Keto Zucchini Noodles
Tender garlic-butter zucchini noodles tossed with parmesan and a hint of red pepper, ready in just 20 minutes. At only 4.5g net carbs per serving, these low-carb zoodles are the perfect keto swap for pasta as a quick weeknight side.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These garlic-butter keto zucchini noodles are the easiest way to replace pasta without the carbs. With a quick salt-and-squeeze trick, they cook up tender-crisp instead of soggy and come together in about 20 minutes.
Ingredients
- 4 medium zucchini (about 1.75 lb / 800g total)
- 1 teaspoon kosher salt (for drawing out moisture)
- 2 tablespoons salted butter
- 1 tablespoon extra-virgin olive oil
- 3 cloves garlic, minced
- 1/4 teaspoon red pepper flakes
- 1/3 cup grated parmesan cheese (about 1 oz)
- 2 tablespoons fresh parsley, chopped
- 1/2 teaspoon black pepper
- 1 tablespoon fresh lemon juice
Instructions
- 1
Spiralize the zucchini into noodles (or use a julienne peeler). Place the zoodles in a colander, toss with the kosher salt, and let them sit for 10 minutes to draw out excess water.
- 2
Gently squeeze the zucchini noodles in a clean kitchen towel or paper towels to remove as much moisture as possible. This is the key to non-soggy zoodles.
- 3
Heat the butter and olive oil in a large skillet over medium-high heat. Add the minced garlic and red pepper flakes and cook for 30 to 60 seconds until fragrant, stirring constantly so the garlic doesn't burn.
- 4
Add the zucchini noodles and toss with tongs. Cook for 2 to 3 minutes only, stirring frequently, until just tender but still slightly crisp. Avoid overcooking or they will turn watery.
- 5
Remove the skillet from the heat. Add the lemon juice, black pepper, and parmesan, tossing quickly to coat. Finish with fresh parsley and serve immediately.
Tips & notes
- The salting and squeezing step is essential. Skipping it leaves a watery puddle in the pan and limp noodles. Don't be afraid to squeeze firmly.
- Zoodles are best eaten fresh. For meal prep, store the raw spiralized zucchini undressed in the fridge for up to 3 days and cook just before serving.
- To make it dairy-free, swap the butter for more olive oil and use 2 tablespoons of nutritional yeast in place of the parmesan.
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Frequently asked questions
- How many carbs are in keto zucchini noodles?
- This recipe makes 4 servings, with each serving containing 4.5g net carbs, 158 calories, 5g protein, and 13g fat. That makes it an easy fit for a keto or low-carb diet.
- How do I keep zucchini noodles from getting soggy?
- Salt the spiralized zucchini and let it rest for 10 minutes, then squeeze out the liquid in a towel before cooking. Cook them hot and fast for just 2 to 3 minutes so they stay tender-crisp rather than mushy.
- Can I make zucchini noodles ahead of time?
- Yes. Spiralize the zucchini and store it raw and undressed in an airtight container in the fridge for up to 3 days. Cook the zoodles fresh right before serving for the best texture, since they release water once cooked.
