Zucchini pasta

Zucchini noodles, often called zoodles, are a popular low-carbohydrate and keto-friendly substitute for traditional pasta. Made from spiralized zucchini, they are a nutrient-dense alternative for individuals following a ketogenic diet, low-carb diet, or seeking to increase their vegetable intake.

Nutritional Information

Zucchini is a highly nutritious vegetable that is low in calories and net carbohydrates while rich in vitamins and minerals. Below is the nutritional profile per 100 grams (about 1 medium zucchini):

• Calories: 17
• Carbohydrates: 3.1 g
• Fiber: 1.0 g
• Net Carbohydrates: 2.1 g
• Protein: 1.2 g
• Fat: 0.3 g
• Vitamin C: 17.9 mg (30% of the Recommended Daily Intake, RDI)
• Potassium: 261 mg (7% of the RDI)

Health Benefits

• 1. Low in Carbohydrates: Ideal for maintaining ketosis.
• 2. Rich in Antioxidants: Contains Vitamin C and other antioxidants to combat oxidative stress.
• 3. Hydration: Composed of over 90% water, supporting hydration and weight loss.
• 4. Digestive Health: Provides dietary fiber for improved digestion and gut health.

Recipes

Garlic Butter Zoodles with Shrimp

A quick, keto-friendly meal packed with healthy fats, protein, and low net carbs.

Ingredients

• 2 medium zucchini, spiralized
• 2 tbsp unsalted butter
• 3 garlic cloves, minced
• 200 g medium shrimp, peeled and deveined
• 2 tbsp parmesan cheese, grated
• 1 tbsp olive oil
• Salt and pepper to taste
• Optional: Red pepper flakes for a spicy kick

Instructions

• 1. Heat the butter and olive oil in a large skillet over medium heat.
• 2. Add the garlic and sauté until fragrant, about 1 minute.
• 3. Toss in the shrimp, season with salt and pepper, and cook until pink (about 2-3 minutes per side).
• 4. Remove the shrimp and set aside.
• 5. In the same skillet, add the zucchini noodles and sauté for 2-3 minutes until tender but not soggy.
• 6. Return the shrimp to the skillet, sprinkle with parmesan cheese, and toss everything together.
• 7. Serve immediately, garnished with red pepper flakes if desired.

• Net Carbohydrates per Serving: 4 g

Keto Alfredo Zoodles

A creamy and indulgent dish perfect for keto dieters.

Ingredients

• 2 medium zucchini, spiralized
• 1/2 cup heavy cream
• 1/4 cup parmesan cheese, grated
• 1 tbsp cream cheese
• 1 tbsp unsalted butter
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions

• 1. Heat butter in a skillet over medium heat.
• 2. Add the heavy cream, parmesan, cream cheese, and garlic powder. Stir until melted and smooth.
• 3. Season with salt and pepper to taste.
• 4. Add the zucchini noodles and toss gently until well coated and heated through, about 2-3 minutes.
• 5. Serve warm, garnished with extra parmesan if desired.

• Net carbohydrates per Serving: 5 g

Related Pages

• Ketogenic diet
• Low-carbohydrate diet
• Vitamin C
• Parmesan cheese
• Olive oil

External Resources

• Nutritional Data Source
• WikiMD - Ketogenic Diet
• WikiMD - Low-Carbohydrate Diet