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'''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 ==
* [https://www.nutritiondata.self.com/ Nutritional Data Source]
* [https://www.wikimd.com/wiki/Ketogenic_diet WikiMD - Ketogenic Diet]
* [https://www.wikimd.com/wiki/Low_carbohydrate_diet WikiMD - Low-Carbohydrate Diet]
{{keto}}
[[Category:Keto Recipes]]
[[Category:Low-Carbohydrate Foods]]
[[Category:Healthy Alternatives]]

Zucchini pasta - Revision history

Prab: Created page with "right '''Zucchini noodles''', often called '''zoodles''', are a popular low-..."