Zucchini Noodles with Marinara Sauce
Zucchini Noodles with Marinara Sauce
Zucchini noodles with marinara sauce deliver all the comfort of a pasta dinner in under 25 minutes, with a fraction of the carbohydrates. The key is a quick homemade tomato sauce that clings to the spiralized zucchini without turning it watery.
- 1
Salting and pressing raw zucchini noodles for 5 minutes removes surface moisture through osmosis, preventing the sauce from becoming watery during the 2-minute cook time.
- 2
Caramelising tomato paste in olive oil before adding crushed tomatoes deepens the umami baseline in 30 seconds, producing a richer-tasting marinara without extending the simmer time.
- 3
Adding parmesan and fresh basil off the heat preserves the sharpness of the cheese and the volatile aroma compounds in the basil, which dissipate within 30 seconds of direct heat exposure.
Zucchini noodles with marinara sauce replace wheat pasta with spiralized zucchini, cutting calories from roughly 400 per bowl to around 145 while keeping the satisfying volume. A well-made tomato marinara sauce built on San Marzano tomatoes, garlic, and fresh basil coats each zoodle in a glossy layer of flavour. The whole dish comes together in 25 minutes from prep to plate, making it a practical weeknight dinner for anyone reducing carbohydrates or adding more vegetables to their meals.
How to Spiralize Zucchini Without a Soggy Result
Spiralize zucchini using medium-sized courgettes (around 200g each), then salt and rest the raw noodles for 5 minutes before patting them dry to remove excess moisture before cooking.
Zucchini contains around 95% water by weight. When heat is applied, that moisture releases into the pan and dilutes the marinara sauce, producing a thin, watery pool rather than a coated noodle. Salting the raw spirals draws out surface moisture through osmosis: sprinkle ½ tsp kosher salt over the zoodles, let them rest in a colander for 5 minutes, then press firmly with a clean kitchen towel before they hit the pan.
Medium zucchini between 18–22cm in length spiralize cleanly and hold their shape better than oversized courgettes, which have a higher seed content and release more liquid under heat. A box grater or julienne peeler works as a substitute for a spiralizer, producing slightly shorter noodle-style strips that cook in the same time.
Building a Marinara Sauce That Clings
Cook the tomato sauce down to a thick, spoonable consistency before adding zucchini noodles, aiming for a sauce that mounds slightly on a spoon rather than running off.
A properly reduced marinara sauce sticks to zucchini noodles instead of pooling at the bottom of the bowl. Start with 2 tbsp of extra-virgin olive oil and 3 minced garlic cloves, cooking over medium heat for 60–90 seconds until the garlic turns fragrant but not brown. Add one 400g tin of crushed San Marzano tomatoes, a pinch of red pepper flakes, and ½ tsp salt, then simmer uncovered for 10 minutes. The sauce reduces by roughly one-third, concentrating the tomato flavour and thickening the texture.
Adding 1 tbsp of tomato paste alongside the tinned tomatoes deepens the umami baseline without extending the cooking time. Stir it in with the garlic before the tomatoes so it caramelises slightly in the oil, a process that takes 30 seconds and noticeably rounds out the sauce's acidity.
Cooking Zucchini Noodles: Timing and Temperature
Cook zucchini noodles in the sauce over high heat for exactly 2 minutes, tossing continuously, to warm them through while preserving their texture.
Overcooking is the most common failure point with zucchini noodles. At 2 minutes over high heat, the zoodles soften from raw-firm to al dente, holding their shape when twirled on a fork. At 4 minutes, they collapse and release the moisture that the salting step removed, thinning the sauce. Add the dried, salted zucchini noodles directly into the simmering marinara, raise the heat to high, and toss with tongs for a full 2 minutes before plating immediately.
For a warm bowl approach without risking overcooking, heat the sauce separately, place the raw salted-and-dried zoodles in a warmed serving bowl, and ladle the hot sauce directly over them. The residual heat of the sauce warms the noodles in 60 seconds without applying direct pan heat.
Finishing and Serving
Finish the dish with torn fresh basil leaves and a 20g portion of finely grated Parmigiano-Reggiano added off the heat to preserve the sharpness of both garnishes.
Heat dulls the volatile aroma compounds in fresh basil within 30 seconds. Adding the basil and parmesan after removing the pan from the heat keeps the herbal fragrance intact and prevents the cheese from clumping into strings. A light drizzle of extra-virgin olive oil (about 1 tsp per serving) over the finished bowl adds richness and carries the fat-soluble flavour compounds from the basil and garlic to the palate more effectively than serving it plain.
Serve zucchini noodles with marinara sauce immediately, as the dish continues to release moisture even off the heat. Plating within 2 minutes of finishing produces the best texture. Find the full recipe below, or visit Recipe Diaries for more low-carb dinner ideas.
The Recipe
Zucchini Noodles with Marinara Sauce
Ingredients
For the zucchini noodles
For the marinara sauce
For serving
Instructions
- 1
Spiralize the zucchini using a spiralizer set to medium thickness, then spread the noodles in a colander and toss with ½ tsp kosher salt.
- 2
Rest the salted zucchini noodles for 5 minutes, then press firmly with a clean kitchen towel to remove as much surface moisture as possible.
- 3
Heat 2 tbsp extra-virgin olive oil in a large skillet over medium heat, add the minced garlic and tomato paste, and cook for 60–90 seconds until fragrant and the paste darkens slightly.
- 4
Pour in the crushed tomatoes, add ½ tsp salt, red pepper flakes, and oregano, then simmer uncovered for 10 minutes until the sauce reduces and thickens to a spoonable consistency.
- 5
Raise the heat to high, add the dried zucchini noodles to the skillet, and toss continuously with tongs for exactly 2 minutes.
- 6
Remove the skillet from the heat immediately, plate the zucchini noodles with marinara, and top with grated Parmigiano-Reggiano, torn basil, and a drizzle of extra-virgin olive oil.
Nutrition Facts
Per serving
145 Calories
Light & lean per serving
Macronutrients
* % Daily Value based on a 2,000 calorie diet
Tips & Notes
Add the kosher salt to the zucchini noodles in two stages: half before resting and half after pressing dry if the zoodles still taste flat. This avoids over-salting while ensuring the noodles are properly seasoned before they hit the sauce. For make-ahead use, prepare the marinara sauce up to 3 days in advance and refrigerate in an airtight container. Spiralize and salt the zucchini no more than 30 minutes before cooking, as pre-salted zoodles stored in the fridge become overly soft. No spiralizer: use a julienne peeler along the length of each zucchini, rotating it as you go, to produce thin strips of similar thickness. Avoid the seedy core, which releases the most moisture under heat.
Frequently Asked Questions
Salt raw zucchini noodles with ½ tsp kosher salt, rest for 5 minutes in a colander, then press firmly with a kitchen towel before cooking. Cook over high heat for no more than 2 minutes to prevent further moisture release.
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