Zucchini Noodles Recipe

One thing you’re sure to see at any summer farmer’s market is fresh zucchini. 

Considered a summer squash, zucchini is a healthy veggie choice containing few calories and lots of vitamins. It’s adaptable to a variety of different flavors, from sweet to spicy to salty, and can be enjoyed both raw and cooked. Try it baked, sautéed, or even as a sweet treat.

Zucchini Noodles

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Recipe by Nutrition WorldCourse: SideCuisine: American



    As an alternative to pasta, strip up zucchini for a healthy, low-carb side dish.


    • 6

      whole zucchinis

    • 2 teaspoons


    • 3 tablespoons


    • 1 clove

      garlic, minced

    • Salt and black pepper to taste

    • ¼ cup

      parmesan cheese, grated (optional)


    • Begin by slicing the zucchini to make thin strips, similar to noodles. Mix in 2 teaspoons of salt with the zucchini.

    • Put the zucchini in a strainer and drain for 30 minutes. 

    • Bring water to a boil in a large pot. Place zucchini in the boiling water and cook for 1 minute. Drain the zucchini and instantly rinse with cold water to prevent the zucchini from being overcooked. 

    • In a large skillet, add the margarine and cook over medium-high heat. Place zucchini and garlic in the skillet and stir for 5 minutes or until it is tender. Add salt and pepper until desired taste and top with Parmesan cheese if using.

    Nutrition Facts (per serving):

    • Calories—124 | Total fat—9g | Saturated fat—1g | Cholesterol—0mg | Sodium—1,286mg | Potassium— 751mg | Carbohydrate—12g | Fiber—4g | Protein—2g

    Notes about Zucchini

    What to Look For:

    When perusing your favorite farmer’s market over the summer, steer clear of zucchini that is too large. Try to choose the ones that are less than 6-8 inches long. Any bigger and they become bitter, watery, and thick-skinned. Make sure the skin is bright green and free of cuts, and pick the ones with at least 1 inch of stem still attached.

    How to Store It:

    Not ready to cook your zucchini right away? No problem! Just make sure to refrigerate it in a plastic bag for up to five days (preferably in the crisper drawer. Wait to was it until you’re ready to cook.