Summer Zoodle Primavera (Under 200 Calories)

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Light, fresh summery meals are perfect when the weather is hot and we are super busy and on the go.  Zoodle dishes are increasingly popular as a lower calorie and carb alternative to traditional pasta.  This was my first homemade zoodle recipe and it was fast, fun and delicious!   I purchased an inexpensive spiralizer online for about $13, then grabbed a squash from our garden and in just a few minutes, dinner was ready!!

An entire medium zucchini only has 33 calories and 6 gm of carbs.  With 2 gm of protein and fiber plus 15% of your daily needs for potassium, 12% for folate and 50% for Vitamin C, this summer veggie while watery and light in flavor is packed with good nutrition.  There’s even magnesium, B vitamins and some calcium included.

Non-pasta noodle dishes can be made with zucchini or summer squash but carrots work well too.  Here are some other zoodle recipes that are sure to please.

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Pasta Ingredients:

  • 1 large zucchini
  • 1 large orange bell pepper (capsicum)
  • 1 cup cherry tomatoes
  • 6 large leaves of kale
  • 1 tbsp fresh oregano
  • 1 tbsp fresh basil

Sauce Ingredients:

  • 32 oz Pomi strained tomatoes (or cook down about 12 large fresh tomatoes)  See this Fresh, Easy Herb Tomato Sauce recipe for more sauce ideas using fresh tomatoes.
  • 3 garlic cloves
  • 4 tbsp fresh oregano
  • 4 tbsp fresh basil
  • 2 tsp cumin
  • 1 tsp honey
  • 1 tbsp extra virgin olive oil
  • sea salt/Himalayan salt and fresh ground black pepper, to taste


Pasta Directions:

  1. Wash all produce well.
  2. Insert Zucchini into spiralizer and twist over a bowl to create noodles.
  3. Chop pepper, tomatoes and kale.
  4. Add chopped veggies to bowl with zoodles.
  5. Chop oregano and basil then add to bowl.
  6. Serve into bowls then top with sauce.

Sauce Directions:

  1. Place pot on stove top over medium-low heat.
  2. Add olive oil.
  3. Smash garlic to remove peel then chop.
  4. Add garlic to olive oil after its slightly warm.
  5. Let cook for about 2 minutes, then pour in strained tomatoes.
  6. Chop herbs then add to sauce.
  7. Add cumin, honey, salt and pepper.
  8. Reduce heat to low and let cook for about 15-20 minutes, stirring occasionally, tasting and adjusting spices as desired.
  9. Pour sauce over zoodles, then top with more fresh herbs and enjoy!


  • Zucchini – summer/yellow squash, carrots
  • Garlic – onions, leeks
  • Oregano – thyme, sage, chives
  • Basil – rosemary, thyme, sage
  • Honey – coconut sugar, molasses
  • Olive oil – avocado oil, coconut oil
  • Cumin – cayenne pepper

Prep time: 10 minutes

Cook time: 20 minutes

Total time: 30 minutes

Servings: 4

  • Nutrition per serving:
  • Calories170
  • Fat1g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium610mg
  • Carbohydrates28g
  • Fiber8g
  • Sugars8g
  • Protein 7g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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