Craving pasta without the carbs? Served with marinara sauce, zucchini noodles offer the rich satisfaction of a classic Italian dish, without the heaviness. Whether you’re cutting carbs, following a keto diet, or simply trying to eat more veggies, this recipe is fresh, filling, and easy. It’s a weeknight hero and a great way to sneak more greens into your meals without sacrificing flavor.
Unlike many quick recipes online, we’re not just tossing noodles with jarred sauce and calling it done. In this guide, we will show you how to make zucchini noodles with marinara for a low-carb meal. Let’s dive in.
What You’ll Need
Here’s a quick breakdown of the ingredients, along with helpful notes to guide your choices:
- 2 medium zucchinis
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 1 can (15 oz) crushed tomatoes
- 1 tablespoon tomato paste
- ½ teaspoon dried oregano
- A handful of fresh basil, torn
- Salt and pepper, to taste
- ¼ teaspoon red pepper flakes (optional)
- Grated parmesan or nutritional yeast (optional)
How to Make Zucchini Noodles Marinara
Follow these simple steps to create a healthy, delicious low-carb meal in under 30 minutes:
Step 1: Spiralize the Zucchini
Use a spiralizer, julienne peeler, or mandoline to turn the zucchinis into noodle-like strands. Lay them on a paper towel and gently press to absorb excess moisture. This helps avoid a watery dish later.
Step 2: Sauté the Garlic
In a skillet over medium heat, warm the olive oil. Add the minced garlic and cook for about 30 seconds, just until fragrant. Be careful not to brown it.
Step 3: Make the Marinara Sauce
Stir in the crushed tomatoes and tomato paste. Add oregano, red pepper flakes (if using), and a pinch of salt and pepper. Let the sauce simmer uncovered for 10–12 minutes, stirring occasionally. It should thicken slightly and deepen in flavor.
Step 4: Cook the Zucchini Noodles
In another skillet, add a slight drizzle of olive oil and cook the zucchini noodles over medium-high heat for 2–3 minutes. Stir gently until just tender. Avoid overcooking—they should be slightly firm to the touch.
Step 5: Combine and Serve
Toss the cooked zucchini noodles with the warm marinara sauce. Stir in torn fresh basil. Top with grated parmesan or nutritional yeast, if desired. Serve immediately while hot.
Pro Tips for Perfect Zucchini Noodles
- Salt Before Cooking? Not Necessary: Salting raw zucchini to “draw out moisture” is often suggested, but it’s not essential here. A quick sauté keeps the texture right without making it soggy.
- Use Two Pans for Best Results: Cooking the sauce and zoodles separately helps prevent the sauce from becoming too watery. Combine only at the end for the best texture.
- Don’t overcook the Zoodles: They cook quickly. Aim for 2–3 minutes max. Any longer and you’ll end up with limp noodles and excess moisture.
- Fresh Basil Makes a Difference: Add fresh basil at the very end. Cooking it into the sauce dulls its flavor; fresh gives it that classic, aromatic punch.
- Warm Your Serving Bowls: This helps keep the dish from cooling too quickly—just a quick rinse with hot water before plating is sufficient.
Recipe Variations to Try
- Add grilled chicken, shrimp, or white beans to increase protein content.
- Stir in cashew cream or ricotta cheese for a creamy texture.
- Add more red pepper flakes or hot sauce for an extra kick of heat.
- Include extra veggies like mushrooms, bell peppers, or spinach in the sauce.
- Swap marinara for pesto for a quick and flavorful alternative.
Zucchini Noodles Marinara
Ingredients
Method
- Spiralize the Zucchini: Use a spiralizer, julienne peeler, or mandoline to turn the zucchinis into noodles. Lay them on paper towels and gently press to remove excess moisture.
- Sauté the Garlic: Heat olive oil in a skillet over medium heat. Add minced garlic and cook for about 30 seconds until fragrant, without browning.
- Make the Marinara Sauce: Stir in crushed tomatoes, tomato paste, oregano, red pepper flakes (if using), salt, and pepper. Simmer uncovered for 10–12 minutes, stirring occasionally, until the sauce thickens.
- Cook the Zucchini Noodles: In another skillet, drizzle olive oil and cook zucchini noodles over medium-high heat for 2–3 minutes. Stir gently until just tender, keeping them slightly firm.
- Combine and Serve: Toss the noodles with the warm marinara sauce. Stir in torn fresh basil. Top with grated parmesan or nutritional yeast if desired. Serve immediately.
Notes
Are Zucchini Noodles Healthy?
Zucchini noodles, often referred to as “zoodles,” have gained popularity as a low-carb, gluten-free alternative to traditional pasta. But are they truly healthy?
The short answer is yes. Zucchini is naturally low in calories and carbohydrates, making it an excellent choice for individuals managing their weight or blood sugar levels. It’s also rich in vitamins, such as vitamin C and A, as well as antioxidants that support overall health.
Because zucchini noodles are mostly water, they help keep you hydrated and add fiber to your diet, which promotes digestion. Unlike refined pasta, they don’t cause sharp blood sugar spikes, making them ideal for people with diabetes or anyone seeking steady energy.
That said, zucchini noodles alone don’t provide much protein or fat, so pairing them with a balanced sauce—like a tomato-based marinara with healthy olive oil—and optional proteins helps create a complete, nourishing meal.
Can you Mix Zucchini Noodles with Pasta?
Yes, you can mix zucchini noodles with regular pasta to enjoy a lighter meal without giving up traditional pasta completely. This blend adds extra veggies and reduces carbs while maintaining familiar textures. Cook both separately and combine just before serving for the best results and balanced flavors.
Final Thoughts
Zucchini noodles with marinara sauce are more than a low-carb swap—it’s a genuinely satisfying dish that can be dressed up or kept simple, depending on your needs. Whether you’re cooking for yourself or your whole family, it’s a fresh and easy meal that fits into any healthy lifestyle. With the proper prep and a few tricks, you’ll forget all about traditional pasta.
