Low-Carb and Paleo Mediterranean Zucchini Noodles
These Mediterranean Zucchini Noodles have a sauce with red onion, garlic, dried herbs, tomatoes, Kalamata Olives, capers, red pepper flakes, and parsley for a healthy dinner that tastes amazing. And this delicious idea with zucchini noodles is vegan, low-carb, gluten-free, and Paleo! Use the Diet-Type Index to find more recipes like this one.
It’s Easter morning and I know lots of you are focused on chocolate Easter bunnies and hard-boiled eggs right now, and aren’t thinking about a meatless dinner idea like Mediterranean Zucchini Noodles. But when it’s Monday morning and time to get back on track with the healthy eating plan, I hope you’ll remember this new recipe for a meatless meal that’s loaded with flavor. If you’re already a fan of zucchini noodles (also called zoodles), this might become your favorite recipe using them. And if you haven’t tried them yet, this is a perfect recipe for your first zucchini noodle experience!
I’ll be the first to admit that you need to combine zucchini noodles with strongly-flavored ingredients to make them into something that really makes your mouth come alive. But when we created this recipe, Kara and I were thrilled with what a perfect mixture of interesting flavors it was, and my brother Rand (who was visiting) gobbled up the leftovers. And this amazing recipe is not only perfect for Meatless Monday, but it’s also Low-Carb, Gluten-Free, Paleo, and Vegan, so this one definitely has you covered for healthy eating options!
(And for those who come here every Sunday night looking for meatless ideas for Monday dinner, you can find more meatless recipe ideas from Kalyn’s Kitchen and my food blogging friends on my Meatless Monday Pinterest Board.)
Edit: Low-Carb and Paleo Mediterranean Zucchini Noodles was featured in the Top Ten New Recipes of 2015 (plus Honorable Mentions).
The sauce comes together quickly, so assemble the minced garlic, chopped red onion, dried herbs, tomatoes, Kalamata olives, capers, red pepper flakes, and chopped parsley. Use one of the Three Methods for Making Zucchini Noodles to make medium-thick noodles. (I used the Spiralizer with the larger noodle blade.)
Saute onions in olive oil, then add the minced garlic and dried herbs. Add the tomatoes and cook a couple of minutes. Add the olives, capers, and red pepper flakes and cook a couple of minutes more, then turn off the heat and stir in the chopped parsley.
Heat a generous tablespoon of olive oil in a large non-stick pan and add garlic to season the oil. Cook the garlic just until it’s fragrant, then remove garlic, add the zucchini noodles, and cook over high heat for 2-3 minutes, just until the noodles are barely starting to soften and slightly flavored with the garlic.
Put noodles into individual serving bowls and top with some of the sauce mixture! Hope you enjoy the Mediterranean Zucchini Noodles as much as we did!
More Meatless Zucchini Noodles to Try:
Greek-Style Zucchini Noodles with Tomatoes, Olives, and Feta ~ Kalyn’s Kitchen
Zucchini Noodles with Creamy Chipotle Cauliflower Sauce ~ Barefeet in the Kitchen
Garlicky Zucchini Noodles with Tomatoes and Burrata ~ Kalyn’s Kitchen
Zucchini Noodles with Parmesan ~ Lauren Kelly Nutrition
Julienned Zucchini Vegan Bowl with Peanut-Sriracha Sauce ~ Kalyn’s Kitchen
Sesame Zucchini Noodles ~ Cupcakes and Kale Chips
Mediterranean Zucchini Noodles
(Makes 4 servings; recipe created by Kalyn and Kara.)
4 medium zucchini (about 8 inches long)
2 T + 1 T olive oil (or slightly more if you have a lot of noodles)
1/4 cup finely chopped red onion
1 T finely minced garlic and 3-4 peeled garlic cloves
1/2 tsp. Italian herb blend
1/2 tsp. dried oregano
2 cups cherry tomatoes, cut in half
1/2 cup Kalamata olives, drained and cut in half (or use regular black olives if you’re not a fan of Greek olives)
1/4 cup capers, drained and chopped
red pepper flakes to taste (I used about 1/2 teaspoon)
1/4 chop chopped parsley
Chop the red onion, peel and mince garlic, cut cherry tomatoes in half, cut Kalamata olives in half, chop capers, and chop the parsley. Have the olive oil, dried herbs, red pepper flakes, and peeled garlic cloves ready.
Wash the zucchini if needed and pat dry with paper towel. Use one of the Three Methods for Making Zucchini Noodles to make medium-thick noodles. (I used the Spiralizer with the larger noodle blade.) Use kitchen shears to cut through the pile of noodles a few times to make shorter noodles.
Heat the 2 tablespoons olive oil in a medium-sized frying pan over medium-high heat; then add the chopped red onions and cook about 2 minutes. Add the garlic and dried herbs and cook a minute more. Add the tomatoes and cook about 2 minutes. Then add the olives, capers, and red pepper flakes and cook another minute or two. Turn off heat and stir in the chopped parsley.
Heat the other tablespoon of oil (or slight more) over high heat in a large non-stick frying pan or wok. (I used my new Green Pan Wok, which worked perfectly.) When the oil is hot, add the whole garlic cloves and cook about 30 seconds (just until you smell garlic), then discard the garlic. (Don’t let the garlic brown or it will taste bitter.) Add the noodles and cook 2-3 minutes over high heat, stirring a few times, just until the noodles are hot and have started to soften.Divide the hot noodles among serving bowls and top each with a generous scoop of the sauce mixture. (Leftovers can be kept in the fridge and gently reheated in a hot pan, although this is definitely best when it’s freshly made.)
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe that’s Low-Carb, Gluten-Free, Paleo, and Vegan is perfect for any phase of the South Beach Diet, or any other type of carb-conscious eating plan.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.