Courgette Noodles Recipe

Indulge in a tasty Courgette Noodles Recipe – a low-carb delight. Learn to create this healthy favorite for a flavorful meal today!

Courgette Noodles

    Courgette Noodles

  • Cuisine: Italian
  • Category: Side dish
  • Prep Time:
  • Cook Time:
  • Servings: 3
  • Calories: 50 calories

Courgette noodles, often referred to as "zoodles" (a portmanteau of zucchini and noodles), are a popular low-carb and gluten-free alternative to traditional pasta. They are made by transforming courgettes, also known as zucchinis, into long, noodle-like strands. This healthy and versatile substitute has gained popularity due to its mild flavor, light texture, and the fact that it's an excellent way to incorporate more vegetables into your diet.

Creating courgette noodles is easy. You can use a spiralizer, julienne peeler, or a sharp knife to cut the courgettes into thin strips resembling spaghetti or fettuccine. These zoodles can be enjoyed raw or lightly cooked, depending on your preference.

Courgette noodles are a great option for those looking to reduce their carbohydrate intake, as they are significantly lower in carbs than traditional wheat-based pasta. They are also rich in vitamins, minerals, and dietary fiber, making them a nutritious choice.

Courgette noodles can be used in a variety of dishes. You can sauté them with garlic and olive oil, serve them as a base for marinara sauce or pesto, add them to stir-fries, or even use them in cold salads. This versatility allows you to enjoy your favorite pasta-inspired dishes with a healthy twist.

Whether you're following a specific dietary plan, aiming to increase your vegetable intake, or simply seeking a lighter alternative to pasta, courgette noodles are a delicious and nutritious choice that adds a fresh and vibrant element to your meals.


Discover the ultimate guide to creating delectable Courgette Noodles – a low-carb sensation that's as delicious as it is healthy! 🍝🥒


  • 3-4 medium-sized courgettes (zucchinis)
  • 2 tablespoons olive oil
  • 2 cloves of garlic, minced
  • Salt and pepper to taste
  • Grated Parmesan cheese (optional, for garnish)

Method Instructions

  1. Start by washing and trimming the ends of the courgettes.
  2. Using a spiralizer, julienne peeler, or a sharp knife, turn the courgettes into noodle-like strips. If you're using a spiralizer, follow the manufacturer's instructions.
  3. Heat the olive oil in a large pan over medium heat. Add the minced garlic and sauté for about 1 minute until it becomes fragrant.
  4. Add the courgette noodles to the pan and sauté for 2-3 minutes. Be careful not to overcook them; you want them to be tender but still slightly crunchy.
  5. Season with salt and pepper to taste. Feel free to add a pinch of red pepper flakes for some heat if you like.
  6. Serve your courgette noodles hot, garnished with grated Parmesan cheese if desired.
  7. You can also get creative with your toppings by adding cherry tomatoes, basil, or grilled chicken for extra flavor. Enjoy your healthy and low-carb courgette noodles!

Recipe Video

Courgette Noodles

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Recipe Tags: Courgette Noodles, Courgette Noodles Recipe, Recipe


Courgette noodles, or zoodles, can be served in a variety of ways. Here are some popular serving suggestions:

  1. Sautéed or Stir-Fried: Sauté the courgette noodles in a pan with some olive oil and your choice of seasonings. You can add garlic, herbs, and even a protein source like shrimp or chicken for a complete meal.
  2. Pasta Substitution: Use courgette noodles in place of traditional pasta in your favorite pasta dishes. Top them with marinara sauce, Alfredo sauce, or a pesto for a low-carb alternative.
  3. Salads: Toss raw courgette noodles into salads for added crunch and freshness. They work well in both green salads and pasta salads.
  4. Cold Noodle Salad: Create a cold salad with courgette noodles by adding some fresh veggies, a light vinaigrette, and protein like grilled tofu, for a refreshing dish.
  5. Peanut Noodles: Make a tasty Asian-inspired dish by tossing the courgette noodles in a peanut sauce with vegetables, and optionally some grilled chicken or tofu.
  6. Spiralized Stir-Fry: Include courgette noodles in a stir-fry with other vegetables and your choice of protein, stir-fry sauce, and seasonings.
  7. With Pesto: Coat the zoodles with your favorite pesto sauce for a quick and easy meal. You can also add cherry tomatoes and pine nuts for extra flavor.
  8. Curries: Add courgette noodles to curry dishes for a lighter and healthier alternative to rice or traditional noodles.
  9. Soup: Use courgette noodles as a garnish for soups, particularly those with a clear or light broth. They add texture and freshness to the soup.
  10. Roasted: Roast courgette noodles in the oven with a bit of olive oil and your choice of seasonings until they become slightly crispy. They make a delightful side dish or snack.


  1. Choose the Right Courgettes: Opt for firm, medium-sized courgettes. They should be fresh and not overly ripe. Avoid using courgettes that are soft or mushy.
  2. Prep Equipment: If you're using a spiralizer, make sure it's clean and in good working condition. A julienne peeler or a sharp knife can also work for making zoodles.
  3. Don't Overcook: Courgette noodles cook quickly, so be cautious not to overcook them. Sauté or blanch for just 2-3 minutes until they're tender but still slightly crisp. Overcooking can make them mushy.
  4. Season Well: Zucchini has a mild flavor, so don't skimp on seasonings. Garlic, herbs, salt, pepper, and a pinch of red pepper flakes can add depth to the taste.
  5. Sauce Matters: Experiment with various sauces like tomato-based marinara, creamy Alfredo, or fresh pesto. Adjust the sauce to your taste and dietary preferences.
  6. Protein Options: Feel free to add protein sources like grilled chicken, shrimp, or tofu to your courgette noodle dishes for a balanced meal.
  7. Fresh Ingredients: Use fresh herbs, grated Parmesan, or other garnishes for extra flavor. Fresh basil, cherry tomatoes, and a sprinkle of cheese can enhance your dish.
  8. Avoid Crowding the Pan: When sautéing the zoodles, don't overcrowd the pan. Cook them in batches if needed to ensure even cooking.
  9. Serve Promptly: Courgette noodles are best when served right away. They tend to release moisture, which can make the dish watery if left sitting for too long.
  10. Customize: Get creative! Courgette noodles are versatile. Customize your dishes by adding your favorite veggies, nuts, or other toppings.
  11. Nutritional Values: If you have specific dietary requirements, consider using a nutrition calculator to determine precise nutritional values, including calories and carbohydrates, especially if you're monitoring your intake closely.

Ingredient Substitutes

  • Courgette (Zucchini):
    • Substitute with other types of summer squash like yellow squash or pattypan squash.
    • Sweet potatoes or carrots can be spiralized to make sweet potato or carrot noodles.
  • Olive Oil:
    • Replace with other cooking oils like avocado oil, coconut oil, or even butter for a different flavor.
  • Garlic:
    • Use garlic powder or other aromatic spices like onion powder, shallots, or leeks.
  • Salt and Pepper:
    • Experiment with your preferred seasonings, such as Italian seasoning, paprika, or chili powder.
  • Grated Parmesan Cheese (Optional):
    • Use nutritional yeast or a dairy-free cheese substitute for a vegan option.
    • Skip the cheese altogether if you're dairy-intolerant.
  • Protein (Chicken, Shrimp, Tofu):
    • Customize with your favorite protein or plant-based alternative, such as tempeh or seitan.
  • Sauces:
    • Choose a sauce that suits your dietary preferences. For example, use a gluten-free or low-sodium soy sauce for a gluten-free option in stir-fries.
    • Experiment with homemade or store-bought sauce alternatives like alfredo, pesto, or a tahini-based sauce.
  • Toppings:
    • Be creative with your toppings, incorporating ingredients like sun-dried tomatoes, nuts (pine nuts, almonds), fresh herbs (basil, parsley), or nutritional yeast for added flavor.
  • Nutritional Values:
    • Adjust ingredients and portion sizes according to your dietary needs, keeping in mind that changes may affect the recipe's nutritional values.


As you savor your homemade courgette noodles, embrace a healthier, flavorful journey in your culinary adventures. Bon appétit!

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