Zucchini Noodles with Lemon Garlic Veggies
- The Recovery Nutritionist
- 2 days ago
- 4 min read
The Story Behind the Dish
Lemon Garlic Zucchini Noodles
Some of the best meals aren’t meticulously planned — they’re born out of inspiration, what’s in the fridge, and the desire to bring people together. That’s exactly how this Lemon Garlic Zucchini Noodle dish came to life. I wanted something light yet deeply satisfying for a group of people — something vibrant, nourishing, and big enough to feed a crowd.
Zucchini noodles provided the perfect base: fresh, simple, and a little playful. Then came the supporting cast — sweet cherry tomatoes, earthy mushrooms, wilted spinach, and creamy cannellini beans. All of it sautéed in an unapologetically generous amount of garlic (yes, about 30 cloves!) and finished with the brightness of lemon juice and zest.
Recipe Snapshot | Nutrition Per Serving |
Prep Time: 25 minutes | Calories: 418 kcal |
Cook Time: 20 minutes | Protein: 20.1 g |
Total Time: ~45 mins | Carbohydrates: 55.1 g |
Serves: ~11 people | Fat: 13.2 g |
Flex This Recipe to Fit YOU
Because food should fit your life
Small shifts. Real impact. Nourish on your terms.
Want to Lower the Carbs?
All Zoodles, No Noodles
➤ Skip the spaghetti and go full-on zucchini noodles for a lighter, veggie-powered base.
Low-Carb Pasta Swap
➤ Try chickpea, lentil, or shirataki noodles.
Cut the Beans in Half
➤ Use just 1 can of cannellini beans instead of 2 to lower the carbs while still keeping that creamy texture.
Add More Non-Starchy Veggies
➤ Load up on spinach, mushrooms, or toss in bell peppers, zucchini chunks, or even kale for volume and nutrients.
Add Lean Protein Power
➤ Toss in grilled chicken, shrimp, turkey sausage, or even soft-boiled eggs for a protein-packed plate.
Plant-Based Boosts
➤ Try tofu, tempeh, or edamame — hearty, satisfying, and full of plant-based protein.
Stir in Greek Yogurt or Cottage Cheese
➤ A creamy swirl adds more protein and tangy depth (just stir it in off the heat to avoid curdling).
Sprinkle Magic
➤ Hemp seeds, chia seeds, or nutritional yeast = flavor, texture, and bonus protein without the bulk.
Quick Add-Ins
➤ Canned tuna, shredded rotisserie chicken, or leftover salmon are fast and easy ways to up the protein.
Customize by Goal
Goal | Adjustments |
Low-Carb | No pasta, half the beans, extra veggies & olive oil |
High-Protein | Add grilled chicken/shrimp/tofu + hemp seeds + Greek yogurt |
Plant-Based | Keep the beans, add tofu or tempeh + nutritional yeast |
Post-Workout | Keep some pasta + beans, add chicken + lemon, top with an egg or yogurt |
Ingredients
The Base
11 medium zucchinis, spiralized
1 lb spaghetti (optional — use less or omit for low-carb)
The Veggie Sauté
6 tbsp extra virgin olive oil
~30 cloves garlic, minced or thinly sliced
2 pints cherry tomatoes, halved
2 lbs mushrooms, sliced
10 cups fresh spinach
2 cans (15 oz) cannellini beans, drained and rinsed
The Flavor Boost
Zest of 3–4 lemons
Juice of 4 lemons
1 tsp red pepper flakes (optional)
Salt & pepper, to taste
The Finish
1½–2 cups grated Parmesan cheese
½ cup fresh chopped parsley or basil
Extra lemon wedges, for serving
Instructions
Spiralize your zucchinis and lay them on paper towels. Lightly salt and pat dry to remove moisture.
Boil your spaghetti (if using). Cook until al dente, then drain and set aside.
Sauté the garlic in olive oil over medium heat until fragrant (about 1–2 minutes).
Add mushrooms, cooking for 5–7 minutes until softened.
Toss in cherry tomatoes, cooking until they blister, about 3–4 minutes.
Add spinach, stirring until wilted, then gently stir in cannellini beans to warm.
Fold in zucchini noodles and cook for just 2–3 minutes until tender-crisp.
Add lemon juice + zest, pepper flakes, salt, and pepper. Toss everything to combine.
Stir in the cooked pasta (if using) and remove from heat.
Finish with Parmesan, gently stirring to coat everything in garlicky, lemony goodness.
Top with herbs, more cheese, and lemon wedges. Serve warm and watch it vanish.
Ingredient Quantities for 4 & 6 Servings
Easy scaling for smaller gatherings or family meals
If you’re cooking for a smaller group—whether it’s an intimate dinner for four or a cozy gathering of six—here’s a handy guide to adjust the ingredients so you can make just the right amount without leftovers or waste.
Ingredient | For 6 People | For 4 People |
Zucchini (medium) | 6 | 4 |
Spaghetti (optional) | ½ lb | ⅓ lb |
Extra virgin olive oil | 3–4 tbsp | 2–3 tbsp |
Garlic cloves | 15–18 | 10–12 |
Cherry tomatoes (pints) | 1 | ¾ |
Mushrooms (lbs) | 1 | â…” |
Fresh spinach (cups) | 5–6 | 4 |
Cannellini beans (cans) | 1 (15 oz) | 1 (15 oz, less if desired) |
Lemons (zest and juice) | 2 zest, 2–3 juice | 1–2 zest, 2 juice |
Red pepper flakes (opt.) | ½ tsp | ¼ tsp |
Parmesan cheese (cups) | ¾–1 | ½–¾ |
Fresh parsley or basil | ¼ cup | 2 tbsp |
A Note From Me to You
I know how hard it can be to stay consistent, to try something new in the kitchen, or to make space for healthy choices in the middle of a busy, overwhelming life. It’s not always easy to take care of yourself—especially when you’re caring for others, juggling responsibilities, or just trying to get through the day. But I truly believe that small, intentional changes can create a ripple effect that transforms your health and how you feel—physically, mentally, emotionally.
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And just as important, I want you to build a better relationship with food. I want you to feel good about what you're making and how you're nourishing your body. Not from a place of guilt or pressure—but from a place of care, love, and respect for yourself. Food should be something that brings you joy and strength, not stress or shame.
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It doesn’t have to be perfect. You don’t have to overhaul everything overnight. Just start where you are. Do your best. Try. Try again. And when you fall off, because we all do, give yourself grace. What matters is that you come back, that you keep choosing yourself, one meal, one moment at a time. Maybe that starts with something as simple as this dish—something fresh, vibrant, and nourishing that can feed more than just your hunger. You deserve that. You’re worth that.
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And you’ve got this.