Vegetable Noodles

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A short guide on spiralizers, how to cook vegetable noodles, and the health benefits of making the swap from regular pasta – with 9 vegetable noodle recipes to try out!

If you’re looking for a way to incorporate you favorite pasta or noodle dishes into your healthy lifestyle, then vegetable noodles are the way to go. What are vegetable noodles? Any solid and crunchy veggie can by transformed by using a kitchen tool that can spiralize or slice thin ribbons.

Making your own keto noodles to fit into your way of eating can be just the thing you need to take your health to the next level!

Are Vegetable Noodles Good For You?

Veggie noodles are an excellent alternative for those with a sensitivity to gluten. They also have a lower glycemic load, which means it doesn’t spike blood sugar and insulin levels as much as wheat-based noodles.

Fresh vegetable noodles also contain a more complete set of nutrients, which cannot be found in regular pasta. Find a more in-depth look at the comparison of different veggie noodles compared to wheat-based pasta in this article from fix.com.

What Are Vegetable Noodles Made Of?

The most popular veggie noodles that you’ll find online are ZOODLES – zucchini noodles! However, the sky is the limit. People also like to make low carb noodles from carrots, sweet potato, spaghetti squash, parsnip, turnip, broccoli stem, cucumber and even apples. 

How Do You Make Vegetable Noodles?

There are two main kitchen gadgets you can use to make veggie noodles:

  • Spiralizer:
    A vegetable spiralizer is an affordable tabletop kitchen tool specifically designed for making all kinds of veggie noodles. It usually has a suction cup to anchor it to your countertop and a crank that need to be turned manually. This gadget is your go-to method for churning out the best vegetable noodles!
  • Julienne Vegetable Peeler:
    This tool is a handheld peeler that has serrated teeth, creating long, crunchy ribbons from your vegetables. It costs less than a tabletop spiralizer and is a good option for making vegetable noodles when you’re traveling.

How To Cook Vegetable Noodles?

Since vegetable noodles cook a lot faster than regular pasta, a quick sauté is the best method to get them just right. Many other cooking methods can make these noodles fall apart or disintegrate. Some recipes call for baking (along with other ingredients) or a quick simmer.

1. Sheet Pan Crispy Vegetable Noodles and Pork

Crispy vegetable noodles and pork topped with fresh spring onion in a gray bowl, with a small white sauce bowl in the top right corner and a sheet pan with vegetable noodles in the other.

The main vegetable noodles in this dish consist of sweet potato and carrots. Both of these veggies are known for their high content of vitamin A, which is essential for protecting your eyes from night-blindness, age-related decline and more!

12 Ingredients:

( 60 minutes )

Fresh:
– sweet potatoes
– carrots
– onions
– green onions
– ground pork

Fridge and Pantry:
– avocado oil
– coconut aminos
– apple cider vinegar

Herbs and Spices:
– garlic powder
– onion powder
– paprika
– salt and pepper

( No nutrition information available. )

Find this RECIPE at Real Simple Good.

2. Cucumber Noodle Salad with BBQ Chicken

Cucumber noodles topped with chicken and fresh herbs in a brown plate on a gray background.

This simple chicken and cucumber noodle salad is a refreshing option for lunch. Cucumbers are about 96% water, making them effective at promoting hydration in the body. Proper hydration is essential for metabolism and physical performance! Read more about the fantastic health benefits of cucumber in this article from Healthline.

5 Ingredients:

( 20 minutes )

Fresh:
– cucumber
– chicken breast

Fridge and Pantry:
– olive oil
– bbq sauce
– plain yoghurt

Herbs and Spices:
– salt and pepper

  • Calories: 224
  • Carbs: 19g

Find this RECIPE here at Living Chirpy.

3. Butternut Noodles with Chorizo Spaghetti Sauce

Butternut noodles with chorizo spaghetti sauce three white bowls on a gray background.

Vegetable spaghetti is the next big thing! Compared to your regular wheat-based spaghetti, butternut is loaded with nutrients. Per serving, it contains almost 500mg of potassium, which can decrease blood pressure by regulating the effect of sodium in the body.

8 Ingredients:

( 40 minutes )

Fresh:
– chorizo sausage
– onion
– garlic cloves
– butternut squash

Fridge and Pantry:
– canned fire roasted tomatoes
– olive oil

Herbs and Spices:
– fresh thyme
– smoked paprika
– salt and pepper

( No nutrition information available. )

Find this RECIPE at Get Inspired Everyday.

4. Carrot Celeriac Spiralized Salad

Carrot celeriac spiralized salad in a white bowl on a white background with a striped gray kitchen towel  in the bottom right corner.

According to this article by healthline.com, celeriac is a nutritional powerhouse and packed with antioxidants. These anti-inflammatory substances protect healthy cells from damage by fighting against harmful free radicals.

9 Ingredients:

( 11 minutes )

Fresh:
– carrots
– celery root/celeriac bulb
– lime

Fridge and Pantry:
– olive oil
– dijon mustard
– apple cider vinegar
– honey
– roasted pumpkin seeds

Herbs and Spices:
– parsley
– salt and pepper

  • Calories: 183
  • Carbs: 14g

Find this RECIPE at Cotter Crunch.

5. Whole30 Thai Chicken Zoodles

Thai chicken zoodles topped with fresh nuts in a dark gray bowl with two chopsticks on a wooden background.

If you’re a fan of Thai food, then using a few alternative ingredients means you can still incorporate your favorite dishes into your healthy lifestyle. Zucchini noodles, for example, provide many nutritional benefits. It’s ample vitamin A content helps to support your vision and immune system.

15 Ingredients:

( 15 minutes )

Fresh:
– zucchini
– red bell pepper
– yellow bell pepper
– chicken breast
– roasted cashews
– garlic cloves
– lime juice

Fridge and Pantry:
– sesame oil
– almond butter
– coconut aminos
– white vinegar
– maple syrup
– ginger paste
– lemongrass paste

Herbs and Spices:
– fresh cilantro

  • Calories: 542
  • Net Carbs: 18g

Find this RECIPE at Paleo Gluten-Free Eats.

6. Authentic Beef Ramen with Zoodles

Beef ramen with zoodles surrounded by fresh scallions and a yellow kitchen towel on a gray background.

Instant noodles (like ramen) found in stores are a major stressor for you digestive tract. Because it contains so many preservatives, artificial sweeteners and flavorings, it can do major damage to your liver if consumed regularly. That’s why swapping ramen with healthier vegetable noodles is your best bet when you crave this type of food!

13 Ingredients:

( 30 minutes )

Fresh:
– beef
– zucchini
– carrots
– scallions
– bean sprouts
– eggs
– garlic cloves
– ginger

Fridge and Pantry:
– coconut aminos
– mirrin
– rice vinegar
– Sriracha

Herbs and Spices:
– fresh cilantro

  • Calories: 274
  • Carbs: 15g

Find this RECIPE here at Living Chirpy.

7. Peas and Pesto Potato Noodles

Peas and pesto potato noodles in a white plate on a white background.

Including whole-food based recipes, like this peas and pesto potato noodles, to your diet is probably the best thing you can do for your health. Generally, whole foods are those that remain as close as possible to their natural state.

They don’t really contain any additional ingredients and are not primarily produced in factories. Read some more about a whole foods diet and what it can do for you in this article from verywellfit.com.

7 Ingredients:

( 40 minutes )

Fresh:
– yukon gold potatoes
– frozen garden peas
– pine nuts
– garlic cloves

Fridge and Pantry:
– olive oil
– parmesan cheese

Herbs and Spices:
– fresh basil
– salt and pepper

  • Calories: 183
  • Carbs: 22g

Find this RECIPE at Inspiralized.

8. Thai Spiced Shrimp with Vegetable Noodles

Shrimp and vegetable noodles topped with fresh herbs in  white bowl on a wooden background.

Make your own healthy Thai food at home with the healthiest ingredients possible. Veggies like zucchini, yellow squash, carrot and red cabbage are loaded with essential vitamins, antioxidants and other components that you simply cannot find in your regular noodle dishes found in restaurants or take-out places!

10 Ingredients:

( 30 minutes )

Fresh:
– zucchini
– yellow squash
– carrots
– shrimp
– red cabbage

Fridge and Pantry:
– red curry paste
– coconut milk
– honey / maple syrup
– fish sauce

Herbs and Spices:
– fresh cilantro
– salt and pepper

  • Calories: 356
  • Net Carbs: 15g

Find this RECIPE at Jessica Gavin.

9. Sparkling Cider Glazed Roasted Beet Noodles with Crispy Shallots

Beet noodles with crispy shallots in a white plate surrounded by two apples, a white kitchen towel and glass containers on a wooden background.

According to this article by foodrevolution.org, beetroots are rich in betalains – which are phytonutrients that give beets their beautiful color. This phytonutrient has antioxidant, cancer-fighting and anti-inflammatory properties.

7 Ingredients:

( 25 minutes )

Fresh:
– beets
– shallots

Fridge and Pantry:
– olive oil
– apple cider vinegar
– sparkling apple cider
– maple syrup
– dijon mustard

Herbs and Spices:
– salt and pepper

( No nutrition information available. )

Find this RECIPE at Inspiralized.

In Conclusion:

If you’re a regular consumer of pasta or noodles, then using vegetable noodles as an alternative will create a major change in your health. The benefits of using whole foods instead of inflammatory, processed junk cannot be overstated!

So, do the right thing for you health and get a vegetable spiralizer or a julienne peeler!

Did You Make One Of These Vegetable Noodles Recipes?

If you made one of these yummy recipes that we rounded-up for you – please let us know in the comments how it turned out for you! If you have any improvements or other awesome vegetable noodles recipes of your own – let us and other readers know as well!

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