If you are craving a light, fresh, and vibrant meal without sacrificing bold flavors, this Healthy Zucchini Noodles with Marinara Recipe will quickly become your go-to dinner. It brings together the natural crispness of zucchini noodles paired with a rich, homemade marinara sauce that’s brimming with garlic, tender tomatoes, and fragrant herbs. This dish is not only nourishing but also perfect for anyone seeking a gluten-free or low-carb option that doesn’t compromise on taste or satisfaction.
Ingredients You’ll Need
These ingredients are straightforward but each one plays a crucial role in creating the perfect balance of flavors and textures in your Healthy Zucchini Noodles with Marinara Recipe. From the olive oil that adds silkiness to the fiery red pepper flakes, every element is essential for that delicious harmony.
- Olive oil (4 tablespoons, divided): Provides a rich, fruity base for both the sauce and zucchini noodles, enhancing flavor and preventing sticking.
- Garlic (6 cloves, minced): Infuses the sauce with an irresistible aroma and depth, warming up the palate with each bite.
- Whole peeled tomatoes (1 28-ounce can): The heart of the marinara, these add natural sweetness and acidity creating a luscious tomato sauce.
- Kosher salt (1 teaspoon): Elevates the flavors, balancing the sweetness of the tomatoes and seasoning the dish perfectly.
- Red pepper flakes (1/2 teaspoon): Adds just the right kick for a mild spicy undertone that wakes up your taste buds.
- Dried oregano (1/4 teaspoon): Brings a subtle earthiness and classic Italian flair to the sauce.
- Large sprig of basil: Freshens the marinara with a sweet, slightly peppery note that lingers delightfully.
- Zucchini (2 pounds): The star of the dish, spiralized into noodles that offer a light, crisp texture pairing perfectly with the sauce.
- Optional toppings (1/2 cup grated Parmesan cheese or fresh herbs): Adds flavor contrast and a touch of indulgence if you desire.
How to Make Healthy Zucchini Noodles with Marinara Recipe
Step 1: Sizzle the Garlic
Start by heating half of the olive oil in a large pot or Dutch oven over medium-high heat. Add the minced garlic and let it sizzle, releasing its heavenly aroma. This simple step builds a foundational flavor because garlic cooked just right brings out its natural sweetness without burning.
Step 2: Create the Marinara Sauce
Before the garlic browns, pour in the whole peeled tomatoes along with salt, red pepper flakes, oregano, and a cup of water. Bring everything to a low boil, then reduce the heat and let it simmer gently for 15 minutes. Don’t forget to stir occasionally and break apart chunky tomato pieces for a smoother sauce texture that clings beautifully to the noodles.
Step 3: Infuse with Basil
In the last three minutes of simmering, tuck in the sprig of basil, leaving the stem sticking out for easy removal. This step subtly brightens the sauce with fresh herbal notes, and when you pull the basil out at the end, the sauce holds all those infused flavors without any leaves floating around.
Step 4: Prepare the Zucchini Noodles
While the sauce simmers, spiralize your zucchini or use a vegetable peeler to create fresh, thin ribbons. This transforms ordinary zucchini into a versatile, noodle-like vegetable, keeping the dish light yet satisfying.
Step 5: Lightly Sauté the Zoodles
Heat a tablespoon of olive oil in a large skillet. Add half of the zucchini noodles and toss gently to coat them in the oil. Cook for just around two minutes—long enough to soften slightly but still keep a pleasant crunch. Remove and repeat with the remaining noodles and oil. This quick sauté keeps the zucchini from releasing too much water and becoming soggy.
Step 6: Combine and Serve
Plate your zucchini noodles and ladle generous amounts of the homemade marinara sauce on top. Don’t be shy with optional toppings like fresh herbs or a sprinkle of Parmesan cheese, which adds a touch of saltiness and depth. This combination makes every bite feel comforting yet fresh.
How to Serve Healthy Zucchini Noodles with Marinara Recipe
Garnishes
A light sprinkling of freshly grated Parmesan cheese or chopped fresh herbs like basil and parsley can instantly elevate the plate. These garnishes add visual appeal and enhance mouthfeel, bringing an extra layer of savoriness and color contrast.
Side Dishes
This dish pairs wonderfully with a crisp, simple green salad or a side of roasted vegetables. If you want a heartier meal, serve with warm, crusty bread for soaking up every last drop of the luscious marinara sauce.
Creative Ways to Present
Try serving the zucchini noodles in individual shallow bowls topped with a fresh basil leaf or a drizzle of extra virgin olive oil. For a fun twist, add meatballs or grilled chicken on top for extra protein. This dish is super versatile and can be dressed up or down depending on the occasion.
Make Ahead and Storage
Storing Leftovers
Keep any leftovers in an airtight container in the refrigerator for up to three days. Note that zucchini noodles will continue to release moisture, so it’s best to store the sauce separately when possible for optimal texture.
Freezing
The marinara sauce freezes beautifully if you want to save time later. Transfer it into a freezer-safe bag or container, and it will stay fresh for up to three months. Avoid freezing the zucchini noodles as they tend to become watery and lose their texture after thawing.
Reheating
Reheat the sauce gently on the stove over low heat, stirring occasionally. If you have refrigerated zucchini noodles, warm them quickly in a skillet for just a minute or two to revive some of their original texture without overcooking.
FAQs
Can I use regular pasta instead of zucchini noodles?
Absolutely! While this recipe shines with zucchini noodles for a light and healthy twist, you can swap in any pasta you love. Just cook it according to package instructions and top with the homemade marinara sauce.
How do I prevent the zucchini noodles from getting soggy?
Lightly sautéing the zucchini noodles in olive oil for just a couple of minutes helps evaporate excess moisture. Also, avoid overcooking and consider salting and draining them before cooking to draw out water.
Is this recipe suitable for vegans?
Yes! All ingredients are plant-based except for the optional Parmesan cheese, which you can easily skip or substitute with a vegan cheese alternative or nutritional yeast.
Can I add protein to the dish?
Definitely. This recipe pairs well with grilled chicken, shrimp, or even vegetarian options like pan-fried tofu or meatballs. Adding protein makes it a more filling and balanced meal.
What if I don’t have a spiralizer?
No worries! You can use a vegetable peeler to create long, thin strips of zucchini that work just as well as noodles. Thin ribbons will soak up the sauce beautifully.
Final Thoughts
This Healthy Zucchini Noodles with Marinara Recipe is a shining example of how simple ingredients can come together to create a nourishing, flavorful, and vibrant dish that feels indulgent without any guilt. I wholeheartedly encourage you to try it out, whether you’re a veggie lover or just looking to add a fresh, light meal to your repertoire. You’ll love how satisfying and easy it is to make, and your taste buds will thank you!
Print
Healthy Zucchini Noodles with Marinara Recipe
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
- Diet: Gluten Free
Description
This Healthy Zucchini Noodles with Marinara recipe is a light and nutritious alternative to traditional pasta dishes. Featuring freshly made zucchini noodles tossed in a savory homemade marinara sauce infused with garlic, herbs, and a hint of red pepper flakes, this dish is perfect for those seeking a low-carb, gluten-free meal that’s full of flavor. Ready in under 40 minutes, it’s an ideal choice for a quick weeknight dinner or a healthy vegetarian option.
Ingredients
Sauce Ingredients
- 4 tablespoons olive oil, divided
- 6 cloves garlic, minced
- 1 (28 ounces) can whole peeled tomatoes
- 1 teaspoon kosher salt
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon dried oregano
- 1 large sprig of basil
Zucchini Noodles
- 2 pounds zucchini (about 3–4 medium zucchinis), spiralized or ribboned
Optional Toppings
- 1/2 cup grated Parmesan cheese
- Chopped fresh herbs (such as basil or parsley)
Instructions
- Prepare the Marinara Base: Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium-high heat. Once hot, add the minced garlic and cook until it sizzles and becomes fragrant, taking care not to let it brown.
- Simmer the Tomato Sauce: Add the whole peeled tomatoes along with their juices, kosher salt, red pepper flakes, dried oregano, and 1 cup of water to the pot. Bring the mixture to a low boil, then reduce the heat and let it simmer gently for 15 minutes. Stir occasionally and use a spoon to break apart larger chunks of tomatoes for a smoother sauce.
- Add Basil for Flavor: In the last 3 minutes of simmering, add the whole sprig of basil to infuse the sauce with fresh herb aroma. Leave one end of the sprig sticking out of the sauce to easily remove it later.
- Prepare Zucchini Noodles: While the sauce simmers, spiralize the zucchini or create ribbons using a vegetable peeler to form the noodles, setting them aside ready for cooking.
- Cook the Zucchini Noodles: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add half of the zucchini noodles and toss to coat evenly in the oil. Cook for about 2 minutes, just until slightly softened, then remove and set aside. Repeat this process with the remaining noodles using the other tablespoon of oil.
- Serve the Dish: Plate the cooked zucchini noodles, then ladle the homemade marinara sauce over them. Garnish with optional grated Parmesan cheese and chopped fresh herbs as desired for an extra burst of flavor.
Notes
- To avoid soggy noodles, cook the zucchini only briefly until just tender; overcooking will make them mushy.
- Use ripe, high-quality canned tomatoes for the best flavor in the sauce.
- For a vegan version, omit the Parmesan cheese or use a plant-based alternative.
- You can prepare the marinara sauce ahead of time and reheat before serving.
- Feel free to customize the heat by adjusting or omitting the red pepper flakes according to your preference.
