Creamy Noodles With Tuna and Feta Cheese

Certified nutritionist

Elina Balode

"Are you following a ketogenic diet and missing those comforting pasta dishes? Well, fret not, because we've got a delicious and healthy alternative for you: zucchini noodles, also known as "zoodles." In this article, we'll explore the world of zucchini noodles and their role as a fantastic pasta replacement in your keto journey. We'll also compare the health benefits and considerations of traditional pasta versus zoodles, and share some tantalizing keto recipes that incorporate both."

The Keto Conundrum: Traditional Pasta vs. Zucchini Noodles

Traditional pasta is a beloved staple in many diets, but it's also rich in carbohydrates, making it a no-go for keto enthusiasts. On the other hand, zucchini noodles offer a low-carb, nutrient-dense alternative that pairs perfectly with various keto recipes.

Low Carb Content:

Zucchini noodles are incredibly low in carbs, making them a keto-friendly choice. A cup of cooked spaghetti contains around 43 grams of carbohydrates, while an equivalent serving of zoodles has only about 4 grams, significantly reducing your carb intake.

Calorie Comparison:

Traditional pasta can be calorie-dense, while zucchini noodles are much lower in calories. This is excellent for those who are conscious of their calorie intake while on a ketogenic diet.

Nutrient Density:

Zucchini is packed with vitamins and minerals like vitamin C, vitamin K, and potassium. Traditional pasta, in contrast, is typically void of essential nutrients. By choosing zoodles, you're not just reducing carbs; you're increasing your nutrient intake.

Weight Management:

Zucchini noodles are a fantastic option for those looking to manage their weight while following a keto diet. They're filling due to their high water content, helping you stay satisfied without the extra calories and carbs.

Digestibility:

Traditional pasta can sometimes lead to bloating and discomfort due to its gluten content. Zucchini noodles are gluten-free and more easily digestible, making them a gentler option for your digestive system.

Keto Recipes with Zucchini Noodles

Now that you know why zucchini noodles are a stellar choice for your ketogenic diet, let's dive into some mouthwatering keto recipes for dinner that incorporate this versatile veggie:

Zucchini Noodle Alfredo

Swap out traditional fettuccine for zucchini noodles in your favorite Alfredo recipe. Creamy, cheesy, and oh-so-satisfying!

Zucchini Spaghetti Bolognese

Replace spaghetti with zoodles in your classic Bolognese sauce recipe. The savory meat sauce pairs wonderfully with the mild flavor of zucchini.

Tuna Zoodle Casserole

Elevate your tuna keto recipes by using zucchini noodles as the base for a creamy casserole. Add some cheese and bake to perfection!

Pesto Zucchini Noodles

Toss zoodles with homemade or store-bought pesto sauce for a quick and flavorful meal. Top it off with grilled chicken or shrimp for extra protein.

Zucchini Carbonara

Recreate the richness of carbonara by using zucchini noodles instead of spaghetti. Add crispy bacon, eggs, and Parmesan for a creamy delight.

Incorporating zucchini noodles into your keto repertoire not only satisfies your pasta cravings but also adds a nutritious twist to your meals.

Variety is the Spice of Keto Life

One of the advantages of embracing zucchini noodles in your keto journey is the versatility they bring to your dinner table. You can spiralize zucchinis into various shapes and sizes, allowing you to experiment with different textures and presentations. Whether you're in the mood for thick ribbons resembling pappardelle or thin strands akin to angel hair pasta, zoodles can be adapted to suit any culinary vision. Plus, they readily absorb the flavors of your chosen sauces and ingredients, making each dish a unique and delightful experience.

The Bottom Line: A Keto Win with Zucchini Noodles

In the ongoing battle between traditional pasta and zucchini noodles, the latter undoubtedly emerges as the champion for anyone pursuing a ketogenic lifestyle. With their low carb content, calorie-friendliness, nutrient density, and ease of digestion, zoodles are a superior choice. As you explore the wide array of tantalizing keto recipes featuring zucchini noodles, you'll discover that eating low carb doesn't mean sacrificing flavor and variety. So, why wait? Dive into the world of zoodles and elevate your keto cooking to new heights while enjoying the best keto recipes your taste buds could ask for!

Zucchini noodle recipe:

Ingredients:

• 120g tuna

• 180g zucchini

• 30g red onion

• 90g avocado

• 40g feta cheese

• Drizzle of olive oil

• 20g lime juice (optional)

• Pinch of black pepper (optional)

Instructions:

1. Use a vegetable peeler to cut zucchini into thin strips. You can also use grater. Put the zucchini noodles aside.

2. Heat olive oil in a pan and cook chopped onions until golden. Remove from the pan and put aside to cool.

3. Remove the liquid from canned tuna.

4. Mash avocado in a bowl with tuna, black pepper and juice from 1/2 lime.

5. Mic zucchini noodles with tuna and avocado and sautee together with onions for 5 minutes with a lid on.

6. Serve with crumbled Feta cheese on top.

Traditional pasta may be off-limits on a ketogenic diet, but zucchini noodles come to the rescue with their low-carb, low-calorie, and nutrient-rich profile. They offer a versatile canvas for creating delectable keto recipes for dinner that are both satisfying and healthy. So, the next time you're craving a comforting pasta dish, reach for zucchini and enjoy the best of both worlds: flavor and health. Happy keto dieting! :)