Zoodles (Zucchini Noodles)

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Zoodles are fabulous keto-friendly pasta and noodle substitute. Plus it’s equal to one of your five servings of veggies for the day!

Freezing zoodles (zucchini noodles) can help preserve them for longer periods, especially if you have a surplus of fresh zucchini. Here’s a simple method to freeze zoodles.

Eating zucchini on keto

A 100g serving of zucchini is 2-3g of carbs which makes it a perfect keto veggie. This is about half a large zucchini and equals one serve of veg for the day.

You can eat zucchini in many different ways and it is good for you in many ways. Here are a few of the most important health benefits of zucchini:


Zucchini is low in calories, which makes it a good choice for people who are trying to watch their weight or calorie intake. There are only 20 to 30 calories in a cup of sliced zucchini.


It’s a good source of dietary fibre, which helps your digestive system work well, keep your weight healthy, and keep your bowel movements normal. Fibre also helps you feel full, which cuts down on hunger and makes it easier to control your weight.

Full of Minerals and Vitamins

Zucchini is full of minerals and vitamins that your body needs, such as

  • Vitamin C is an antioxidant that helps the body make collagen and heal wounds.
  • Vitamin A: Good for your eyes, your immunity system, and your skin.
  • Potassium lowers blood pressure, keeps fluids in balance, and helps muscles work.
  • B vitamins, such as folate (vitamin B9), which is needed to make DNA and divide cells.

Full of antioxidants

Zucchini has many antioxidants, including vitamin C and pigments like zeaxanthin and lutein. Antioxidants help keep cells safe from damage by free radicals. This lowers the risk of getting long-term illnesses like heart disease and some types of cancer.


Zucchini is mostly water, which helps the body stay hydrated and raises general hydration levels, especially when it’s hot outside or when you’re working out.


Zucchini is naturally low in sugars and carbs, so it can be eaten on low-carb and ketogenic diets. It can be used in recipes instead of foods that are higher in carbs, like pasta or rice.

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Freezing zoodles (zucchini noodles) can help preserve them for longer periods, especially if you have a surplus of fresh zucchini. Here's a simple method to freeze zoodles.



  • Zucchini


  • Prepare the Zoodles: Start by spiralizing your zucchini into noodles using a spiralizer. Alternatively, you can use a julienne peeler or a mandoline slicer to create thin strips resembling noodles.
  • Blanch the Zoodles: Bring a pot of water to a boil and prepare a bowl of ice water. Once the water is boiling, add the zoodles to the pot and blanch them for about 1-2 minutes. Blanching helps to preserve the color, texture, and flavor of the zoodles while also killing any bacteria that could cause them to spoil.
  • Shock in Ice Water: After blanching, quickly transfer the zoodles to the bowl of ice water to stop the cooking process. This step, known as shocking, helps to retain the zoodles' crispness and prevent them from becoming mushy.
  • Drain Excess Water: Once the zoodles are cooled, drain them thoroughly to remove excess water. You can use a colander or paper towels to pat them dry.
  • Package for Freezing: Divide the zoodles into portion-sized servings and place them in airtight freezer bags or containers. Squeeze out as much air as possible before sealing the bags or containers to minimize the risk of freezer burn.
  • Label and Freeze: Label the freezer bags or containers with the date and contents, then place them in the freezer. Make sure to lay them flat to freeze initially, then you can stack them to save space once they're frozen solid.
  • Thaw and Use: When you're ready to use the frozen zoodles, simply remove the desired portion from the freezer and thaw them in the refrigerator overnight or at room temperature for a few hours. You can then use them in your favorite recipes, such as stir-fries, soups, salads, or pasta dishes.
Disclaimer: No Spoons to Cook is based on our own experience and research, and what we know works best for us. It is not medical advice. Our recipes focus on low inflammatory ingredients, whole foods and are founded in ketogenic and low carb ways of eating. We encourage spoonies to stay curious, ask questions, do your own research, listen to your body and to work with a Registered Dietitian or Medical Professional when appropriate to tailor your nutritional needs to support your care plan and goals.

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