If you love pasta, but not all the carbs, calories and guilt that come with it, you’ve got two options: eat pasta (very) sparingly or try zoodles. While it’s not an apples-for-apples swap, veggie noodles (“zoodles”) have fewer calories and carbs and more fiber and nutrients. Pro tip: Prep and freeze zoodles and keep them on hand to reduce prep time.
1. PESTO “ZOODLES” WITH BRUSSELS SPROUTS | MYFITNESSPAL’S RECIPES
This warm pesto turnip “pasta” is a versatile dish. You can replace turnips with another vegetable, like zucchini, rutabaga, butternut squash or beets. Brussels sprouts add a hearty autumn accent as well as vitamin C. Recipe makes 3 servings at 2 cups each.
Nutrition (per serving): Calories: 306; Total Fat: 27g; Saturated Fat: 3g; Monounsaturated Fat: 18g; Cholesterol: 0mg; Sodium: 491mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 7g; Protein: 5g
2. SHRIMP & ASPARAGUS ZOODLE PASTA | MYFITNESSPAL’S RECIPES
This low-carb garlic shrimp zoodle dish has an impressive 48 grams of protein and 7 grams of fiber to help keep you full for hours. Perfect for a weeknight meal, this dish is ready in 20 minutes. Recipe makes 2 servings 1/2 recipe at each.
Nutrition (per serving): Calories: 352; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 361mg; Sodium: 727mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 48g
3. GINGER GARLIC ZUCCHINI NOODLE STIR FRY | CREATE MINDFULLY
A stir-fry is a great way to meet your vegetable quota, especially when you replace traditional pasta with zucchini and carrot noodles. With fewer than 400 calories, this dish is high in vitamin A and fiber. Recipe makes 2 servings at 2 cups each.
Nutrition (per serving): Calories: 358; Total Fat: 21g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 646mg; Carbohydrate: 41g; Dietary Fiber: 10g; Sugar: 23g; Protein: 7g
4. KETO VEGAN “ZOODLES” | KETO DIET BLOG
With a trio of green produce — avocado, spinach, zucchini — this dish contains healthy fats and fiber in just 376 calories. If you’re not going vegan, add chicken for a boost of protein. Recipe makes 4 servings at 1/4 recipe each.
Nutrition (per serving): Calories: 376; Total Fat: 35g; Saturated Fat: 11g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 360mg; Carbohydrate: 14g; Dietary Fiber: 8g; Sugar: 4g; Protein: 4g
5. CHIPOTLE CHICKEN ZUCCHINI “FIDEO” SOUP | SKINNYTASTE
Add these ingredients to the slow-cooker before you leave for work and reap the rewards of planning ahead when you get home. This Latin-inspired soup makes a great weeknight meal after a busy day. Make the dish dairy-free by leaving out the cheese. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 286; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 73mg; Sodium: 760mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 5g; Protein: 31g