Gluten-Free Alfredo Zucchini Noodles

If you're craving creamy pasta but want to avoid a high-carb meal, these nutrient-rich, Gluten-Free Alfredo Zucchini Noodles will satisfy your cravings and keep your blood sugar balanced.

Why We Love Gluten-Free Alfredo Zucchini Noodles

• Pasta-like Texture - If you're someone who regularly avoids eating carb-rich pasta, you'll find zucchini noodles to be surprisingly spaghetti-like, especially when cooked al dente.
• Protein - The cottage cheese-based Alfredo sauce adds a nice protein boost to the zucchini noodles to help you meet your daily protein goals.
• Nutritionally Superior - One cup of zoodles has about 4 grams of carbs and 20 calories, while one cup of regular wheat noodles has around 40 grams of carbs and 200 calories.
• Fun Family Activity - If you have young kids at home, using a vegetable spiralizer (affiliate link) is a great way to get them involved in cooking healthy meals together.

Ingredients for Gluten-Free Alfredo Zucchini Noodles

Alfredo Sauce Ingredients

• Cottage Cheese replaces some of the Parmesan cheese and heavy cream in traditional Alfredo sauce, making this version more nutrient-dense.
• Grass-Fed Butter for silkiness and richness. We choose grass-fed butter because pasture-fed animals have an improved nutritional profile over corn-fed animals and can provide more omega 3 and 6 fatty acids, which are heart-healthy.
  Replace with olive oil if you prefer the flavor.
• Onion for depth of flavor.
• Garlic - preferably fresh.
• Dried Oregano gives the sauce a savory, earthy flavor.
• Parmesan Cheese - for a rich, salty, umami flavor.
• Mozzarella Cheese for melty goodness and to add body. We prefer grating block cheese to avoid any fillers in pre-shredded cheese, but do what's convenient for you.
• Milk to thin out the consistency. Non-dairy milk is fine but we recommend that you choose one that doesn't have added sugar.
• Dijon Mustard for a tangy, sharp, and slightly spicy edge.
• Nutmeg is optional, but add it if you want a little bit of warm sweetness.
• Salt and Pepper
• Parsley as a garnish for color and freshness (optional).

Zucchini Noodles Ingredients

• Zucchini - We like using spiralized (affiliate link) zucchini for this recipe because the sauce clings perfectly to the "noodles". If you don't have a spiralizer, most grocery stores carry prepared zucchini noodles in the produce section. You can also use a vegetable peeler to thinly slice the zucchini into ribbons.
• Fresh Garlic adds depth, aroma, and savory richness while balancing the sweetness of the zucchini. If you need a shortcut, substitute garlic powder.
• Olive Oil for sauteeing. Fruity and fragrant, it pairs nicely with zucchini and garlic.
• Salt and Pepper - as always, we test our recipes with Diamond Crystal Kosher Salt (affiliate link), which is significantly less salty than other kosher salts and table salt, so be sure to adjust accordingly. Add fresh ground pepper to taste for a little kick.

How To Make Gluten-Free Alfredo Zucchini Noodles

Prepare the Alfredo Sauce

1. Heat the butter in a skillet over low heat.
2. Add the diced onion to the skillet and cook gently until soft and translucent.
3. Add the garlic and oregano to the skillet and sauté until fragrant, being careful not to burn the garlic (about 1 minute)
4. Remove skillet from heat and allow onions and garlic to cool.
5. Place the remaining ingredients in the base of a mini blender or a regular blender. You can also use an immersion blender. (affiliate links)
6. Add the cooled onions, garlic, and oregano to the sauce.
7. Pulse until completely smooth.
8. Pour desired amount of room temperature Alfredo sauce over hot zucchini noodles (once prepared).

Prepare the Zucchini Noodles

1. Cut the ends of the washed and dried zucchini and use a vegetable spiralizer to make zucchini noodles (optionally, purchase prepared zucchini noodles or use a vegetable peeler to cut zucchini into thin ribbons).
2. Heat the olive oil in a skillet set over medium-low heat.
3. Add the chopped garlic and stir to prevent burning. Cook for about two minutes.
4. Raise the heat to medium and add the zucchini, salt and pepper to the skillet, tossing to coat. Cook 3 minutes for al dente noodles, or 5 minutes for softer noodles.
5. Remove from heat and immediately add a few tablespoons of the room temperature alfredo sauce to the noodles while they're hot. Toss to warm through.

Common Questions

Recipe

Gluten-Free Alfredo Zucchini Noodles

Low-carb pasta substitute with creamy protein alfredo sauce.

Print Pin Rate

Course: Dinner, Lunch

Cuisine: American

Keyword: gluten-free, high-protein, non-starchy veggies

Prep Time: 20 minutes minutes

Cook Time: 10 minutes minutes

Servings: 3

Calories: 412kcal

Author: Jackelin Slack And Jen Birge MS, RDN, CDCES

Equipment

• 1 Blender
• 1 vegetable spiralizer

Ingredients

Zucchini Noodles

• 3 zucchinis medium size
• 3 cloves garlic crushed or finely chopped
• 2 T Olive Oil
• 1 teaspoon Diamond Crystal Kosher Salt or to taste
• black pepper to taste

Alfredo Cottage Cheese Sauce

• 2 tablespoon butter
• ½ cup diced onions
• 3 cloves garlic minced or crushed
• ¼ teaspoon dried oregano
• 1½ cups cottage cheese
• ½ cup Parmesan cheese
• ½ cup mozzarella cheese
• 2 tablespoon milk more, if necessary
• ½ teaspoon Dijon mustard
• Salt and black pepper to taste
• Fresh parsley optional as garnish

Get Recipe Ingredients

Instructions

Alfredo Cottage Cheese Sauce

• Heat the butter in a skillet over low heat.
  2 tbsp butter
• Add the diced onion to the skillet and cook gently until soft and translucent. (about 2 minutes).
  ½ cup diced onions
• Add the garlic and oregano to the skillet and saute until fragrant, being careful not to burn the garlic (about 1 minute).
  3 cloves garlic, ¼ teaspoon dried oregano
• Remove skillet from heat and allow onions, garlic, and oregano to cool.
• Place the rest of the ingredients into the base of a blender.
  1½ cups cottage cheese, ½ cup Parmesan cheese, ½ cup mozzarella cheese, 2 tablespoon milk, ½ teaspoon Dijon mustard, Salt and black pepper to taste, Fresh parsley
• Add the cooled onions and garlic to the sauce.
• Pulse until completely smooth.
• Consume the sauce at room temperature or pour the portion of sauce you will be consuming immediately into a saucepan and heat over medium-low heat. Warm only until heated through (do not bring to a simmer or boil as it may cause the sauce to separate).
• Remove from heat and enjoy over roasted or spiralized veggies, chicken breasts/thighs, or meatballs.

Zucchini Noodles

• Cut the ends of the washed and dried zucchini and use a vegetable spiralizer to make zucchini noodles (optionally, purchase prepared zucchini noodles or use a vegetable peeler to cut zucchini into thin ribbons).
  3 zucchinis
• Heat the olive oil in a skillet set over medium-low heat.
  2 T Olive Oil
• Add the chopped garlic and stir to prevent burning. Cook for about two minutes.
  3 cloves garlic
• Raise the heat to medium and add the zucchini, salt and pepper to the skillet, tossing to coat. Cook 3 minutes for al dente noodles, or 5 minutes for softer noodles.
  1 tsp Diamond Crystal Kosher Salt, black pepper
• Remove from heat and immediately add a few tablespoons of the room temperature alfredo sauce to the noodles while they're hot. Toss to warm through.

Nutrition

Calories: 412kcal | Carbohydrates: 15g | Protein: 28g | Fat: 28g | Saturated Fat: 12g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Trans Fat: 0.3g | Cholesterol: 52mg | Sodium: 1307mg | Potassium: 722mg | Fiber: 3g | Sugar: 10g | Vitamin A: 949IU | Vitamin C: 39mg | Calcium: 427mg | Iron: 1mg

We Love Your Feedback

If you enjoy this Gluten-Free Alfredo Zucchini Noodles recipe, we hope you'll leave us a review and share it with your friends!

Remember, all of our recipes are dietitian-approved for insulin resistance, prediabetes, and diabetes. Be sure to check out our free Wellness Guides for Improving Insulin Resistance! Enjoy!