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Healthy You

Fresh Recipe: Swap Your Pasta With Zoodles

Thursday, April 25, 2019 1:00 PM

By: Lauren McRae

If you’re a pasta fan but you don’t want all of the calories, zoodles are a great substitute. These vegetable noodles are great to use if you're on a gluten-free diet, watching your carbohydrate intake to manage diabetes or looking for ways to make your meals healthier.

Atara Schayer, Registered Dietitian at NorthShore, shares a basic recipe for zoodles and how you can incorporate them into your diet.



  • 1 medium zucchini
  • 1 cup of mushrooms, sliced
  • 1 medium onion, sliced
  • 1 tbsp of pomegranate seeds 
  • 1 cherry tomato for garnish 
  • Basil for garnish 
  • Salt, to taste
  • Garlic powder, to taste


  1. Spiralize zucchini using a spiralizer – such as a Veggetti – and place on a paper towel and cover with paper towel to absorb some of the water to prevent from becoming too soft.
  2. Lightly grease pan with canola oil spray and sauté a medium onion and 4-5 mushrooms sliced.
  3. Add spiraled zucchini and sauté on a low flame until zucchini is cooked but not too soft.
  4. Lightly salt or season with garlic powder. Top with a sliced cherry tomato, basil or pomegranate seeds for extra freshness. Enjoy! 

Other ideas to incorporate zoodles into your meals:

  • Use in place of noodles in your favorite chicken noodle soup recipe.
  • Use in place of angel hair pasta in your favorite pasta salad or add to angel hair pasta dish to bulk up.
  • Use in place of lo mein noodles for chicken and beef lo mein dishes.
  • Try creating zoodles out of squash, sweet potatoes or beets. 

Have you prepared zoodles before? What is your favorite way to mix them into your meals?