Sautéed Zucchini Noodles with Garlic and Chili Flakes

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A quick, low-carb Whole30 veggie dish where tender zucchini noodles are sautéed with garlic and a touch of chili for subtle heat. This mediterranean-inspired whole30 (vegan) ready in about 16 minutes pairs medium zucchini, garlic cloves, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 70 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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.

★ 4.3 (11 ratings) Prep: 10 min Cook: 6 min Serves 4 Mediterranean cuisine 70 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 2 tbsp olive oil in a large nonstick skillet over medium heat until shimmering.
  2. Step 2: Add 3 minced garlic cloves and 1/4 tsp red chili flakes, sauté for 30 seconds until fragrant but not browned.
  3. Step 3: Add 4 spiralized medium zucchini noodles and 1/2 tsp sea salt, tossing gently to combine.
  4. Step 4: Cook for 3-4 minutes, stirring occasionally until the noodles are just tender and slightly translucent but not mushy.
  5. Step 5: Remove from heat and stir in 1/4 cup chopped fresh basil leaves to add freshness and aroma before serving warm.

Frequently asked questions

How long does Sautéed Zucchini Noodles with Garlic and Chili Flakes take to make?

Total time is about 16 minutes (10 min prep + 6 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Sautéed Zucchini Noodles with Garlic and Chili Flakes?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium zucchini from drying out.

Can I substitute ingredients in Sautéed Zucchini Noodles with Garlic and Chili Flakes?

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 Sautéed Zucchini Noodles with Garlic and Chili Flakes 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 Sautéed Zucchini Noodles with Garlic and Chili Flakes whole30?

Yes — this recipe is tagged whole30, vegan, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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