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Recipe: Zucchini pasta with marinara sauce

Recipes | September 24, 2020
zucchini pasta with marinara sauce
Oodles of zoodles

Did you know that it's recommended that adults eat two to three cups of vegetables each day? Zucchini noodles can help you to achieve that goal and they are tasty too!

Serves 4


  • 1 can (14 ½ ounces) low sodium diced tomatoes
  • ½ - 1 small sweet onion, diced
  • 2 cloves of garlic, or more if preferred, pressed/minced
  • 1 tablespoon Italian seasoning
  • 1 small can low sodium diced mushrooms or ½ cup sliced/diced fresh mushrooms
  • 1 bag (12 ounces) of Meatless Crumbles (ground turkey, chicken, buffalo or lean beef may also be substituted as desired. Nutritional information is based on meatless option)
  • 5 – 6 small/medium Zucchini’s, trimmed (about 2 ¼ to 2 ½ pounds)


Make the red sauce by combining canned diced tomatoes, diced onion, pressed garlic, and Italian seasoning in a saucepan.

Use a hand immersion blender to puree ingredients in a saucepan. Add meatless crumble (or meat if preferred) and mushrooms to red sauce.  Heat over low- to medium heat.

To spiralize the zucchini add it to the “thick” opening of a Veggetti™ while over a bowl and begin twisting clockwise. The zucchini "pasta" will begin to collect in the bowl. Once completed you can cut zucchini noodles into shorter strands that will be easier to manage.

Options for the zucchini:

  • Serve it raw for a slightly crisp texture
  • Sautee in a skillet with a little non-stick cooking spray. Heat skillet to medium-high for 4 to 6 minutes, stirring frequently.
  • Microwave. Place zucchini noodles in a microwave-safe bowl. Microwave for 1 to 3 minutes depending on the wattage of your microwave.
  • Depending on the preferred cooking method, zucchini noodles may need to be placed on a paper towel to absorb some of the moisture.

Place the desired serving of zucchini noodles on a plate/bowl and cover with red sauce. Lightly toss and enjoy.

Optional: Add freshly grated parmesan cheese, cherry tomatoes. 

Nutrition Facts:

210 calories, 4.5g fat (0.5g saturated), 22g carbohydrates, 400mg sodium, 20g protein, 8g fiber

Recipe from Cecelia JacobsonRegistered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.

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