Veggie noodles

Zucchini in a bin

Veggie noodles are a nutritious and low-carbohydrate alternative to traditional pasta, made from vegetables like zucchini, spaghetti squash, carrot, and cucumber. They are popular among those following a ketogenic diet, low-carb diet, or simply seeking healthier options.

Spiralized Zucchini

Spaghetti squash in a box

Squash faux spaghetti in a green mixing bowl next to bell peppers on a wood table (16087203329)

Rice Noodle Salad with Chicken - Earl's Sandwiches

Mediterranean_cucumber

Spaghetti squash!

Zucchini

Nutritional Information

Veggie noodles vary in nutritional content depending on the vegetable used. Below is the average nutritional profile for commonly used vegetables per 100 grams:

Zucchini Noodles

• 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 RDI)
• Potassium: 261 mg

Spaghetti Squash Noodles

• Calories: 31
• Carbohydrates: 7.0 g
• Fiber: 1.5 g
• Net Carbohydrates: 5.5 g
• Protein: 0.6 g
• Fat: 0.3 g
• Vitamin A: 5% of RDI
• Calcium: 23 mg

Cucumber Noodles

• Calories: 15
• Carbohydrates: 3.6 g
• Fiber: 0.5 g
• Net Carbohydrates: 3.1 g
• Protein: 0.7 g
• Fat: 0.1 g
• Vitamin K: 16.4 mcg (14% of RDI)

Benefits of Veggie Noodles

• 1. Low in Carbs: Ideal for ketosis maintenance.
• 2. Rich in Nutrients: High in vitamins and minerals.
• 3. Gluten-Free: Safe for those with celiac disease or gluten intolerance.
• 4. Hydrating: High water content supports hydration and skin health.

Keto-Friendly Veggie Noodle Recipes

Zucchini Noodles with Pesto and Chicken

A creamy, protein-packed dish with low net carbohydrates.

Ingredients

• 2 medium zucchini, spiralized
• 1/2 cup basil pesto
• 200 g grilled chicken breast, sliced
• 2 tbsp olive oil
• 1 tbsp grated parmesan cheese
• Salt and pepper to taste

Instructions

• 1. Heat olive oil in a skillet over medium heat.
• 2. Add the zucchini noodles and sauté for 2-3 minutes until tender.
• 3. Toss the noodles with basil pesto and grilled chicken.
• 4. Season with salt and pepper, then sprinkle parmesan cheese on top.
• 5. Serve immediately.

• Net Carbohydrates per Serving: 5 g

Spaghetti Squash Alfredo

A creamy, indulgent keto dish perfect for comfort food cravings.

Ingredients

• 1 medium spaghetti squash, roasted
• 1/2 cup heavy cream
• 1/4 cup cream cheese
• 1/4 cup grated parmesan cheese
• 1 tbsp butter
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions

• 1. Cut the spaghetti squash in half, remove seeds, and roast at 400°F (200°C) for 40-45 minutes.
• 2. Scoop out the strands using a fork.
• 3. In a skillet, heat butter over medium heat. Add heavy cream, cream cheese, parmesan, and garlic powder, stirring until smooth.
• 4. Toss the spaghetti squash strands into the sauce and heat for 2-3 minutes.
• 5. Season with salt and pepper and serve warm.

• Net Carbohydrates per Serving: 6 g

Cucumber Noodle Salad

A refreshing, cold dish with a tangy kick.

Ingredients

• 2 medium cucumbers, spiralized
• 1/4 cup rice vinegar
• 1 tbsp sesame oil
• 1 tsp soy sauce (use coconut aminos for keto compliance)
• 1 tsp sesame seeds
• Optional: 1/2 tsp red pepper flakes

Instructions

• 1. In a bowl, whisk together rice vinegar, sesame oil, soy sauce, and red pepper flakes.
• 2. Add cucumber noodles and toss to coat.
• 3. Sprinkle with sesame seeds and serve chilled.

• Net Carbohydrates per Serving: 4 g

Related Pages

• Ketogenic diet
• Low-carb diet
• Zucchini
• Spaghetti squash
• Cucumber
• Healthy recipes
• Gluten-free alternatives

External Resources

• Nutrition Data for Vegetables
• WikiMD - Ketogenic Diet
• WikiMD - Low-Carbohydrate Diet