Low carb Italian zoodles

Low carb Italian zoodles – gluten free, grain free, wheat free, clean, vegetarian, vegan and paleo friendly.

I have a great low carb recipe for you today that can be used as the base recipe to add pan fried prawns, fish, chicken or other meat to. My low carb Italian zoodles dish is a very simple, fresh and light meal. The “zoodles” – or zucchini spaghetti noodles as they are known replace the pasta . It doesn’t leave you feeling heavy or bloated. If you wish to keep this recipe meat free, simply add a fried egg on top or toss through some roasted sweet potato or pumpkin, pan fried capsicum or other veggies.
If you’re after something a little heavier but still low carb, why not try my Bolognese with zucchini spaghetti recipe?

You can use 2 regular sized zucchini per person or 1 large zucchini. The noodles come from spiralizing your zucchini and for that you need a spiralizer. I bought mine online a number of years from ago from health products online  (currently out of stock). You can find a similar one at Kitchen Warehouse or you can purchase an electric spiralizer from JB Hi-Fi. Don’t want to commit to a full size spiralizer? You can try a hand held one like the OXO hand held spiralizer which can be purchased online at Harvey Norman.

The flavour is in the sauce and as with any Italian dish, it tastes better the longer your sauce rests. I made mine 24 hours ahead of time but you can make it a week in advance for maxium flavour impact.
I’ve partly cooked the zoodles in the pan although you can leave them raw. It’s up to you. To cook, I turn the heat on my frypan up to high, add a little coconut oil and throw the zucchini noodles in and give a quick stir fry until they have partly wilted.

I hope you enjoy.
Love, Tash x







Why this is so good for you

Zucchini help prevent colon cancer and other types of cancer, promote prostate health, reduce the risk of asthma, osteoarthritis and rheumatoid arthritis; reduce the risk of heart attack and stroke; and lower blood pressure.

Tomatoes aid in the prevention of prostate cancer, reduce the risk of stroke, protect against loss of muscle mass, preserve bone mineral density, reduce the formation of kidney stones and keep bowel movements regular.

Onions lower cholesterol levels, help reduce lung and oral cancer as well as stomach, colon and breast cancer; provide antifungal antibacterial and antiviral protection, lower blood pressure, help manage diabetes, sooth nerves, boost circulation, speed up digestion and aid in weight loss.

Garlic has antibacterial antiviral antifungal and antioxidant properties; supports the circulatory, digestive and immune systems; helps lower blood pressure, assists in detoxification, prevents formation of blood clots, reduces blood pressure, helps with asthma, regulates blood sugar levels in diabetics and lowers the risk of most types of cancer.

Basil helps relieve rheumatoid arthritis and inflammatory bowel conditions; promotes cardiovascular health, brain health and liver health.

Oregano increases immune strength, has anti-fungal, antibacterial, and anti-inflammatory properties, aids in waste elimination, reduces risk of osteoarthritis and helps reduce risk of cancer.

Pine nuts prevent blood clots, a good for the heart, to maintain hormone health, strength and conditioning connective tissues, and build strong teeth and bones.

Himalayan salt salt contains all of the 84 elements found in your body. It is anti aging, increases hydration, promotes blood sugar health, prevents muscle cramping, strengthens bones, lowers blood pressure, improves circulation, helps expel toxins from the body, helps reduce acid reflux and helps the intestines absorb nutrients.




Let’s cook! 

Low carb Italian zoodles

Yield: Serves 4

* Tip - This tastes even better the next day if there's any left over. Heat up some oil in a large frying pan and add to pan. Cook until heated through. The aroma is wonderful!


    For the sauce
  • 1 brown onion, chopped
  • 2 large, long red chillies, finely chopped
  • 6 - 8 large garlic cloves, crushed
  • 2 level teaspoons dried oregano
  • 2 x 400 gram cans (BPA free) organic tomato puree
  • Fine pink Himalayan salt (if no salt in the canned tomato puree)
  • Generous grind of cracked black pepper
  • Fresh torn basil leaves
  • For the zucchini
  • 8 x regular zucchini (or 4 large)
  • Oil for cooking (I used coconut oil)
  • Pinch of fine pink Himalayan salt
  • 250 grams (1 punnet) cherry tomatoes, sliced in half
  • 1/2 bunch (about 6) Spring onions
  • To serve
  • Extra fresh torn basil leaves
  • 1/4 cup pine nuts, dry pan toasted


    For the sauce
  1. Heat oil in a large medium saucepan on medium low heat and cook the onion and chilli until onion is soft and translucent. Add the garlic and oregano. Cook for 1 minute.
  2. Pour in the tomato puree and cook, covered for 10 minutes. Season with salt and pepper.
  3. Throw in the fresh, torn basil leaves. This sauce is even tastier the next day.
  4. Meanwhile, spiralize your zucchini and set aside. Have your sauce ready and warmed up on the stove.
  5. Heat some oil in a large frying pan on medium low heat and cook the tomatoes and Spring onion for a few minutes. Transfer to saucepan.
  6. Increase heat to high and add a little more oil if needed. Stir fry the zoodles in batches until partially wilted. Add to the warmed tomato sauce then divide between serving bowls.
  7. Serve with some extra fresh basil leaves and toasted pin nuts plus your choice of protein if desired (fried egg, pan fried prawns or chicken etc).

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  1. […] been dumping sprinkling my dairy free parmesan cheese over my Low carb Italian zoodles and smiling with great satisfaction that “parmesan” and I have become friends once […]

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