy”.
    2. Place the noodles into a colander and sprinkle them with salt. Set the colander into a sink or over an empty bowl and let the veggies sit for 10-15 minutes, allowing the salt to help extract excess moisture.
    3. Don’t overcook spiralized veggies! If you will be steaming, boiling, or microwaving the noodles, keep a close eye on them. In most cases, they will cook much faster than pasta noodles.

    Spiralizer Recipes

    To make your menu planning as easy as possible, the spiralizer recipes shown below are broken out into categories. You can find recipes to try based on meal type. When you find something you want the recipe for, simply click on the image or the recipe title below it.

    Spiralized Breakfast Recipes

    Spiralized Sweet Potato Egg in a Hole via Eat the Grains

    Herby Roasted Spiralized Vegetables via Fit Foodie Finds

    Spiralized Breakfast Casserole via Skinny Fitalicious

    Baked Egg Sweet Potato Nests via Bowl of Delicious

    Spiralizer Recipes for Lunch

    Spiralized Zucchini Chicken Noodle Soup Jars via The Girl on Bloor

    Crab and Avocado Spiralized Cucumber Salad via Cotter Crunch

    Low-Carb Spiralized Zucchini Noodles with Pesto via Healthy Seasonal Recipes

    Zucchini Noodle Salad with Bacon and Tomatoes via Wholesome Yum

    Winter Caprese Beet Noodle Pasta via The Lean Green Bean

    Spiralized Greek-Style Salad via A Cedar Spoon

    Spiralizer Recipes for Dinner

    Ginger Beef Sweet Potato Noodles via The Girl on Bloor

    Spiralized Pad Thai Chicken Meal Prep Bowls via The Girl on Bloor

    Balsamic Roasted Spring Vegetables with Butternut Squash Noodles via Boulder Locavore

    Spiralized Cucumber Salad with Wasabi Cucumber Avocado Dressing via Peas and Crayons

    Vegetarian Sweet Potato Noodles with Spinach via Diethood

    Easy Tuna Ragu via Mommy’s Home Cooking

    Spiralized Sweet Potato Stir Fry via Joy Food Sunshine

    Baked Garlic Herb Rutabaga Noodles via Simple Seasonal

    Spiralized Dessert Recipes

    Mini Apple Browned Butter Tarts via The Creative Bite

    Spiralized Apple Tart with Quinoa Crust via Simply Quinoa

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    20 Healthy Easy Spiralizer Recipes

    5 from 1 vote Pin

    Enjoy more versatile vegetable dishes and low-carb, gluten-free creations with these healthy spiralizer recipes, including salads, low-carb pasta and ramen, zoodles, waffles and more.

    I love my spiralizer! It makes preparing vegetables quick, easy, and fun. There’s also something very attractive about a pile of colourful vegetable spirals on a plate. Spiralized fruit and vegetable noodles (or zoodles) can be used to make delicious raw salads, low-carb and paleo-friendly pasta and ramen alternatives, used in stir-fries, soups, waffles and pancakes. You can even make baked spiralized veggies like sweet potato curly fries, onion rings, or crispy apple chips.

    I’ve compiled some of my favourite spiralizer recipes below (all healthy, of course) but before we get started, I will answer some common questions about this kitchen gadget.

    What can I spiralize?

    You can spiralize all kinds of vegetables: zucchini/courgettes (known in the spiralizing world as “zoodles” or “courgetti”), carrots, cucumbers, sweet potato, pumpkin, beetroot, radish, turnips, even onions, cabbage and that broccoli stem you never know what to do with. You can also spiralize firmer fruits like apple and pear. The possibilities are almost endless, so get creative.

    Which spiralizer should I get?

    I have the classic version of the spiralizer, which I love, but there are many others on the market. Some are bigger and come with different attachments, while others are simple hand-held versions.

    Don’t have a spiralizer?

    If you haven’t yet invested in a spiralizer, don’t worry. You can use a julienne, mandolin, or a plain old vegetable peeler (you’ll get ribbons rather than spaghetti). If you have a lot of time on your hands, you can even recreate the same effect by slicing the vegetables thinly with a sharp knife.

    How to use a spiralizer?

    When spiralizing something like zucchini or sweet potato, choose a straight, thick vegetable so it stays centred when fitted between the two ends of the spiralizer, and to make sure the noodles don’t get cut too short. Here is a little video on how to use a spiralizer to make zucchini noodles, potato curly fries and apple chips.

    Spiralized Salads & Raw Dishes

    Raw vegetables are full of fibre, live enzymes and antioxidants and the spiralizer can make them into delicious creations in a matter of minutes. Best raw vegetables to spiralize include zucchini, carrots, cucumber, beets and celeriac.



    4. GREEK SALAD WITH CUCUMBER NOODLES from Two Peas and Their Pod

    Spiralized Pasta & Noodles

    Craving warming pasta or your favourite noodle soup? Cut down on the carbohydrates and satisfy your cravings by using spiralized veggie noodles instead.




    8. CHICKEN & CHICKPEA BROCCOLI PASTA from Inspiralized

    Making noodles from the stem of broccoli (which sometimes gets discarded) is a great way to use up the whole head of broccoli without wasting anything. Because of their firm texture, broccoli noodles (broodles?) make a great substitute for pasta or noodles.





    13. Spiralized Zucchini with Garlic, Sun-Dried Tomatoes & Parmesan from Chimera Obscura

    14. Garlic Butter Meatballs with Zucchini Noodles from Eat Well 101

    15. SWEET POTATO NOODLE BUNS from Inspiralized

    16. FRENCH ONION ZOODLE BAKE from Climbing Grier Mountain

    17. BAKED SWEET POTATO CURLY FRIES from Insiralized

    18. Spiralized apple Crumble from the healthy maven

    19. ZUCCHINI NOODLE EGG NESTS from what great grandma ate

    20. SWEET POTATO NOODLE WAFFLES from Inspiralized


    What’s you favourite way to use a spiralizer? Share your ideas in the comments.

    Recipes for spiralized vegetables

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