Low-Calorie Zucchini Noodles with Tomato Basil Sauce
A refreshing, nutrient-packed dish where spiralized zucchini takes center stage, tossed in a vibrant tomato basil sauce that's light yet deeply flavorful. This italian-inspired vegetarian (vegetarian) ready in about 30 minutes blends medium (2 lb) zucchini, olive oil, small onion into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 180 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 medium (2 lb) zucchini
- 1 tbsp olive oil
- 1 small onion
- 2 cloves garlic
- 1 (14 oz) diced tomatoes
- 1/4 cup fresh basil
- 1/4 tsp red pepper flakes
- pinch salt
Instructions
- Step 1: Heat 1 tbsp olive oil in a large skillet over medium heat. Add 1 small finely diced onion and cook for 5 minutes until translucent. Add 2 minced garlic cloves and cook for 1 minute until fragrant.
- Step 2: Stir in 1 (14 oz) can diced tomatoes, 1/4 cup fresh basil, and 1/4 tsp red pepper flakes. Simmer for 10 minutes until the sauce thickens slightly, stirring occasionally.
- Step 3: Add the 4 medium spiralized zucchinis and toss to coat evenly. Cook for 5 minutes until zucchini is tender but still al dente, stirring frequently to prevent sticking.
- Step 4: Season with a pinch of salt. Serve immediately while hot.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Calorie Zucchini Noodles with Tomato Basil Sauce take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Low-Calorie Zucchini Noodles with Tomato Basil Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Low-Calorie Zucchini Noodles with Tomato Basil Sauce?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Calorie Zucchini Noodles with Tomato Basil Sauce for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Low-Calorie Zucchini Noodles with Tomato Basil Sauce vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
This has become our go-to vegetarian dish. We make it weekly.
- ★★★★★
My whole family loved this.
- ★★★★☆
My family liked it. I personally would prefer more depth of flavor.
