23 Zoodles Recipes to Make in Under 20 Minutes

Zoodles—aka zucchini noodles—are the ultimate healthy alternative to traditional pasta. Low in carbs, rich in vitamins, and incredibly versatile, they’re the perfect base for a quick, delicious meal. Whether you’re on a health kick or just looking to add more veggies to your plate, zoodles can be transformed into a variety of mouthwatering dishes in under 20 minutes.

Below are 23 zoodle recipes that are not only tasty but also easy to prepare—perfect for a busy weeknight or when you’re craving something light and healthy.

1. Garlic Parmesan Zoodles

A simple and flavorful dish, zoodles tossed with garlic, olive oil, and grated parmesan. This classic combo is easy to make, and you can add a sprinkle of fresh basil for extra zest.

Nutritional Info (per serving):
Calories: 180 | Carbs: 8g | Protein: 5g | Fats: 15g

Tip: To avoid watery zoodles, lightly salt them and let them sit for 5 minutes, then pat dry with a paper towel before cooking. This helps draw out excess moisture.

2. Zoodle Stir-Fry

Stir-fry your zoodles with soy sauce, sesame oil, and a variety of colorful veggies like bell peppers, snap peas, and carrots. Quick, flavorful, and full of crunch.

Nutritional Info (per serving):
Calories: 210 | Carbs: 12g | Protein: 6g | Fats: 15g

Tip: For a crispy texture, make sure to sauté your zoodles in a hot pan with a little oil, stirring occasionally. Don’t overcook them—zoodles cook fast!

3. Zoodles with Pesto

Blend fresh basil, garlic, pine nuts, and parmesan to create a vibrant pesto sauce, then toss it with your zoodles. A quick and delicious dish with a burst of Italian flavor.

Nutritional Info (per serving):
Calories: 250 | Carbs: 10g | Protein: 8g | Fats: 20g

Tip: For an extra creamy pesto, add a splash of olive oil while blending. You can also swap the pine nuts for walnuts for a different flavor profile.

4. Zoodle Carbonara

This lighter take on carbonara combines eggs, crispy bacon, and zoodles in a rich, creamy sauce without the extra carbs.

Nutritional Info (per serving):
Calories: 320 | Carbs: 10g | Protein: 18g | Fats: 22g

Tip: Be sure to toss the zoodles quickly with the egg mixture to avoid scrambling the eggs. The heat from the zoodles will create a silky sauce.

5. Zoodle Alfredo

For a creamy, indulgent alfredo without the guilt, blend cauliflower or cashews to make a rich, dairy-free sauce. Serve over your zoodles for a low-calorie option.

Nutritional Info (per serving):
Calories: 180 | Carbs: 12g | Protein: 5g | Fats: 12g

Tip: If using cauliflower, steam it first before blending to ensure a smooth, velvety texture in your sauce.

6. Zoodle Tacos

Sauté zoodles with taco seasoning and top with your favorite taco toppings like salsa, guacamole, and sour cream. A fresh, low-carb twist on Taco Tuesday.

Nutritional Info (per serving):
Calories: 230 | Carbs: 15g | Protein: 5g | Fats: 14g

Tip: To add some crunch, toast a handful of pumpkin seeds or crushed tortilla chips and sprinkle them on top of your zoodles.

7. Lemon Basil Zoodles

This light and refreshing dish combines zoodles with a citrusy lemon sauce and fresh basil for a quick and tangy meal that’s perfect for summer.

Nutritional Info (per serving):
Calories: 150 | Carbs: 10g | Protein: 4g | Fats: 9g

Tip: Squeeze fresh lemon juice over the zoodles just before serving for a bright, zesty flavor that will wake up your taste buds.

8. Zoodles with Shrimp Scampi

Garlic, butter, and shrimp are the stars of this dish, with zoodles replacing the pasta for a lighter, low-carb version of a classic favorite.

Nutritional Info (per serving):
Calories: 290 | Carbs: 10g | Protein: 22g | Fats: 20g

Tip: For an extra boost of flavor, add a splash of white wine to the sauce and let it cook off for a few minutes before adding the shrimp.

9. Spicy Peanut Zoodles

Craving something with a bit of heat? Toss zoodles with a spicy peanut sauce made from peanut butter, soy sauce, and a touch of chili flakes for an Asian-inspired treat.

Nutritional Info (per serving):
Calories: 350 | Carbs: 15g | Protein: 12g | Fats: 28g

Tip: If you prefer a sweeter peanut sauce, add a drizzle of honey or maple syrup. Adjust the chili flakes to suit your spice tolerance!

10. Zoodle Caprese

Fresh mozzarella, ripe tomatoes, and balsamic glaze combine with zoodles in this refreshing and light Italian-inspired dish.

Nutritional Info (per serving):
Calories: 250 | Carbs: 12g | Protein: 12g | Fats: 18g

Tip: Add a few basil leaves for a burst of freshness and extra flavor. Drizzle the balsamic glaze just before serving for an eye-catching finish.

11. Zoodle Bolognese

Top your zoodles with a rich and hearty bolognese sauce made with lean ground turkey or beef for a filling, satisfying meal.

Nutritional Info (per serving):
Calories: 350 | Carbs: 15g | Protein: 28g | Fats: 22g

Tip: Use crushed tomatoes for a thick, flavorful sauce. For extra veggies, sneak in some finely chopped carrots or mushrooms.

12. Zoodle Salad with Avocado

Toss zoodles with creamy avocado, cherry tomatoes, and a tangy lemon dressing. This refreshing salad is perfect for a light lunch or as a side dish.

Nutritional Info (per serving):
Calories: 200 | Carbs: 14g | Protein: 5g | Fats: 16g

Tip: For added texture, sprinkle some roasted sunflower seeds or slivered almonds on top. You can also add grilled chicken or shrimp for more protein.

13. Zoodle Soup

Warm up with a light soup made with chicken broth, zoodles, and your favorite vegetables. Add shredded chicken or tofu for extra protein.

Nutritional Info (per serving):
Calories: 150 | Carbs: 10g | Protein: 12g | Fats: 6g

Tip: For more flavor, throw in a splash of soy sauce or a dash of miso paste to the broth. A sprinkle of fresh herbs like cilantro will elevate the taste.

14. Zoodles with Sun-Dried Tomato Pesto

Sun-dried tomatoes bring a deep, savory flavor to a pesto sauce, making this dish a Mediterranean-inspired treat that pairs perfectly with zoodles.

Nutritional Info (per serving):
Calories: 280 | Carbs: 12g | Protein: 8g | Fats: 22g

Tip: If the pesto is too thick, thin it out with a little olive oil or water to reach the desired consistency.

15. Zoodle Veggie Bowl

Sauté a variety of vegetables like mushrooms, spinach, and bell peppers, then toss them with zoodles for a veggie-packed bowl of goodness.

Nutritional Info (per serving):
Calories: 220 | Carbs: 18g | Protein: 6g | Fats: 14g

Tip: Add a drizzle of tahini or your favorite dressing to enhance the flavors and provide a creamy finish.

16. Buffalo Chicken Zoodles

Combine zoodles with spicy buffalo chicken and a side of blue cheese for a tangy, hearty meal that’s perfect for anyone who loves bold flavors.

Nutritional Info (per serving):
Calories: 320 | Carbs: 10g | Protein: 25g | Fats: 22g

Tip: For extra heat, sprinkle on some hot sauce or chili flakes. Serve with celery sticks for a classic buffalo flavor experience.

17. Zoodles Primavera

A colorful mix of fresh veggies—such as cherry tomatoes, zucchini, and bell peppers—sautéed and served with zoodles for a healthy, Italian-inspired dish.

Nutritional Info (per serving):
Calories: 240 | Carbs: 15g | Protein: 6g | Fats: 15g

Tip: Add some lemon zest or fresh herbs like oregano and thyme for added freshness and depth of flavor.

18. Zoodles with Creamy Avocado Sauce

Blend avocado, garlic, lemon juice, and olive oil to make a rich, creamy sauce that coats the zoodles perfectly. A dairy-free alternative that’s just as delicious!

Nutritional Info (per serving):
Calories: 300 | Carbs: 14g | Protein: 4g | Fats: 24g

Tip: If the avocado sauce is too thick, thin it with a little water or extra lemon juice to create a silky texture.

19. Zoodle Frittata

Combine eggs, zoodles, spinach, and cheese to create a savory frittata that’s perfect for breakfast, lunch, or dinner.

Nutritional Info (per serving):
Calories: 280 | Carbs: 12g | Protein: 18g | Fats: 20g

Tip: Use a cast-iron skillet for even cooking, and finish the frittata under the broiler for a golden, crispy top.

20. Zoodles with Bacon and Eggs

For a quick and comforting meal, pair zoodles with crispy bacon and scrambled eggs. Top with a sprinkle of cheese for an extra indulgent touch.

Nutritional Info (per serving):
Calories: 350 | Carbs: 8g | Protein: 22g | Fats: 28g

Tip: To make this extra hearty, serve it with some avocado slices on the side.

21. Zoodle Caesar Salad

A low-carb, refreshing take on the classic Caesar salad, with zoodles replacing the lettuce and topped with a creamy Caesar dressing, croutons, and parmesan.

Nutritional Info (per serving):
Calories: 230 | Carbs: 12g | Protein: 10g | Fats: 18g

Tip: For extra crunch, use homemade or whole-grain croutons. You can also swap out the dressing for a lighter, yogurt-based version.

22. Zoodle Lasagna

Layer zoodles in place of traditional pasta sheets with marinara sauce and ricotta cheese for a delicious, low-carb lasagna that’s just as satisfying.

Nutritional Info (per serving):
Calories: 320 | Carbs: 14g | Protein: 22g | Fats: 22g

Tip: Pre-bake the zoodles for a few minutes to remove moisture and prevent soggy lasagna layers.

23. Zoodle Sushi Rolls

Make sushi with zoodles instead of rice for a light, low-carb alternative. Fill with your favorite sushi ingredients, like avocado, cucumber, and smoked salmon.

Nutritional Info (per serving):
Calories: 200 | Carbs: 8g | Protein: 12g | Fats: 14g

Tip: Use a bamboo sushi mat for rolling the ingredients tightly, and serve with a side of low-sodium soy sauce for dipping.

Conclusion

These zoodle recipes are perfect for anyone who wants to eat healthy without sacrificing flavor. From creamy pastas to zesty salads, there’s a zoodle recipe for every craving. Whether you’re looking for a quick lunch, a light dinner, or a fun new way to enjoy vegetables, these recipes are your go-to solution for tasty meals in no time!

Pin this article for later and start experimenting with these delicious zoodle creations today. Happy cooking!