Keto Zucchini Noodles with Garlic and Parmesan
Garlicky zucchini noodles with parmesan and olive oil in 10 minutes — a keto pasta swap with about 8 g net carbs per bowl.
Serves 2 · Prep 10 min · Cook 3 min
Ingredients
- 2–3 medium zucchini, spiralised
- 2 tbsp olive oil (cooking fat)
- 3 cloves garlic, sliced
- 40 g parmesan, grated
- juice of ¼ lemon
- Salt, black pepper, chilli flakes
Method
- Toss the spiralised zucchini with a pinch of salt and leave in a colander for 10 minutes, then pat dry.
- Warm the olive oil and garlic in a wide pan over medium heat until the garlic sizzles.
- Add the zucchini and toss for 1–2 minutes only — longer and it turns watery.
- Off the heat, add lemon, parmesan, pepper and chilli. Serve straight away.
Tip. Add grilled chicken thighs or prawns to turn this into a full meal that hits your protein target.
Nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 213 kcal |
| Fat | 15.4 g |
| Protein | 10.5 g |
| Total carbohydrate | 10.6 g |
| Fibre | 2.8 g |
| Net carbs | 7.8 g |
Calculated from USDA FoodData Central values for the weights listed; cooking fat counts 70% as eaten (our method). Seasonings are not counted. One serving is 39% of a 20 g net-carb day.
Fitting it to your macros
Need more protein? Increase the main protein ingredient by a third. Need more fat to stay full? Add butter, olive oil or avocado on the plate. The keto macro calculator gives your own daily targets, and Ketora can build a full week around recipes like this.
Frequently asked questions
How many net carbs are in zucchini noodles with garlic and parmesan?
About 7.8 g net carbs per serving (10.6 g total carbohydrate minus 2.8 g fibre), calculated from USDA data for the exact ingredient weights in this recipe.
Can I make it ahead?
It is best fresh, but leftovers keep 2–3 days in the fridge.