Mediterranean Zoodle Pasta | Peace Love and Low Carb

Introduction

The Mediterranean Zoodle Pasta recipe is a brilliant way to enjoy all the bold, sun-drenched flavors of the Mediterranean without the heaviness of traditional pasta dishes. Featuring spiralized zucchini “zoodles” instead of regular noodles, this dish is light, vibrant, and bursting with color and taste. It’s perfect for anyone seeking a satisfying yet healthy meal that’s quick to prepare and easy to customize.

Why Mediterranean Zoodle Pasta is a Must-Try

This recipe shines as a crowd-pleaser thanks to its fresh, herbaceous profile punctuated by juicy tomatoes, briny olives, creamy feta, and a punchy vinaigrette. The zucchini noodles soak up all the delicious flavors while keeping the dish low in carbs and packed with nutrients. Whether you’re managing dietary needs or simply looking to add more vegetables to your plate, this pasta alternative makes healthy eating flavorful and fun.

Mastering the Art of Mediterranean Zoodle Pasta

To create perfect zoodles, use a spiralizer or julienne peeler to make long, noodle-like strips of zucchini. A quick sauté keeps them tender but not soggy, preserving their delightful crunch. The real secret is tossing the zoodles with the sauce and toppings just before serving—this balances the moisture and ensures every bite is packed with Mediterranean goodness.

Assembling Your Mediterranean Zoodle Pasta Bowl

Start by lightly sautéing your zucchini noodles in olive oil for just 2–3 minutes. Mix in cherry tomatoes, sliced Kalamata olives, artichoke hearts, and a handful of fresh herbs. Top generously with crumbled feta cheese and pour over a homemade dressing of olive oil, lemon juice, garlic, and a pinch of oregano. Serve immediately for a meal that bursts with color and freshness, ideal for lunch or as a light dinner.

Serving Suggestions for Mediterranean Zoodle Pasta

This dish is delicious on its own, but you can pair it with grilled chicken, shrimp, or chickpeas for extra protein. Serve with a side of fresh greens or a wedge of lemon to brighten the flavors even more. Mediterranean Zoodle Pasta is also fantastic for meal prep—it keeps well in the fridge and can be enjoyed cold or at room temperature.

Nutritional Information and Serving Size

The recipe yields approximately 4 servings. Each bowl of Mediterranean Zoodle Pasta (without added protein) typically contains only 130–160 calories, packed with fiber, vitamins A and C, and healthy fats from olive oil and olives. It’s gluten-free, low-carb, and vegetarian friendly.

Mediterranean Zoodle Pasta Recap

With its crisp zoodles, juicy vegetables, and tangy vinaigrette, this meal encapsulates the vibrant essence of Mediterranean cuisine. It’s both nourishing and completely satisfying—a dish that will earn its spot in your weekly rotation.

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and meal planning.

Instructions

1. Spiralize the zucchini using a spiralizer or julienne peeler to create “zoodles.”
2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the zucchini noodles and sauté for 2–3 minutes until just tender but still crisp. Remove from heat and set aside.
3. Whisk together the remaining olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl to make the vinaigrette.
4. In a large mixing bowl, combine the sautéed zoodles, cherry tomatoes, Kalamata olives, artichoke hearts, and fresh herbs.
5. Pour the vinaigrette over the zoodle mixture and toss well to coat.
6. Top with crumbled feta cheese and add optional grilled protein if desired. Serve immediately, garnishing with extra herbs or a wedge of lemon.

Weekly Meal Planning

This Mediterranean Zoodle Pasta recipe is a fantastic addition to your weekly meal prep. Save and schedule this recipe to effortlessly incorporate it into your meal plan and generate streamlined shopping lists that group ingredients by grocery section—making shopping trips faster and prepping easier.

Planning Benefits:

• Effortlessly sums ingredient quantities across all your scheduled meals
• Organizes your grocery list by store section for maximum efficiency
• Eliminates duplicate purchases and forgotten items
• Makes weekly meal prep stress-free and seamless

Pro tip: If you’re meal prepping for several recipes that use similar ingredients, schedule your menu with CookifyAI and let it calculate exactly how much zucchini, tomatoes, or feta you’ll need for the week—reducing waste and saving time.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 3 minutes
Total Time: 18 minutes