Zoodles in Mediterranean Tomato Sauce: Light, Fresh, and Full of Flavor

If you’re looking for a light and flavorful dish that’s bursting with Mediterranean flavors, these Zoodles in Mediterranean Tomato Sauce are just what you need. Made with spiralized zucchini noodles, or “zoodles,” and a zesty tomato sauce loaded with fresh vegetables, olives, and herbs, this dish is as satisfying as it is nutritious.

Whether you’re following a low-carb diet or just want to enjoy a fresh, veggie-packed meal, this recipe is sure to become a favorite. Ready to twirl up some zoodles? Let’s get cooking!

Zoodles in Mediterranean Tomato Sauce

Zoodles in Mediterranean Tomato Sauce

Annie Graves
Enjoy a healthy and delicious meal with these Zoodles in Mediterranean Tomato Sauce! Packed with fresh veggies, herbs, and a zesty tomato sauce, it’s a perfect low-carb dish.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Lunch
Cuisine Mediterranean
Servings 4
Calories 150 kcal

Ingredients
  

For the Zoodles:

  • 4 medium zucchinis spiralized into noodles
  • 1 tbsp olive oil
  • Salt and freshly ground black pepper to taste

For the Mediterranean Tomato Sauce

  • 2 tbsp olive oil
  • 1 small onion finely chopped
  • 3 cloves garlic minced
  • 1 can 14.5 oz diced tomatoes (or 2 cups fresh tomatoes, chopped)
  • 1/4 cup tomato paste
  • 1/2 cup Kalamata olives pitted and halved
  • 1/4 cup sun-dried tomatoes chopped
  • 1/4 cup capers rinsed
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp crushed red pepper flakes optional, for heat
  • Salt and freshly ground black pepper to taste
  • 1/4 cup fresh basil chopped (plus extra for garnish)
  • 1/4 cup fresh parsley chopped (optional)

Substitutions

  • Vegan: This recipe is naturally vegan.
  • Gluten-Free: This recipe is naturally gluten-free.
  • Low-Sodium: Use low-sodium tomatoes and reduce the amount of added salt.

Instructions
 

Prepare the Zoodles

  • Spiralize the zucchinis into noodles using a spiralizer or a julienne peeler.
  • Set the zoodles aside on a clean kitchen towel to absorb any excess moisture.

Cook the Mediterranean Tomato Sauce

  • In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until softened and translucent.
  • Add the minced garlic and cook for another 1-2 minutes until fragrant.
  • Stir in the diced tomatoes, tomato paste, olives, sun-dried tomatoes, capers, oregano, thyme, crushed red pepper flakes (if using), salt, and pepper. Simmer the sauce for 10-15 minutes, allowing the flavors to meld together and the sauce to thicken slightly.
  • Stir in the chopped basil and parsley, then remove the skillet from the heat.

Cook the Zoodles

  • In a separate large skillet, heat 1 tablespoon of olive oil over medium heat.
  • Add the zoodles and sauté for 2-3 minutes, tossing gently, until just tender but still slightly crisp.
  • Season with salt and pepper to taste.

Combine and Serve

  • Divide the zoodles among serving plates and spoon the Mediterranean tomato sauce over the top.
  • Garnish with additional fresh basil and serve immediately. Enjoy!

Notes

Nutritional Information (Per Serving – 1 cup of zoodles with sauce):

  • Calories: 150
  • Carbohydrates: 15g
  • Protein: 3g
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Sodium: 500mg
  • Fiber: 5g
  • Sugar: 8g

 

Notes/Advice:

  • Additions/Subtractions:
    • If you prefer a thicker sauce, simmer it uncovered for a few extra minutes to allow the liquid to reduce.
    • For extra flavor, add a splash of balsamic vinegar or a pinch of sugar to balance the acidity of the tomatoes.
    • Zoodles can release water as they cook, so be careful not to overcook them to avoid a watery dish.
Keyword Zoodles in Mediterranean Tomato Sauce

Variations:

  • Zoodles with Creamy Tomato Sauce: Stir in 1/4 cup of coconut milk or heavy cream into the sauce for a creamy version.
  • Mediterranean Pesto Zoodles: Replace the tomato sauce with a Mediterranean-inspired pesto sauce made with basil, parsley, and sun-dried tomatoes.
  • Zoodles with Chickpeas: Add 1 cup of cooked chickpeas to the sauce for added protein and texture.

Suggestions:

  • Serving Ideas: These zoodles are perfect on their own, but they also pair wonderfully with grilled chicken, shrimp, or tofu for a more substantial meal. A side of crusty bread or a simple green salad complements the dish nicely.
  • Make It Ahead: The Mediterranean tomato sauce can be made ahead of time and stored in the fridge for up to 3 days. Just reheat it gently before serving with freshly cooked zoodles.
  • Storage Tips: Store any leftover zoodles and sauce separately in airtight containers in the fridge for up to 2 days. Reheat the sauce on the stovetop and the zoodles in a skillet before combining them.

Wrapping It Up:

And there you have it—Zoodles in Mediterranean Tomato Sauce that are light, fresh, and full of flavor! This dish is a fantastic way to enjoy a healthy, veggie-packed meal that doesn’t skimp on taste. Whether you’re following a low-carb diet or just looking for a delicious way to enjoy more vegetables, these zoodles are sure to satisfy. So grab your spiralizer, whip up that zesty tomato sauce, and enjoy a taste of the Mediterranean in every bite. Happy cooking!

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