If you are looking for a vibrant, fresh, and truly satisfying meal that feels indulgent yet lighter, this Healthy Zucchini Noodles with Marinara Sauce Recipe is an absolute must-try. Combining the bright, tender crunch of spiralized zucchini noodles with a rich, homemade marinara bursting with garlic and fresh herbs, this dish brings together health and flavor effortlessly. It’s perfect for busy weeknights or anytime you want to enjoy a comforting Italian-inspired meal without the heaviness of traditional pasta.
Ingredients You’ll Need
This recipe relies on a handful of straightforward, fresh ingredients that each bring something special to your plate. From the robust aroma of garlic to the ripe sweetness of canned whole tomatoes, these essentials blend perfectly to create a sauce bursting with flavor. Meanwhile, the zucchini noodles add a colorful, crisp base that keeps the dish light and nutritious.
- Olive oil (4 tablespoons): Adds richness and helps gently cook the garlic and zucchini while imparting a subtle fruity flavor.
- Garlic (6 cloves, minced): A powerhouse aromatics ingredient that infuses the sauce with deep, savory notes.
- Whole peeled tomatoes (28 ounces can): The foundation of the marinara, providing a naturally sweet and tangy tomato flavor.
- Kosher salt (1 teaspoon): Enhances all the flavors, making each ingredient pop.
- Red pepper flakes (1/2 teaspoon): Adds just the right touch of heat for a subtle kick.
- Dried oregano (1/4 teaspoon): Infuses an earthy, classic Italian herb note into the sauce.
- Fresh basil sprig (1 large): Imparts a lovely fragrant herbal aroma, enriching the sauce’s complexity.
- Zucchini (2 pounds): The star that gets spiralized into noodles, providing freshness and a delightful texture.
- Optional Parmesan cheese or fresh herbs (1/2 cup): Adds an extra layer of flavor and elegance when sprinkled on top before serving.
How to Make Healthy Zucchini Noodles with Marinara Sauce Recipe
Step 1: Sauté the Garlic
Start by heating 2 tablespoons of olive oil over medium-high heat in a large pot or Dutch oven. Once the oil is hot and shimmering, add the minced garlic. Let it cook just until it starts to sizzle and becomes fragrant but hasn’t browned—this cultivates a deep, nutty garlic flavor that becomes the backbone of your marinara sauce.
Step 2: Build the Marinara Sauce
Quickly add the whole peeled tomatoes along with their juices, kosher salt, red pepper flakes, dried oregano, and a cup of water to the pot. Bring this mixture to a gentle boil, then reduce heat and let it simmer for about 15 minutes. Stir occasionally and use your spoon to break the tomatoes into smaller pieces, blending everything into a luscious sauce that’s both fresh and intensely flavorful.
Step 3: Infuse with Fresh Basil
In the final three minutes of cooking, tuck a large sprig of fresh basil into the sauce, leaving the stem exposed so you can easily fish it out later. This step lends the sauce a beautiful herbal fragrance that lifts the entire dish to another level.
Step 4: Prepare Your Zucchini Noodles
While your sauce simmers, spiralize the zucchini into noodles using a spiralizer or create ribbons with a vegetable peeler. The idea is to get tender, spaghetti-like strands that’ll soak up the sauce while staying delightfully crisp.
Step 5: Cook the Zucchini Noodles
Heat a tablespoon of olive oil in a large skillet over medium-high heat. Add half of the zucchini noodles and toss them gently in the oil. Let them cook for about 2 minutes just until they soften slightly but don’t become mushy—this keeps the dish light and fresh. Remove and set aside, then repeat with the remaining noodles using the last tablespoon of olive oil.
Step 6: Bring It All Together
Plate the zucchini noodles, then ladle the vibrant marinara sauce generously on top. If you like, sprinkle with freshly chopped herbs or a dusting of Parmesan cheese to finish. This plating approach makes every bite a perfect balance of tender noodles and aromatic, savory sauce.
How to Serve Healthy Zucchini Noodles with Marinara Sauce Recipe
Garnishes
Fresh herbs like basil, parsley, or oregano offer a lovely pop of color and freshness when sprinkled on top just before serving. A light sprinkle of grated Parmesan cheese also adds a creamy, salty contrast that complements the tangy tomato sauce beautifully.
Side Dishes
This dish pairs wonderfully with a crisp side salad dressed with lemon vinaigrette or perhaps some roasted garlic bread to soak up any leftover marinara. Lightly steamed vegetables or a handful of olives can also add interesting textures and flavors alongside these healthy zucchini noodles.
Creative Ways to Present
For a fun twist, serve the zucchini noodles in individual bowls topped with marinara and garnishes for a beautiful presentation at family dinners or small gatherings. You can even stuff the zucchini noodles and sauce into baked bell peppers for a playful, colorful entree that’s sure to impress.
Make Ahead and Storage
Storing Leftovers
Place any leftover zucchini noodles and marinara sauce in an airtight container and refrigerate for up to 2 days. Since zucchini noodles release moisture, it’s best to store sauce and noodles separately if possible to maintain the best texture.
Freezing
The marinara sauce freezes beautifully on its own and can be stored in freezer-safe containers for up to 3 months. However, it’s not recommended to freeze the zucchini noodles, as they tend to become watery and lose their pleasant bite after thawing.
Reheating
Warm the marinara sauce gently on the stove over low heat, stirring occasionally. Reheat zucchini noodles quickly in a skillet with a dash of olive oil just until warmed through, or enjoy them cold as a refreshing salad base.
FAQs
Can I use store-bought marinara sauce for this recipe?
Absolutely! While the homemade marinara is effortless and flavorful, using a high-quality store-bought marinara can save time and still pair beautifully with the zucchini noodles. Just warm it gently before combining.
What’s the best way to avoid soggy zucchini noodles?
Cooking zucchini noodles for just a couple of minutes and not overloading the pan helps keep their texture al dente and prevents sogginess. Also, draining any excess moisture before cooking can make a big difference.
Can I add protein to this dish?
Definitely! Grilled chicken, sautéed shrimp, or even plant-based options like chickpeas or lentils make great protein additions. Simply cook them separately and add them atop or beneath your zucchini noodles before serving.
Are there alternatives to spiralizing zucchini?
Yes, you can use a vegetable peeler to create thin ribbons or simply slice zucchini into thin strips with a knife if you don’t have a spiralizer. The key is to keep the noodles thin enough to mimic pasta but still maintain some bite.
Is this recipe suitable for a low-carb or gluten-free diet?
This recipe is perfect for both low-carb and gluten-free diets, as zucchini noodles replace traditional pasta without sacrificing flavor or texture. It’s a delicious way to enjoy Italian cuisine while sticking to your dietary preferences.
Final Thoughts
This Healthy Zucchini Noodles with Marinara Sauce Recipe is one of those dishes you’ll want to keep in your regular rotation for its bright flavors, wholesome ingredients, and effortless preparation. Whether you’re craving comfort food or looking to eat cleaner, the marriage of fresh zucchini noodles and rich, garlicky marinara will delight your taste buds and satisfy your soul. Give it a try—you might find your new favorite weeknight meal!
Print
Healthy Zucchini Noodles with Marinara Sauce 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 offers a light and nutritious alternative to traditional pasta dishes. Featuring fresh zucchini spiralized into noodles and topped with a flavorful homemade marinara sauce made from whole peeled tomatoes, garlic, and fragrant herbs, this dish is perfect for those seeking a low-carb, gluten-free meal that’s quick to prepare and bursting with fresh flavors.
Ingredients
Marinara Sauce
- 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 (spiralized or ribboned)
- Optional: 1/2 cup grated Parmesan cheese or chopped fresh herbs (such as basil or parsley)
Instructions
- Prepare the Marinara Sauce: 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 begins to sizzle, being careful not to let it brown.
- Simmer the Tomatoes: Before the garlic browns, add the whole peeled tomatoes, kosher salt, red pepper flakes, dried oregano, and 1 cup of water to the pot. Bring the mixture to a low boil, then reduce heat and let it simmer gently for 15 minutes. Stir occasionally, using a spoon to break apart the larger pieces of tomato for a smoother sauce texture.
- Add the Basil: During the last 3 minutes of simmering, add the large sprig of basil to infuse the sauce with fresh herb flavor. Leave the end of the sprig sticking out so you can easily remove and discard it before serving.
- Prepare the Zucchini Noodles: While the sauce simmers, spiralize or use a vegetable peeler to create noodles or ribbons from the zucchini. Set aside.
- Cook the Zucchini Noodles: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add half of the zucchini noodles, tossing them to coat in oil. Cook for about 2 minutes until slightly tender but still crisp. Remove noodles from the skillet and set aside. Repeat the process with the remaining 1 tablespoon of oil and zucchini noodles.
- Assemble and Serve: Plate the cooked zucchini noodles and generously top them with the homemade marinara sauce. Garnish with optional grated Parmesan cheese or fresh herbs as desired. Serve immediately for best taste and texture.
Notes
- To avoid watery noodles, pat the spiralized zucchini dry with paper towels before cooking.
- Feel free to add extra spices or red pepper flakes for a spicy kick.
- Parmesan cheese is optional but adds a nice depth of flavor if dairy is not a concern.
- This dish is best enjoyed fresh; zucchini noodles can become soggy if stored for too long.
- For a vegan version, omit the Parmesan cheese or use a plant-based alternative.
