Are Zoodles Healthy?

Not just a fun to same name, Zoodles are really good for you! Named like the food “noodles,” they are the vegetable cousin, with long strands that are easily coated in pasta sauce. Zoodles are actually zucchini that have been turned into long strands by a spiralizer. But, one might still wonder: Are Zoodles healthy?

Are Zoodles Healthy?

Yes! Zoodles are healthy for you! Not only are they fat-free and low in calories, but they are low in carbohydrates, too. This makes them an ideal choice for Keto dieters. Keto dieters have a very narrow selection of fruits and vegetables to choose from because they need to watch how many carbs they eat.For instance, a half of a cup of zucchini is less than 3 carbs, so many Keto dieters include zucchini in the form of Zoodles into their meal prep. Zoodles are also high in vitamin C, which is another bonus!

A Low Calorie Food That fills you up

Zoodles are low in calories. In fact, one cup of zucchini is about 20 calories, so it’s a food you can eat a lot of to feel full. Many people who are watching their weight, Keto or not, choose to eat zucchini because of the fact that it’s a low calorie food. Some vegetables out there have quite a lot of calories and/or carbs, but zucchini isn’t one of them. Choosing zucchini in Zoodle form is a really smart choice for losing weight or watching your weight.

NutrientZoodles (per cup)Traditional Pasta (per cup)
Dietary Fiber1g2.5g
VitaminsHigh in A & CLow
Glycemic IndexLowMedium-High

How do you make zoodles?

Making Zoodles is easy! You need to invest in a spiralizer to make zucchini. I’ve had mine for years. It works great and gets the job done quickly. Not only that, but it’s easy to clean and compact enough to store along with my tupperware. Check out the spiralizer I used for this recipe here. You just cut the ends off the zucchini and cut them in half. Hopefully, you picked staright zucchini. The lopsided ones tend to need several adjustments in the spiralizer or to be cut into fourths.

I get commissions for purchases made through links in this post. As an Amazon Associate I earn from qualifying purchases.

The spiralizer has little spikes in the lid to grip the zucchini. Steady the zucchini cylinder in the spiralizer, secure the lid, and then twist the handle to get the spinning motion going. Little blades at the bottom of the lid turn to cut the zucchini into long, curly strands resembling spaghetti.

How do Zoodles Taste?

It’s actually a mind trick what Zoodles are able to do. Once they are cooked in a saute pan for a few minutes and covered in sauce, they can almost pass for spaghetti noodles. If you are restricted for medical reasons from eating too many carbs or if you are trying to follow a gluten free diet, Zoodles just might be a godsend for you in the Italian foods department!

They really don’t taste like anything, which is a plus here! Trust me! Since that’s the case, whatever sauce you coat them in, whether its a brown butter sauce, red tomato sauce, creamy alfredo sauce, or even soy sauce, you can’t really taste the Zoodles.

The only thing that’s slightly different is the texture. They are a little crunchier than pasta noodles, at least the way I cook them is. I saute them for maybe 3 minutes in a little olive oil. I don’t like mushy texture, so mine have a bit of a bite. But, smothered in sauce, you can barely tell.

Should I try Zoodles?

Yes! Don’t fret about it, just buy a few a give it a whirl. You’ll be surprised at how mild the taste is, how well they absorb your flavorful sauce, and how light you feel after eating them. Eating a big plate of pasta nowadays leaves me feeling bloated and heavy.

Are zoodles healthy? Absolutely, so eating a huge plate of Zoodles is no big deal. I feel great afterwards. I know that I’ve done something great for my body, so I can go about my day with a win!


Are Zoodles Healthier Than Pasta?

Absolutely! Here’s why:

  • Calories: A cup of zoodles contains only around 20 calories, compared to 220 calories in regular pasta. That’s a whopping 90% calorie reduction! 🏋️‍♂️
  • Carbs: Pasta is a carb powerhouse, but zoodles? They’re a low-carb dream, perfect for those watching their carb intake.
  • Nutrients: Zoodles are packed with vitamins (A and C), minerals, and antioxidants. Pasta, while nutritious, often lacks these natural goodies.

Is Zucchini Noodle Good for You?

You bet! Zucchini noodles are more than just a pasta substitute. They’re a nutrition powerhouse:

  • Fiber: A great source of dietary fiber, promoting healthy digestion.
  • Hydration: High water content keeps you hydrated.
  • Low Sugar: They’re low in sugar and diabetic-friendly.

Why Are Zoodles So Good?

Taste and Health in Harmony!

  • Versatile: They blend well with any sauce, making them a perfect canvas for culinary creativity.
  • Weight Management: Low in calories, they’re excellent for weight loss diets.
  • Guilt-free: Indulge in a big plate of zoodles without the guilt associated with traditional pasta.

Are Zoodles Eaten Raw or Cooked?

Both! It’s a matter of preference:

  • Raw: Crunchy and fresh, perfect for salads.
  • Cooked: Lightly sautéed, they become tender and absorb flavors better, mimicking traditional pasta.

Are Zoodles High in Carbs?

Not at All!

  • Low-Carb: A cup of zoodles has only about 4 grams of carbohydrates.
  • Keto-Friendly: Ideal for low-carb and ketogenic diets.
  • Blood Sugar Friendly: Their low carb content means a minimal impact on blood sugar levels.

Comment below if you’ve tried our Zoodle recipe. It’s simple, but tasty, and, oh yea, it’s easy, of course! Follow us on social media and don’t forget to check out a lot of our other delicious recipes!

Are Zoodles Healthy?

Course: LunchCuisine: AmericanDifficulty: Easy


Prep time


Cooking time




  • 3 zucchini, halved

  • 2 tablespoons olive oil

  • 2 tablespoons soy sauce

  • 1/4 tsp red pepper flakes

  • Salt and pepper to taste


  • Using a spiralizer, cut your zucchini halves into long strands.
  • In a large, saute pan, heat the oil and add the zucchini. Cook for about 4 minutes.
  • Remove from heat and add the soy sauce and other spices. Enjoy!


  • Change up the sauce to your liking!

Craving more delicious recipes? Try these: Caribbean Fried Rice