Zucchini Pasta w/ Yogurt Herb Sauce

zoodle pasta with yogurt herb sauce in white bowl with title

I love this fresh and veggie filled zucchini noodle pasta with a yogurt herb sauce! While I love all pasta, pasta doesn’t always love me. So the best thing about this pasta, besides the delicious flavors, is that it has half the calories and carbs of regular pasta! And you know what? I don’t even miss it! This pasta dish uses half regular spaghetti and half spiralized zucchini or “zoodles.” The zucchini noodles and pasta are then tossed with a light and creamy protein packed Greek yogurt sauce that’s made with fresh basil and mint, feta, and Parmesan!

How do you spiralize Zucchini?

There are so many tools out there to make spiralizing zucchini super simple! I just use this little hand one here:

Zucchini noodle spiralizer

But this one is super popular and I have so many friends that swear by it!

zoodle spiralizer to make zucchini noodles for pasta dish 

HI THERE! LINKS IN THIS POST ARE AMAZON AFFILIATE LINKS TO PRODUCTS WE LOVE.

Tip: Stop spiralizing when you start to get to the seedy centers, those parts of the zucchini tend to get super soggy and don’t hold up well when cooked!

close up of zucchini noodle pasta with creamy yogurt sauce topped with fresh herbs and cherry tomatoes

What if I don’t have a spiralizer?

No problem! There are so different ways you can cut your zucchini just using tools you already have in your kitchen!

Use a Vegetable Peeler:
  • Take your peeler and apply light pressure along the sides of the zucchini. You should end up with some wide, thin slices, reminiscent of fettucini noodles!
Use a Knife:
  • Cut thin coin shapes, like your traditional cucumber slices
  • Your second option for using a knife is to carefully carve out some thing strips. Again, avoid the center core with all of the seeds. These zoodles will be a bit thicker than the other options and may need to cook for 1 additional minute in the frying pan.
Use a Cheese Grater:
  • Use the largest hole on the box and grate your zucchini. These zoodles will be a bit more rice-like in size.

hand picking cherry tomato off of bowl full of zucchini noodle pasta topped with creamy yogurt herb sauce

How to keep your zucchini from getting mushy:

One of the problems with zucchini is that it has a lot of water in it! To keep your from getting mushy, you’ll want to remove as much water as possible and make sure you’re not overcooking your zucchini.

Removing water from zucchini

First, you’ll start by salting your zucchini noodles or “zoodles.” Salt helps draw the water out of the zucchini. I let mine sit in a colander either in the sink or in a large bowl to catch the water that drains out.

After this step, you’re going to go one step further–place your zoodles in either several layers of paper towels or a clean dishcloth and SQUEEZE! Remember, you are trying to remove as much water as possible from the zucchini.

Cooking your zucchini

After you’ve removed the water from your zucchini it’s time to cook it up! Simply sauté it in a frying pan with a little bit of olive oil for about 2-3 minutes. It does not take long at all for the zucchini to soften. You want your zucchini to soften a little bit but to still be firm and have some body to it. Because we DO NOT want mushy zucchini in our zucchini noodle pasta with yogurt herb sauce. 

Can I substitute dried herbs for fresh?

Of course! I always say, fresh is best and I much prefer to the taste of fresh herbs to dried. But sometimes you don’t have time to go buy the fresh herbs or the grocery store is out of fresh basil, or maybe the frost got the best of your herb garden. Life happens. Either way this creamy yogurt herb sauce is delicious!

Dried herbs are more potent than fresh herbs, so when substituting fresh for dried herbs you typically want to divide the amount of fresh herbs required by 3.

For example, let’s do a little math:

This recipe calls for ¼ cup of chopped fresh basil, so you would want to use 4 teaspoons of dried basil. If this seems confusing remember that:

¼ cup = 4 tablespoons
1 tablespoon = 3 teaspoons
So, ¼ cup = 12 teaspoons
Then, if we’re going off our ratio rule: 12/3 = 4 teaspoons

Make sense?

After you’ve made your zoodles and pasta the yogurt herb sauce whips up in no time at all! Simply toss the pasta and zucchini noodles with the yogurt herb sauce, cherry tomatoes, and top it all off with a little extra feta and parmesan your zucchini noodle pasta with yogurt herb sauce is complete!

Should I serve this pasta warm or cold?

It is totally up to you! I slightly preferred  my zucchini noodle pasta with yogurt herb sauce warm, but my husband loved it cold! 

 

Enjoy!

Alyssa

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Yield: 6-8

Zucchini Pasta w/ Creamy Yogurt Herb Sauce

Zucchini Pasta w/ Creamy Yogurt Herb Sauce

A lighter and healthier pasta dish, it uses half spagetti noodles and half zucchini noodles "zoodles." It’s then tossed with a light and protein packed Greek yogurt sauce with fresh basil and minther, feta, and Parmesan!

Prep Time 20 minutes
Cook Time 3 minutes
Total Time 23 minutes

Ingredients

  • ½ pound spaghetti, cooked al dente
  • 1 medium zucchini, spiralized (about 1 lb zucchini)
  • 1 teaspoon salt
  • 1 tablespoon olive oil
  • 1 cup cherry tomatoes, halved

Garlic Herb Yogurt Sauce:

  • ½ cup fat free Greek yogurt
  • 1 tablespoon olive oil
  • juice of ½ lemon (about 2 tablespoons)
  • 2 teaspoons minced garlic
  • ¼ cup roughly chopped fresh basil
  • 2-3 tablespoon finely chopped fresh mint
  • salt and pepper to taste (I like about ¾ teaspoon salt, ¼ teaspoon black pepper)
  • ¼ cup grated parmesan, plus extra for topping
  • ¼ cup crumbled feta, plus extra for topping

Instructions

    1. Take your spiralized zucchini and toss it with 1
      teaspoon of salt. Let sit in a strainer for 10-15 minutes. After 10-15 minutes,
      place the zucchini in several paper towels layered together or in a clean dish
      cloth and squeeze out all the extra water.
    2. Sauté spiralized zucchini in a frying pan with 1
      tablespoon of olive oil for 2-3 minutes until the zucchini is heated and
      softened slightly. You want it to be firm but tender, not mushy.
    3. While your zucchini is draining in the colander
      bring your water to a boil and cook your spaghetti noodles until al dente.
      Drain off pasta water and toss pasta and zucchini together.
    4. Mix together all ingredients for garlic herb
      yogurt sauce until smooth. Toss zucchini and pasta with yogurt sauce and cherry tomatoes. Top with a little extra feta and Parmesan. Serve immediately.



Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 231 Total Fat: 7g Carbohydrates: 32g Net Carbohydrates: 29g Fiber: 3g Sugar: 4g Protein: 10g

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How to cook zoodles and make them not zoggy

I love this fresh and veggie filled zucchini pasta with a creamy garlic herb sauce! While I love all pasta, pasta doesn’t love me. So the best thing about this pasta, besides the delicious flavors, is that it has half the calories and carbs of regular pasta! And you know what? I don’t even miss it! This pasta dish uses half regular spaghetti and half spiralized zucchini or “zoodles.” It’s then tossed with a light and protein packed Greek yogurt sauce with fresh basil and minther, feta, and Parmesan!

 

How do you spiralize Zucchini?

There are so many tools out there to make spiralizing zucchini super simple! I just use this little hand one here:

 

But this one is super popular and I have so many friends that swear by it!

 

What if I don’t have a spiralizer?

No problem! There are so different ways you can cut your zucchini just using a simple knife!

 

How to keep your zucchini from getting mushy:

One of the problems with zucchini is that it has a lot of water in it! The two things you’ll want to do to keep your zucchini from getting mushy is to remove as much water as possible and to not over cook your zucchini.

 

Removing water from zucchini

First, you’ll start by salting your zucchini noodles or “zoodles.” Salt helps draw the water out of the zucchini. I let mine sit in a colander either in the sink or in a large bowl to catch the water that drains out.

 

After, you do thing you’re going to go one step further. Place your zoodles in either several layers of paper towels or a clean dishcloth and SQUEEZE! Remember, trying to remove as much water as possible from the zucchini.

 

Cooking your zucchini

After you’ve removed the water from your zucchini it’s time to cook it up! You will simply sauté it in a frying pan with a little bit of olive oil for about 2-3 minutes. It does not take long at all for the zucchini to soften. You want your zucchini to soften a little bit but to still be firm and have some body to it. No mushy zucchini please!

 

Can I substitute dried herbs for fresh?

Of course! I always say, fresh is best and I much prefer to the taste of fresh herbs to dried. But sometimes you don’t have time to go buy the fresh herbs or the grocery store is out of fresh basil, or maybe the frost got the best of your herb garden. Life happens.

 

Dried herbs are more potent than fresh herbs, so when substituting fresh for dried herbs you typically want to divide the amount of fresh herbs required by 3.

 

For example, let’s do a little math:

This recipe calls for ¼ cup of chopped fresh basil, so you would want to use 4 teaspoons of dried basil.

 

If this seems confusing remember that

¼ cup = 4 tablespoons

1 tablespoon = 3 teaspoons

So, ¼ cup = 12 teaspoons

 

Then, if we’re going off our ratio rule: 12/3 = 4 teaspoons

 

Make sense?

 

Should I serve this pasta warm or cold?

It is totally up to you! I prefer mine warm, but my husband loved it cold!

 

Enjoy!

Alyssa

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