Zucchini Alfredo — Damn Delicious

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Zucchini Alfredo

Healthy, decadent, amazingly creamy AND low-carb. Finally, a guilt-less alfredo dish that the entire family can enjoy! 203.6 calories.

After this UBE stuffed hot glazed donut, I needed to go on a health binge.

I mean, I was ready to have about 100 of those. But after devouring that entire donut in 0.152545 seconds, I turned to this instead.

This creamy, buttery, garlicky, melt-in-your mouth alfredo sauce, loaded with freshly grated Parmesan. But don’t worry. It’s completely low carb with these zucchini noodles.

It’s pretty much an alfredo recipe that you can enjoy without worrying about calories – instead, you’ll be sneaking in all those veggies!

I will be honest though – it’s no UBE donut but it does come to a close second.

Zucchini Alfredo

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Healthy, decadent, amazingly creamy AND low-carb. Finally, a guilt-less alfredo dish that the entire family can enjoy! 203.6 calories.


  • 3 tablespoons unsalted butter, divided
  • 1 pound (3 medium-sized) zucchini, spiralized*
  • 2 cloves garlic, minced
  • 2 tablespoons all-purpose flour
  • 1 1/2 cups 2% milk, or more, as needed
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/4 cup half and half*
  • 1/4 cup freshly grated Parmesan cheese
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley leaves


  1. Melt 1 tablespoon butter in a saucepan over medium heat. Add zucchini and cook, stirring occasionally, until tender and heated through, about 3-5 minutes; set aside.
  2. Melt remaining 2 tablespoons butter in the saucepan. Add garlic, and cook, stirring frequently, until fragrant, about 1-2 minutes. Whisk in flour until lightly browned, about 1 minute.
  3. Gradually whisk in milk, thyme and oregano. Cook, whisking constantly, until incorporated, about 1-2 minutes. Stir in half and half and Parmesan until slightly thickened, about 1-2 minutes. If the mixture is too thick, add more milk as needed; season with salt and pepper, to taste.
  4. Stir in zucchini and gently toss to combine.
  5. Serve immediately, garnished with parsley, if desired.

*This is the spiral slicer that I use. It’s so easy to use – it honestly just takes minutes to spiralize!

*Half and half is equal parts of whole milk and cream. For 1 cup half and half, you can substitute 3/4 cup whole milk + 1/4 cup heavy cream or 2/3 cup skim or low-fat milk + 1/3 cup heavy cream

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I am so excited to see this spiral recipe! I love alfredo sauce & this will be one of our dinner meals this week. I do have some leftover chunked chicken protein that I will add to your recipe! Thank you!

Yum!! That calorie count makes my heart sing 😉

Sounds good! Where did the trans fats come from?

There are naturally occurring trans fats in dairy products. These ones are entirely different from the ones commercially produced – they have actually been shown to have a health benefit! Unfortunately, on labels, they all get lumped together. 🙁

You can’t call this “low-carb” and use AP flour…..Do you even know the meaning of low-carb and what people on a low-carb diet usually eat or avoid? You could confuse people just starting out on a LC diet with that flour ingredient. The recipe is VERY misleading.

Carrie, this recipe specifically states that this is low-carb, not carbless. Does that make sense?

2 tbsp of flour and you are seriously going to bitch that this isn’t low carb..
Nice trolling.

2 tablespoons is pretty low-carb. Obviously your LC diet has been making you bitchy, feel bad for whoever has to be around you while dieting unless this is your everyday personality, which is even worse. I personally use almond flour to replace all purpose flour, but to each is own. This recipe sounds delicious, I will be making it this weekend thank you!

wow who is this rude and ignorant individual? The only thing that is misleading is wherever they learned your definition of “low carb”. I love this recipe! It’s like getting to eat the alfredo pasta without the actual pasta. Thank you!!

Replace the flour with Agar or Xanthan Gum and replace the milk/half & half with heavy whipping cream and stop your complaining.

She stated right away that she substituted almond flout for the AP flour.

Can’t wait to try this – but where does it say that she subs almond flour for the AP flour? Does the NI include the AP flour or the almond flour?

Get a grip it’s a recipe, if you don’t like it don’t eat it or change it to suit yourself, quit busting everybody’s chops

looks really good & someone gifted us with a spiralizer @ holiday time. We will be trying it very soon. Thank You

Oh my gosh this looks so good! Girl, I am over here drooling over this dish right now. I am all over this! 🙂 I can’t even stop starring.

Carrie, get off your broom woman. If a person is seriously into low-carb, they should know what adjustments they need to make to this recipe to eliminate the carbs. Of course, then it wouldn’t be a “low-carb carb” recipe as Carrie clearly indicated in the description. Lighten up woman. Instead of criticizing , try suggesting a change that would make it
no-carb for those who might be interested .
Well done, Carrie. Look forward to trying it.

Zucchini noodles are fun. Alfredo sauce with zoodles? Yum. Though I have to say I’d do almost anything for an ube-stuffed donut.

This looks delicious! I love regular fettuccine alfredo but it is so heavy. Using zoodles is a great way to lighten it up.

I plan to try this but noticed on the milk it says “1 1/2 2% milk”. I assume it is 1 1/2 cups?

Thanks, I try many of your recipes.

Yes, that is correct – thanks!

Been searching for a reason to make noodles, thanks for providing one. Looks delicious.

Hi! First of all, all your recipes look AMAZING and I have used your blog to meal plan recently! Second, I love zoodles but really struggle with them retaining water (and being super watery / leaving a puddle in the bottom of the bowl). Do you have any suggestions so that after you cook the zucchini, there isn’t a lot of water in them afterwards? I haven’t tried this recipe but really want to 🙂 I just wasn’t sure if this is something you have faced or maybe it’s something that I’m doing wrong with zucchini noodles. Thank you!

I’m not really sure – this isn’t a problem that I have come across just yet!

I ‘zoodle’ the zucchini directly on a couple paper towels and let them dry out for 1/2 hour-ish. Make sure they’re spread out, and put another layer of paper towels on top to soak up more liquid.

I made something similar last night for dinner. After I spiralizer the veggies, I put them all in colendar and set the Cole dad over a bowl. I sprinkled a fair amount of salt over the zoodles, mixed it up and let it sit for about 20 minutes. The salt draws the liquid out of the zoodles. Then I just pressed more water out of the doodles right in the colendar. I then sautéed the zoodles in a little butter on high heat for a few minutes, mixed it with my Alfredo sauce and then baked it. My final product was perfect! Not watery at all!

I had this problem too. I have recently had to go low carb due to a blood sugar issue. After much internet research and trial and error, I came up with this: Allow extra time for preparation. Spiralize your zucchini, and lightly salt it, as you would eggplant. Spread your zoodles on a clean towel and roll up tightly. You can also put a layer of paper towels over the towel first. Allow this to sit for 30 mins to an hour. Then cook. You will have a lot less liquid released into the pan. I use the same techniques when I use a mandolin to thinly slice the zucchini. I can then use it for noodles in baked dishes like lasagna. Or I spray the slices lightly with olive oil and add seasonings (mostly my fave, GARLIC) then bake at about 350-400 degrees. I flip them when they start to brown and bake until crispy. It almost makes being pasta-free bearable.

I often don’t even “cook” my Zoodles and just cover them with whatever sauce I’m using, Red or white and the sauce usually carries enough heat to cook my zoodles and you get more of an aldente texture. I also don’t notice too much extra water

Make sure you are using unsalted butter. Heat and salt bring out the moisture in zucchini. Before cooking zoodles dry them on a paper towel.

I recently started a blog reviewing recipes and movies. I have to say, I’ve gotten a few recipes from your site before and I’m always impressed how good they are. IBe recently gotten into healthier and organic foods so I cannot wait to try this one.
Thanks for the recipe!

Thanks for the link to the spiral slicer you use. I have been wanting to get one for awhile, but unsure of which one is best. Besides being easy to use – is it easy to clean?

Every time I make zoodles they are soggy and make the sauce watery. What do you do to combat this?

Danielle, here is a great tutorial to avoid soggy noodles. Hope that helps!

Can almond milk be substituted for 2%?

That sounds like a great idea but without further recipe testing, I cannot answer with certainty. As always, please use your best judgment.

Just made this for dinner after ordering the spiralizer that you provide the link to from Amazon. Very disappointed. Followed directions exactly but should’ve cooked the zucchini longer than 3-5 mins. Probably 10 minutes because not cooked through so tough and chewy. The sauce never thickened….looked like white water and not much flavor. Ugh…I hate when I spend so much time making a dish and the recipe fails.

Thank you for your feedback. But instead of blaming the recipe, it is important to remember that many factors are at play here that may result in a failed outcome. I only share recipes that have been successful and well-tested in my own kitchen, but I understand that failures and mishaps can happen. But with a little bit more information, we can troubleshoot what went wrong to have a successful turnaround next time.

So I must ask – did you follow the recipe exactly as written without any substitutions?

Thank you for creating such an amazing website. It is my go to for quick mid week meals that ALWAYS turn out great!
Could I substitute coconut milk and margarine to make this recipe vegetarian?

I just got this spiralizer, and love it! We made the chicken zoodle soup this week and it was delicious. Random question – for the “noodles” in this recipe, did you use the thinner or thicker side of the spiralizer?

Thanks Chungah! Really enjoy your recipes and writing!

I used the thicker side but you can really use either of them! 🙂

Your website is the only one I use now for the speed and easy preparation time. Thanks so very much for putting these up and for in general, having a wonderfully easy website to navigate and easy clean healthy/decadent (but always delicious) food recipes. I have never come across a website where 90% of the recipes are totally delicious. You are a marvel.

I didn’t have the spiralizer so decided to put in cuts lengthwise into the zucchini and then just use the potato peeler to create the spaghetti or in this case liquine like lengths. Perfect outcome and so easy. Please keep them coming as you save me so much time in the kitchen and most of the ingredients are already in my fridge and pantry.

I made this last night and turned out delicious! I added some cubed chicken breast as well to increase the protein! I would definitely recommend taking the spiralized zucchini and letting it sit on paper towels to help with the extra water that can come from them. Also, I would say that the serving size was a little off for me? it says there are 4 servings, and I made it for my husband and myself and 2 kids (5& 8) and we ate it all with nothing to spare. next time I would definitely throw in another zucchini (4 total).

Oh! also, I used GF all purpose flour and it that worked well if people are looking for a GF alternative. 🙂 Thanks for all your recipes! They are always a hit! 🙂

Made this last night and it was seriously delicious! We have cut pasta out of our diets and this was a decadent and healthy alternative, thank you! I did let the zucchini noodles rest on paper towels for about a half an hour and i also returned them to fresh paper towels after the saute as they began to release some water. We did add sun dried tomatoes and found we liked the little burst of flavor they provided. The only change I will make in preparation will be to spoon the sauce over the ‘noodles’ rather than combining the two as we had more sauce than ‘noodles’. Thank you again, this is a keeper!

This looks great. I am thinking about trying it with all heavy cream to lower the carbs. Any thoughts?

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