Enjoy all the flavors, textures and tastes of popular dishes for a fraction of the carbs and calories with the help of the spiralizer, a nifty gadget that slices veggies and fruits into noodles. Whether you’re a beginner in the kitchen or a seasoned home chef, you can easily master the art of spiralizing. Here are some delicious dishes to try out, all with 18 grams or less of carbohydrates per serving.
1. Garlicky Broccoli “Zoodles” with Bacon | Inspiralized
An unbelievably simple dish with garlic, olive oil and broccoli, this recipe showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this zucchini noodle dish more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g
2. Spiralized Squash Frittata | Cooking Light
This spiralized squash frittata is mainly made from vitamin C-rich zucchini and protein-rich eggs. If you don’t have zucchini on hand, feel free to substitute carrots, parsnips or bell peppers. The best thing about eggs is that they complement many different flavor combinations, so feel free to mix and match! Recipe makes 4 servings at ¼ frittata each.
Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 192mg; Sodium: 340mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 5g; Protein: 12g
3. Avocado and Tomato Zucchini Noodle Salad with Basil Vinaigrette | Inspiralized
Sweet heirloom tomatoes, creamy avocados and zucchini noodles are complemented by a simple basil vinaigrette for a recipe that’s a keeper. Recipe makes 4 servings.
Nutrition (per serving): Calories: 267; Total Fat: 24g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 53mg; Carbohydrate: 16g; Dietary Fiber: 8g; Sugar: 6g; Protein: 5g
If you have 30 minutes or less to get dinner onto the table, this recipe is for you. Baking brings out the natural sweetness of butternut squash. Combine squash and walnuts with sautéed Brussels sprouts, and you’ve got yourself a dish packed with vibrant fall flavors, perfect for the first cool night. Serve with roasted chicken, grilled flank steak or quinoa for added protein. Recipe makes 4 servings.
Nutrition (per serving without parmesan cheese): Calories: 209; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 8mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 3g; Protein: 4g
5. Cheesy Veggie Bake | Food Fanatic
Increase any picky eater’s vegetable intake by hiding veggies in this cheesy broccoli-zucchini egg bake! Shave time by prepping the vegetables the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead of spiralizing, and follow instructions as normal. Recipe makes 8 servings.
Nutrition (per serving): Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g
6. Cucumber, Avocado & Strawberry Salsa | Inspiralized
It’s time to transform your salsas by using cucumber “noodles.” Bring this fresh snack to a potluck, barbecue or sporting event, where you know healthy foods will be scarce. Not only is it fun to eat, but it’s also a conversation starter. (If you don’t have a spiralizer, slice your cucumber in half lengthwise and then into half-moons.) Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 99; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 79mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 1g
7. Spiralized Everything Bagel | Inspiralized
This spiralized everything potato and egg “bagel” allows you to enjoy a breakfast favorite with fewer carbs and calories. Spiralized vegetables are a godsend if you are following a low-carb diet. If you want a little more sweetness to kick-start your morning, try this recipe with sweet potatoes. Recipe makes 4 servings at 1 bun each.
Nutrition (per serving): Calories: 168; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 46mg; Sodium: 332mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 1g; Protein: 5g
8. Sweet Potato Latkes | Eating Bird Food
These baked latkes with spiralized sweet potatoes and parsnips are a healthy twist on traditional fried potato latkes (or “potato pancakes”) and make one heckuva tasty snack. Enjoy these crisp bites while they’re hot out of the oven (before they’re all gone)! Recipe makes 12 servings at 2 latkes each.
Nutrition (per serving): Calories: 34; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 98mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 1g; Protein: 1g
9. Carrot Salad with Ginger Lime Peanut Sauce | The Roasted Root
Take a break from the romaine, and give this delicious raw carrot salad a try. The tangy ginger-lime-peanut dressing over thin strips of carrots makes this salad the perfect side with a grilled chicken breast or piece of fresh fish. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 143; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 142mg; Total Carbohydrate: 14g; Dietary Fiber: 1g; Sugars 2g; Protein: 4g