Zucchini is growing like crazy in my garden. So, when life gives you zucchini, make zoodles. This Zoodle Pad Thai Recipe is a plant-based, low-fat, low-carb, gluten-free delicious version of traditional Pad Thai. Make it in 25 minutes or less in one pan!
One of my favorite parts of summer is growing vegetables in my garden. And, this time of year, zucchini is growing like crazy. So, today I decided to turn my zucchini into noodles for vegan zoodle Pad Thai recipe.
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Although I eat noodles often, I wanted to enjoy Pad Thai at home, so I made a zoodle pad Thai recipe with zucchini noodles.
Traditional Pad Thai vs. Zoodle Pad Thai
When I tasted pad thai for the first time, I remember the sauce’s subtle peanutty flavor and savoriness with the noodles. But, even though I was already vegan then, I almost fell off my chair when I discovered the calorie amount in a single serving. And, trust me, the serving I ate at the restaurant was way more than a serving.
For instance, a typical pad thai with tofu at a restaurant contains 940 calories. However, my Zoodle pad Thai recipe has approximately 292 calories per serving. Since becoming plant-based, I don’t count calories, but I’m not eating 940 calories when I can eat 292 calories without losing flavor or taste.
I love cooking with zucchini noodles more now that I cook with them often. Although my family adores pasta, everyone has raved about my zoodle pad thai.
Did I mention this is another one of my one-pan, 15-minute wonder meals? It all happens in the wok in 15 minutes!
What are Zoodles?
“Zoodles” are zucchini noodles or spaghetti-like strands made from spiralized, raw zucchini. Low in calories and carbohydrates, zoodles contain no flour or wheat, making them gluten-free. Not only are zoodles healthier than regular noodles, but zoodles are also easy to make.
To make zoodles, all you need is 4 small to medium-sized zucchinis. Despite the idea that bigger is better, large zucchinis are best for baking in bread, muffins, or stuffing. Instead, smaller zucchinis create the best zoodles. Larger zucchinis are often flavorless and watery. Also, zucchini is in season, which means zucchini costs a mere $.90 a pound, which is a bonus.
Selecting and Storing Zucchini
- Choose zucchinis 6-8 inches long
- Zucchini should feel heavy
- The skin should be dark green without pox or blemishes
- Avoid zucchini with shriveled skin.
- Do not wash zucchini until ready to use
- Stores well in a loose plastic bag, refrigerated for up to one-week
How to Make Zoodles
One of my favorite kitchen appliances is my spiralizer! For about $20, this spiralizer has 5 blades and a lifetime replacement guarantee. As a result, it takes minutes to make beautiful noodles such as sweet potatoes, turnips, baking potatoes, harder root vegetables, and of course, zucchini.
For example, I spiralized the zucchini using the spaghetti blade, which produced zoodles similar to the thickness of a spaghetti noodle or fettuccine noodle.
Another suggestion is to cut the ends off each side of each zucchini. Then, cut each zucchini in half to spiralize one-half zucchini at a time. Also, note that you will have round pieces of zucchini left over after each spiraling cycle for other recipes.
Another tip is to spiralize the zoodles ahead of time and refrigerate them until you are ready to use them. Some people, however, suggest using them immediately.
However, if you don’t have a spiralizer, you can now buy zoodles and spiralized squash, zucchini, and sweet potatoes in the store. Or, you can julienne the zucchini yourself with a vegetable peeler, a mandoline, or a knife.
Of course, buying zoodles is astronomical compared to making your own.
How to Cook Zoodles
Because zoodles take minutes to prepare, cooking zoodles for zoodle pad thai properly demands particular attention.
For instance, many people make the mistake of cooking their zoodles too long, creating soggy noodles.
Zucchini contains so much water; the time you cook them and the sauce you use is detrimental. More sause, for example, creates a soupy, undesirable consistency.
Although many people suggest not cooking the noodles, I prefer to cook zoodles to maintain heat throughout the dish.
It takes 3 minutes to cook the zoodles in a wok. So, for example, zoodles cook perfectly in a high-heat wok without making them soggy.
But, if you prefer raw zoodle pad Thai, served hot. However, this dish can also be served raw and cold.
Zoodle Pad Thai Ingredients
- Zoodles: Zoodles are the perfect gluten-free zucchini pasta. They are low in calories and can be eaten cold or hot.
- White Onion: White onions have a strong, sharp, and not very sweet flavor and should be used sparingly when raw. They are perfect for salsa or stir fry as they have a nice crunch and won’t sweeten the recipe. They are often used in Thai cooking.
- Garlic: Garlic and onion go together like peanut butter and jelly. The aroma and flavor are rich, savory, and warm when combined.
- Mushrooms: Mushrooms are vegan meat. I love mushrooms!
- Red Cabbage: Red cabbage tastes slightly peppery compared to green cabbage heads. Red cabbage heads are denser but smaller in size than green cabbage heads.
- Red Bell Pepper: Red pepper is the sweetest bell pepper and offers a sweet taste to the vegetable combination in this recipe.
- Jalapeno: Always use gloves when working with jalapenos. Remove the seeds and veins,, and then julienne like the other vegetables in the Pad Thai recipe.
- Carrots: Carrots add another sweet component as well as beautiful color. I use shredded carrots to keep the dish’s texture consistent with the other vegetables.
- Fresh Ginger Root: Fresh ginger root is savory, spicy, and sweet, and while ground ginger retains some of that pepper spice and sweetness, its flavor is much milder.
Zoodle Pad Thai Ingredient Substitutions
- Use sweet potatoes, beets, broccoli stalks, sweet potatoes, or potatoes to spiralize instead of zucchini.
- Choose pasta instead of zucchini.
- Choose any combination of vegetables you prefer.
- Add a few jalapeno seeds to make it spicier.
- To substitute fresh ginger, use 1 teaspoon ground allspice, cinnamon, ground mace, or ground nutmeg.
Low-Fat Peanut Sauce Ingredients
However, a small amount of sauce goes a long way because the zucchini contains so much water. Therefore, less is more, which is beneficial in terms of calories and taste. Although most of the water evaporates from the other vegetables, everything comes together when you add the Zoodles and sauce.
- Homemade Peanut Butter, Almond Butter (or peanut butter of choice, PBFit or PB2: I prefer sugar-free peanut butter. I made my peanut butter by placing peanuts into a food processor until they became peanut butter, which took only a few minutes.
- Lime Juice: I prefer fresh lime juice, and if you want a more profound taste, add a little lime zest.
- Low Sodium Soy Sauce: I chose low-sodium soy sauce because of the salt in the peanuts.
- Pure Maple Syrup: I love using maple syrup to sweeten my dressings and sauces
- Fresh Ginger Root: Grated fresh ginger gives the sauce a great flavor.
- Red Pepper Flakes: Red pepper flakes add spice and love to the sauce.
- Water: The water thins the sauce like an oil-emulsifier.
- Rice vinegar: Rice vinegar has a sweet, acidic taste similar to those of other types of vinegar, like apple cider vinegar. Unlike rice wine, rice vinegar is usually only used in small quantities.
Low-Fat Peanut Sauce Substitutions
- Choose PBFit or PB2 for a lower fat option.
- Use bottled lime juice if you don’t have fresh limes.
- Choose Tamari or coconut aminos for a gluten-free option.
- Substitute maple syrup with date syrup or agave for sweetness.
- Again to substitute fresh ginger, use 1 teaspoon ground allspice, ground cinnamon, ground mace, or ground nutmeg.
- If you don’t like spicy, skip the red pepper flakes, or add a smaller amount.
Garnishes (Optional)
- Cilantro: Cilantro adds an earthy, fresh taste to Pad Thai. I suggest adding it raw after cooking rather than cooking it in tot eh dish.
- Limes: A squeeze of fresh lime over the top of the dish adds some fresh citrus flavor, or serve lime wedges on the side.
- Peanuts (optional): Adding additional whole peanuts gives the dish a crunchy topping.
- Green onions: Adding thinly sliced green onions to the top of the dish gives it color and a light raw onion taste.
How to Make Zoodle Pad Thai
- Heat a Wok to medium-high heat, WITHOUT ANY OIL. You don’t need oil. The vegetables contain a lot of water, so you don’t need any oil.
- Saute the garlic and onion first. Cook until translucent.
- Then, add mushrooms and saute until browned.
- Now, add cabbage—Cook for a few minutes.
- Add shredded carrots, sliced jalapeno, and red bell pepper.
- Cook and toss for a few minutes.
- Add zucchini noodles and cook for 3 minutes, often tossing to ensure it gets hot.
- I use a timer for this. You do not want to overcook them. The zoodles need to be warmed.
- Remove the wok from the heat.
- Add the low-fat peanut sauce and toss.
- Serve with chopped cilantro, green onions, and peanuts as garnishes on top
Recipe FAQs
Pat zucchini noodles dry with paper towels after spiralizing them. Then, cook the zoodles over medium-high heat. Do not cover the zucchini during cooking. Don’t overcrowd the pan. And the most significant mistake people make is overcooking the zoodles.
After you’ve spiralized or turned your zucchini into ribbons, sprinkle them with some salt and let them sit in a colander for at least 10 minutes. This will help get rid of some of the excess moisture.
Zoodles are spiralized noodles. Zucchini or Courgette is cut into a spiral shape. These noodles or pasta can be either eaten raw or slightly cooked.
Tips
- Spiralize the zoodles in advance and lay them on paper towels to reduce the water content.
- Always cook the zoodles for last for only a few minutes.
- Wait to add sauce to the pan until after cooking the zoodles into the other vegetables. And only add a small amount. Then, serve additional sauce for individual preference. The sauce goes a long way.
So, if you are looking for a quick, easy, and delicious meal, give Zoodle Pad Thai a try! You will love zoodles!
Other Vegan Thai Recipes
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📖 Recipe
Zoodle Pad Thai
Zucchini is growing like crazy in my garden. So, when life gives you zucchini, make zoodles. Zoodle Pad Thai is a plant-based, low-fat, low-carb, gluten-free delicious version of traditional Pad Thai. Make it in 25 minutes or less in one pan!
Instructions
Prepare Vegetables:
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Spiralize the zucchini using the spaghetti blade. (Choose small/or medium zucchini). Large zucchinis are great for baking, but Zoodles are best prepared using small or medium zucchinis.
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Shred cabbage and carrots.
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Slice red bell peppers, jalapeno, mushrooms, and onions.
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Grate ginger.
Preparing the Pad Thai:
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Heat a Wok to medium-high heat, WITHOUT ANY OIL. You don’t need oil. The vegetables contain so much water, so leave the oil out.
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Saute the garlic and onion first. Cook until translucent.
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Then, add mushrooms and saute until browned.
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Now, add cabbage. Cook for a few minutes.
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Add shredded carrots, sliced jalapeno, and red bell pepper.
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Cook and toss for a few minutes.
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Add Zucchini Zoodles and cook for 3 minutes, tossing often to make sure it gets hot.
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I use a timer for this. You do not want to overcook them. They just need to be warmed.
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Remove the wok from the heat.
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Add the low-fat peanut sauce and toss.
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Serve with chopped cilantro, green onions, and peanuts as garnishes on top
Notes
- Use a spiralizer or mandoline to make the zoodles.
- PBFit or PB2 are powdered peanut butter products lower in sugar and fat as a substitute for peanut or almond butter.
- If you don’t like zucchini, try sweet potatoes, beets, or broccoli stalks.
- To reduce the amount of water in the zucchini noodles, sprinkle with salt and lay on paper towels.
- Cook zoodles last and for only 3 minutes to avoid soggy zoodles.
- Zoodles replace pasta in any recipe. But, remember to only cook them for 3 minutes.
- Eat zoodles raw or cooked.
Nutrition
Calories: 232kcalCarbohydrates: 23gProtein: 10gFat: 2gPolyunsaturated Fat: 2gSodium: 258mgPotassium: 821mgFiber: 6gSugar: 12gVitamin A: 4151IUVitamin C: 79mgCalcium: 88mgIron: 2mg
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂