Dress up your plain bowl of zoodles with these recipes from Rodale’s Test Kitchen and you’ll barely even remember you’re eating fiber-packed veggies instead of your usual white noods.
1. Lo Mein
In a bowl, whisk together 1 Tbsp low-sodium soy sauce, 1 tsp honey, and 1 tsp toasted sesame oil. Toss in 2 cups zoodles. Top with ½ cup shredded cooked chicken, ¼ cup thinly sliced red bell pepper, 2 Tbsp shredded carrot, 3 sliced shiitake mushrooms, and 1 sliced scallion.
Nutrition information (per serving): 260 calories, 27 g protein, 22 g carbs, 5 g fiber, 14 g sugar, 8 g fat, 2 g sat fat, 620 mg sodium
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2. Breakfast Bowl
Toss 2 cups zoodles with 1 scrambled egg, 1 crumbled slice of cooked bacon, 2 Tbsp shredded cheddar cheese, and 1 tsp chopped chives.
Nutrition information (per serving): 192 calories, 15 g protein, 8 g carbs, 2 g fiber, 5 g sugar, 12 g fat, 4 g sat fat fat, 328 mg sodium
3. Spicy Peanut Sauce
In a bowl, whisk together 1 Tbsp natural peanut butter, 1 tsp low sodium soy sauce, and ½ tsp. sriracha. Toss in 2 cups zoodles, ¼ cup cucumber slices, 2 Tbsp shelled edamame, 1 Tbsp each chopped roasted peanuts and cilantro.
Nutrition information (per serving): 222 calories, 11 g protein, 16 g carbs, 5 g fiber, 7 g sugar, 14 g fat, 2 g sat fat fat, 313 mg sodium
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4. Caprese
In a bowl, toss together 2 cups zoodles, 1 cup halved multi colored cherry tomatoes, ½ cup halved fresh mozzarella balls (bocconcini), 2 Tbsp thinly sliced basil, and 1 Tbsp. balsamic vinegar. Season to taste with salt and plenty of freshly ground black pepper.
Nutrition information (per serving): 235 calories, 13 g protein, 15 g carbs, 4 g fiber, 11 g sugar, 14 g fat, 8 g sat fat, 641 mg sodium
5. Mango-Cilantro
In a bowl, toss together 2 cups zoodles, ½ cup thinly sliced mango, ¼ cup thinly slice white onion, 2 Tbsp chopped cilantro, 2 Tbsp. fresh lime juice, 1 Tbsp olive oil.
Nutrition information (per serving): 223 calories, 4 g protein, 24 g carbs, 4 g fiber, 17 g sugar, 15 g fat, 2 g sat fat, 21 mg sodium
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6. Chicken Zoodle Soup
In a bowl, combine 2 cups zoodles, ½ cup shredded chicken, ¼ cup frozen peas and carrots, 1 Tbsp each dill and parsley, and ¼ tsp freshly ground black pepper. Pour 1½ cups boiling low sodium chicken broth, cover and let sit for 3 minutes. Add 1 tsp. fresh lemon juice.
Nutrition information (per serving): 230 calories, 33 g protein, 15 g carbs, 3 g fiber, 7 g sugar, 6 g fat, 1.5 g sat fat, 205 mg sodium
7. Mediterranean
Toss 2 cups zoodles with ½ cup drained and rinsed chickpeas, ¼ cup baby arugula, ¼ cup chopped marinated artichoke hearts, and 1 Tbsp sundried tomato pesto.
Nutrition information (per serving): 319 calories, 11 g protein, 4 g carbs, 9 g fiber, 6 g sugar, 14 g fat, 3 g sat fat, 517 mg sodium