Zucchini noodles, also known as zoodles, have become a popular low-carb alternative to traditional pasta. As someone who loves experimenting with healthy recipes, I’ve found that incorporating zoodles into meal prep can be a game-changer for busy weekdays. These versatile vegetable noodles are not only nutritious but also incredibly easy to prepare and customize with various flavors and ingredients.
In this article, I’ll share seven delicious meal prep recipes using zucchini noodles. These dishes are designed to help you plan ahead and ensure you have tasty, wholesome meals ready throughout the week. From quick stir-fries to comforting soups, these recipes will inspire you to get creative with zoodles in your kitchen.
1) Zucchini Noodles with Avocado Pesto
I love this refreshing and nutritious meal prep option. To start, I spiralize zucchini into noodles, which creates a low-carb base for the dish.
For the pesto, I blend ripe avocados with fresh basil, garlic, and lemon juice in a food processor. I add pine nuts or pistachios for extra crunch and healthy fats.
I slowly drizzle in olive oil while blending to achieve a creamy consistency. Salt and pepper help bring out the flavors.
When assembling, I toss the zucchini noodles with the avocado pesto, ensuring even coating. For added protein, I sometimes include cooked shrimp or chicken.
Cherry tomatoes make a great addition, providing bursts of flavor and color. I store the prepared meal in airtight containers in the refrigerator for up to 3 days.
This zucchini noodle dish is not only tasty but also packed with nutrients. It’s a great way to incorporate more vegetables into my weekly meal rotation.
2) Garlic Shrimp Scampi Zoodles
I love this quick and flavorful meal prep option. To start, I spiralize fresh zucchini to create zoodles as a low-carb pasta alternative.
In a large skillet, I melt butter and olive oil over medium heat. I add minced garlic and a pinch of red pepper flakes, sautéing until fragrant.
Next, I toss in wild-caught shrimp, seasoning them with salt and black pepper. I cook the shrimp for 2-3 minutes until they turn pink.
For the sauce, I pour in some white wine and lemon juice, bringing it to a simmer. I then add the zucchini noodles, tossing everything together for 1-2 minutes.
The zoodles should be tender-crisp, not overcooked. I divide the dish into meal prep containers, garnishing with fresh parsley and lemon wedges.
This garlic shrimp scampi with zoodles is a light yet satisfying meal. It reheats well and tastes delicious both hot and cold.
3) Thai Peanut Chicken Zucchini Noodles
I’ve found that Thai Peanut Chicken Zucchini Noodles are a delicious and healthy meal prep option. This dish combines the flavors of traditional Thai cuisine with low-carb zucchini noodles.
To make this recipe, I start by preparing a peanut sauce. I mix peanut butter, lime juice, soy sauce, ginger, and garlic in a small bowl. This sauce adds a rich, tangy flavor to the dish.
For the main ingredients, I use spiralized zucchini, chicken breast, and colorful vegetables like bell peppers, carrots, and cabbage. These provide a variety of textures and nutrients.
I cook the chicken first, then set it aside. Next, I sauté the vegetables in a large skillet until they’re tender. I add the zucchini noodles last, cooking them briefly to avoid sogginess.
Finally, I combine all the ingredients in the skillet, tossing them with the peanut sauce. The result is a flavorful, nutritious meal that’s perfect for meal prep. It stores well in the refrigerator for several days.
4) Lemon Basil Zoodles with Parmesan
I love this fresh and zesty zucchini noodle dish. It’s quick to prepare and bursting with bright flavors.
To start, I spiralize two medium zucchini into noodles. In a large skillet, I heat a tablespoon of olive oil over medium heat.
I add minced garlic and sauté for about a minute until fragrant. Then I toss in the zucchini noodles and cook for 2-3 minutes until just tender.
Next, I squeeze fresh lemon juice over the zoodles and sprinkle in some lemon zest for extra zing. I stir in chopped fresh basil leaves and grated Parmesan cheese.
A pinch of salt and black pepper brings all the flavors together. The zoodles are best served immediately while still warm and al dente.
This dish makes a great light lunch or side dish. For meal prep, I store the zoodles and lemon-basil-Parmesan mixture separately, combining them just before eating.
5) Zucchini Noodle Pad Thai
I love making zucchini noodle pad thai for a lighter twist on the classic dish. To start, I spiralize zucchini into noodles and set them aside.
In a hot pan, I quickly cook shrimp or tofu until done. Then I remove the protein and add garlic, shallots, and beaten eggs to the pan, stirring to scramble.
Next, I toss in the zucchini noodles and bell peppers, cooking for just a few minutes until slightly softened. I’m careful not to overcook, as I want the zucchini to retain some crunch.
For the sauce, I whisk together fish sauce, lime juice, peanut butter, and a touch of chili paste. I pour this over the noodles and toss everything together.
Finally, I add bean sprouts and the cooked protein back to the pan. A quick stir ensures everything is well-coated and heated through.
I serve my zucchini noodle pad thai topped with crushed peanuts, cilantro, and lime wedges. It’s a delicious, low-carb meal that’s perfect for meal prep.
6) Sesame Ginger Zucchini Noodles
I love the Asian-inspired flavors of sesame ginger zucchini noodles for meal prep. This dish combines the light, refreshing taste of zucchini with a savory sesame ginger sauce.
To make the sauce, I mix soy sauce, sesame oil, rice vinegar, grated ginger, and minced garlic. I whisk these ingredients together until well combined.
For the zucchini noodles, I spiralize fresh zucchini and lightly cook them in a pan until tender-crisp. It’s important not to overcook them to maintain their texture.
I store the zucchini noodles and sauce separately in meal prep containers. This keeps the noodles from becoming soggy. When ready to eat, I simply pour the sauce over the noodles and toss.
For added protein, I sometimes include cooked beef or tofu. I cook the protein separately and season it with the same Asian-inspired flavors.
To finish the dish, I sprinkle toasted sesame seeds on top for extra crunch and nutty flavor. This meal is perfect for a light, low-carb lunch or dinner option throughout the week.
7) Spaghetti Zoodles with Marinara Sauce
I love making spaghetti zoodles with marinara sauce for a lighter take on the classic Italian dish. To start, I spiralize fresh zucchini into noodle-like strands.
For the marinara sauce, I sauté garlic in olive oil until fragrant. Then I add peeled tomatoes, salt, red pepper flakes, and oregano. I let the sauce simmer for about 15-20 minutes, stirring occasionally and breaking up the tomatoes.
When the sauce is ready, I toss the zucchini noodles in the skillet with the marinara. I cook them briefly, just until they’re heated through but still have a bit of crunch.
This dish is incredibly versatile. I sometimes add sautéed shrimp or ground beef for extra protein. Fresh basil and grated Parmesan cheese make great toppings.
I find this meal perfect for meal prep. I can prepare the zoodles and sauce separately, then combine them when I’m ready to eat. It’s a delicious, low-carb alternative to traditional pasta that I enjoy any day of the week.
Health Benefits of Zucchini Noodles
Zucchini noodles, or “zoodles,” offer numerous health advantages. I’ll explore their low-calorie content and rich nutrient profile, which make them an excellent pasta alternative for health-conscious individuals.
Low-Calorie Content
Zucchini noodles are remarkably low in calories, making them ideal for weight management. One cup of zoodles contains only about 20-30 calories, compared to regular pasta’s 200+ calories per cup. This significant calorie reduction allows for larger portion sizes without excess energy intake.
The high water content in zucchini noodles contributes to their low-calorie nature. It also aids in hydration and promotes a feeling of fullness, which can help control appetite and reduce overall calorie consumption throughout the day.
For those following low-carb or ketogenic diets, zoodles are an excellent choice. They contain minimal carbohydrates, typically less than 4 grams per cup, making them suitable for maintaining ketosis or managing blood sugar levels.
Rich in Nutrients
Zucchini noodles pack a nutritional punch despite their low-calorie content. They’re an excellent source of vitamin C, providing about 35% of the daily recommended intake per cup. This antioxidant supports immune function and skin health.
Zoodles also contain:
- Vitamin A for eye health
- Potassium for heart function
- Manganese for metabolism
- Folate for cell growth
The fiber in zucchini noodles promotes digestive health and helps maintain stable blood sugar levels. One cup offers about 1-2 grams of fiber, contributing to the daily recommended intake of 25-30 grams.
Zucchini’s antioxidants, including lutein and zeaxanthin, may protect against age-related eye diseases and support overall cellular health.
Tips for Perfect Zucchini Noodles
Mastering zucchini noodles requires the right tools and techniques. I’ll share my top tips for choosing a spiralizer and preventing soggy zoodles.
Choosing the Right Spiralizer
I’ve found that blade quality is crucial when selecting a spiralizer. Look for stainless steel blades that stay sharp over time. Handheld spiralizers are compact but can be tiring for large batches. I prefer countertop models with suction cup feet for stability.
Consider the noodle thickness options. Some spiralizers offer multiple blade choices for thin, medium, or thick noodles. This versatility allows you to match the noodle size to your recipe.
Ease of cleaning is another factor. I recommend dishwasher-safe models or those with removable parts for quick hand washing.
Avoiding Soggy Noodles
To prevent soggy zoodles, I start by selecting firm, fresh zucchini. Overly ripe ones contain more water and can turn mushy.
After spiralizing, I sprinkle salt over the noodles and let them sit for 10-15 minutes. This draws out excess moisture. I then pat them dry with paper towels or a clean kitchen cloth.
For raw preparations, I add sauce or dressing just before serving. When cooking, I use high heat and brief cooking times. Stir-frying for 1-2 minutes or quickly blanching keeps the noodles crisp.
I avoid overcrowding the pan, as this can steam the zoodles. Cooking in batches ensures each noodle gets direct heat contact.