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    Home » Vegetarian Main Dishes » Zucchini Spaghetti with Tomato Sauce

    Zucchini Spaghetti with Tomato Sauce

    Published: Sep 14, 2015 · Modified: Oct 27, 2022 by Linda Baker · This post may contain affiliate links

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    Low-fat, low-calorie, no-carbs, gluten-free - Zucchini Spaghetti with Tomato Sauce is a perfect lunch or light dinner, done in about 5 minutes.

    A bowl of zucchini spaghetti (zoodles) with fresh tomato sauce.

    The story behind Zucchini Spaghetti with Tomato Sauce

    So I'm doing four cooking demos at the Home and Garden show here in Sonoma County this weekend and decided to do it on Zucchini Spaghetti; an idea I came up with about five years ago.

    Zucchini Spaghetti was one of the first videos I did and posted on YouTube - it came to be as we had a garden full of zucchini that year and I needed to think outside the box of ways I could prepare it and thought "Well, I'll just make it into spaghetti-like threads and use it like pasta".

    It was quite innovative in the day.

    Five years ago you didn't find zucchini spaghetti, or as it is more commonly called now, Zoodles, in many recipes.

    Spiralizers were not hot commodities in the market, nor were julienne peelers. 

    With the onset of Paleo, raw eaters, vegans,  gluten-free, and the meatless Monday uprising, zucchini spaghetti has become much more common in many recipes and on many recipe sites.

    At only 145 calories here's some fast food that will fill you up, not fill you out!

    As I said, I'm doing cooking demos and I wanted to put together a "take-away" packet with the recipes.

    And then I realized, I've never written the recipes from my video into my site. Oops. So that's what I'm doing now. Writing the recipes.

    My video of how to cook Zucchini Spaghetti

    This recipe for Zucchini Spaghetti with Tomato Sauce is so easy to make, and perfect for a quick, low-fat, no-carb, gluten-free lunch or dinner, done in about five minutes.

    I use my mandolin to julienne the zucchini, taking only the firm outside part of the zucchini, leaving the soft middle and seeds aside.

    My chickens love the soft middle and seeds; but you could also use them to make a delicious soup, such as my recipe for Curry Zucchini Soup. 

    The Mandolin and the Handguard

    When I made the video I did not use the handguard and I get yelled at a lot in comments for not doing so.

    I didn't use it because the prongs on the handguard which holds the vegetable into place would have ruined one whole side of the zucchini.

    I know a mandolin is sharp and used great care in keeping my fingers out of the way.

    If you are afraid to use the mandolin, then you could use a spiralizer or julienne peeler.

    Three reasons a spiralizer is not my choice

    #1 - it cuts everything into a spiral. I don't want my spaghetti in a spiral. I want it flat.

    #2 - it restricts the size. You can only put what fits on it. And if you have ever grown zucchini, then you know, it can go from baby-sized, to ginormous in a matter of days. And zucchini spaghetti is a great thing to make out of those super-sized zucchinis.

    #3 - it decides how much core you have left. The spiralizer will put a lot of the soft middle into the mix.

    Julienne peeler is perfect for the (Weak of Heart)

    A julienne peeler would be my second choice after the mandolin. The only reason I don't use it is the size of the resulting strands is too thin. They are all right for making Raw Zucchini Salad, but even with that recipe, I prefer the texture of the noodles I make on the mandolin.

    So watch your fingers, and slice up some low-cal goodness. Gluten-free, vegetarian, and as Lucy said, "it's so tasty too!"

    Zucchini Spaghetti with Tomato Sauce
    A bowl of zucchini spaghetti (zoodles) with fresh tomato sauce.

    Zucchini Spaghetti with Tomato Sauce

    LindySez
    Low-fat, low-calorie, no-carbs, gluten-free – Zucchini Spaghetti with Tomato Sauce is a perfect lunch or light dinner, done in about 5 minutes.
    4 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 3 minutes mins
    Cook Time 3 minutes mins
    Total Time 6 minutes mins
    Course Vegetables
    Cuisine American
    Servings 2
    Calories 145 kcal
    Prevent your screen from going dark

    Ingredients
      

    • 1 medium zucchini trimmed
    • 1 teaspoon extra virgin olive oil
    • 1 small clove garlic minced (about ½ teaspoon)
    • ½ teaspoon fresh thyme one nice sprig, I just pull the leaves off it
    • Dash red pepper flakes (optional)
    • ½ cup hot prepared marinara sauce favorite jarred or homemade marinara
    • Salt and freshly ground pepper to taste
    • Fresh grated Parmesan cheese

    Instructions
     

    • Using a mandolin, julienne vegetable peeler, spiralizer, or your awesome knife skills, cut the zucchini into strands that resemble spaghetti, leaving the soft middle and seeds aside for another use.
    • Heat the oil in a sauté pan over medium heat; add the garlic and sauté for about 1 minute, do not brown the garlic. Add the zucchini stands, along with a pinch of salt, and cook, tossing often until they are tender but still have some bite (al dente) - about 3 to 4 minutes. Add the thyme leaves and red pepper flakes, if using. Toss well. Taste and season with salt and freshly ground pepper. Place on a warmed plate, top with ½ cup of sauce and Parmesan cheese.

    Video

    Notes

    LindySez: This recipe is written for one, but it’s super to make more. Just figure one zucchini and ½ cup sauce per person. Then, of course, you will also increase the garlic and oil a bit to all for the additional zucchini strands. I like to make it for myself for lunch. 5 minutes, 145 calories? Now that’s fast food that will fill you up, not fill you out!

    Nutrition

    Serving: 1gCalories: 145kcalCarbohydrates: 17gProtein: 4gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 5gCholesterol: 1mgSodium: 537mgFiber: 4g
    Keyword gluten-free, low-caloria, low-fat, vegetarian, zoodles, zucchini noodles, zucchini spaghetti
    Tried this recipe?Let us know how it was!
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    Zucchini Spaghetti with Linguine, Olives and Feta »

    Comments

    1. bb says

      February 24, 2017 at 11:46 am

      so healthy
      so good for you.

      Reply

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    Hi, I'm Lindy.

    Welcome to LindySez! I'm Lindy, a self-taught home chef with a passion for helping others feel confident in the kitchen. I believe cooking should be approachable, fun, and above all, delicious!

    My mission is to guide anyone—whether you grew up on fast food or rarely cooked at home—to create amazing meals with ease. Through simple recipes and practical tips, I’ll show you how to turn everyday ingredients into flavorful dishes.

    Cooking doesn’t have to be intimidating—let’s make it enjoyable together!

    More about me →

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