All Recipes

How To Make Zucchini Pasta

Pinterest LinkedIn Tumblr

This is my no-sin, healthy, zucchini pasta recipe that allows me to have a good Italian meal without the heavy carb load you get from spaghetti. If you want you can always do 50-50 mix of zucchini noodles and traditional spaghetti––both ways are delicious!

If you’ve been reading my blog posts then you know that I’ve gone from not plant-based (prior to launching this site) to 100% plant-based, and now to eating mostly plant-based but with some meat, poultry, and fish, which I have found works for me right now.

So, when you make this recipe make it 100% plant-based using alternative meat or use whichever protein works best for you.

Zucchini Pasta A Healthy Substitute For Spaghetti

I do love a spaghetti dinner but that heavy carb load tends to not agree with my gluten sensitivity and therefore I try to limit gluten to also protect my thyroid (see my story about Subacute Thyroiditis) .

When I eat this spaghetti dinner, I feel energized and light. It’s not often that can be said, especially after an Italian meal. But the zucchini compliments the pasta sauce and since it’s served raw it gives good texture and crunch (think al dente pasta!).

Fresh-Oregano-Sprigs-ThePlantBasedDiet.com
Fresh Oregano Sprigs

I top it with fresh oregano and nut cheese.

When possible, I love to make meals with few ingredients that are from organic and nutritious whole-foods. I believe as a career woman that finding ways to keep my meals simple enables me to eat better, work, find time for my family, me, hobbies, fitness (I work to close all my rings on my Apple Watch every day), and all the rest of life (which during COVID means a lot of house cleaning!). However, I make it very simple and start with Rao’s pasta sauce to save time. When I’m not making pasta sauce from scratch, this is the only pasta sauce I will use. It’s delicious and often mistaken for being homemade. I do add to it to give it my unique twist. See the recipe below.

How To Make Zucchini Pasta

5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 10
Calories 62.8
For the zucchini serving, you’ll be able to tell how many you need once you start spiralizing it, but here’s a general rule to follow. One pound of zucchini (about two medium zucchini) will produce enough for a single serving large lunch or dinner meal.  For me, I eat about half of that serving size.

Ingredients

  • 4-8 medium sized zucchini
  • 1 jar Rao’s Pasta Sauce – taste homemade (I like the Roasted Garlic but the Marinara and the Tomato Basil are also good)
  • 2 cloves raw garlic
  • 1 tbsp Extra Virgin Olive Oil
  •  1/2 tbsp Sprig of fresh oregano or 1/2 teaspoon or so of dried oregano
  • 1 cup sliced cremini mushrooms
  • 1/2 cup chopped white onion
  • 2 tbsp of capers (I like this brand of wild capers)
  • 2 tbsp crushed Red Chili Pepper Flakes
  • Salt, pepper, other Italian seasonings
  • Protein of your choice (cooked how you like)
  • Nut cheese recipe here, Parmesan, or vegan cheese to top

Instructions 

  • In a sauté pan, heat the pan first, then add olive oil and crushed red chili pepper flakes
  • Add onion until it’s iridescent and not browned about 5  minutes over medium-high heat
  • Add garlic sauté garlic for about 30 seconds, don’t burn it.
  • Add Rao’s sauce and seasonings (salt to taste) bring to boil; simmer over low heat
  • Cook your protein and then add it; simmer for minimum of 30 minutes over low heat

Spiralize Zucchini

  • Wash and towel dry your zucchini
  • Spiralize your zucchini and create serving plates
  • When your pasta sauce is ready, pour over zucchini on each serving plate
  • Top with nut cheese, and fresh oregano and enjoy!

Notes

A couple of quick notes. Don’t let the olive oil get too hot when you sauté because olive oil has a smoke point max of 400° Fahrenheit. As long as you cook quickly over high heat, it’s fine to use olive oil.
If you need a spiralizer, I use this one and highly recommend it; worth every penny and so much better than the plastic one I used to own.
Author: Phoebe Chongchua
Calories: 62.8kcal

Nutrition

Sodium: 442.71mg | Calcium: 32.48mg | Vitamin C: 15.96mg | Vitamin A: 175.71IU | Sugar: 5.13g | Fiber: 2.33g | Potassium: 395.79mg | Cholesterol: 1.1mg | Calories: 62.8kcal | Fat: 2.66g | Protein: 2.3g | Carbohydrates: 8.34g | Iron: 0.89mg
Author

Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at ThinkLikeAJournalist.com

Write A Comment