15 Zoodle Recipes You Can Alter to Stay on the THM Plan

I’ve recently discovered that convenience of frozen zucchini noodles. When you are eating low-carb, zucchini noodles, a.k.a. zoodles, are a wonderful alternative to pasta. They are versatile and can be used in a wide variety of recipes. I’ve gathered 15 Zoodle recipes that can easily be used or adapted to low-carb diets. 

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Since the first of the year I’ve started eating on the Trim Healthy Mama Plan again. For anyone unfamiliar with this plan it’s basics is a low-glycemic index diet. But you’ll learn the value of healthy fats in your diet and how to balance those with healthy carbs.

The key is to separate your fuel types. In other words if you are eating a heavy amount of healthy fats, then you should keep your measurable carbs to the bare minimum. If on the other hand you are eating a measurable amount of healthy carbs you should keep your fat intake to the bare minimum. 

You can learn all about the Trim Healthy Mama plan in the book by sisters, Pearl Barrett and Serene Allison. 

So I’m always on the search for recipes that are both delicious and easy to adapt to the THM plan. But more than that, I want recipes that will both satisfy my eating needs and my family’s flavor preferences. I don’t want to have to cook two meals so I want healthy recipes that the whole family will enjoy. These 15 Zoodle Recipes help me to do just that. 

Make Your Own Zoodles

If you don’t have a Kitchenaid Stand Mixer there are other options.

15 Zoodle Recipes
and How You Can Adapt them for THM

 Honey Sriracha Chicken Zoodle Bowls – Almost Supermom 
cFor this recipe I’d change out the honey and coconut sugar for on-plan options such as; Pyure Stevia Blend, or THM’s Super Sweet Blend, or Erythritol. Some THM mamas use honey in small quantities so if you plan to use it for flavoring or health benefits here, consider reducing the quantity and using pure raw unfiltered honey and local is best within a 5 mile radius. 

▬ Zoodles in Creamy Tomato Sauce – The TipToe Fairy 
This recipe as is, is a great option for a satisfying healthy S. I  add some cooked cubed chicken to be sure I was getting enough protein, but otherwise this one is a great go-to, family pleasing recipe.

▬ Easy Shrimp Scampi Zoodles Noodles – Becky’s Best Bites 
This recipe uses both traditional pasta noodles and zoodles. You can opt for no-pasta at all and double the amount of zoodles. Or, you can use a Dreamfields angel hair pasta if you wish. The recipe calls for olive oil which you can use in an S setting or you can opt for coconut oil. I’ll be honest, I don’t eat shrimp, but my husband and son do. So for me, I’d make up a small batch of chicken or turkey for my own scampi bowl while letting the men enjoy their Shrimp Scampi. 

 Lighter Fettuccine Alfredo Chicken Zoodles – Lydi Out Loud for this Fettuccine recipe I’d swap out the milk for unsweetended almond milk and then use half a teaspoon of xanthan gum to replace the cornstarch for a delicious on plan E. Or you could use heavy cream in replace of the milk for an S meal. 

▬ Easy Teriyaki Chicken with Zoodles Dinner Recipe -Must Have Mom

Be warned! When you scroll through this recipe at the Must Have Mom blog, your mouth is gonna water looking at all those gorgeous photos! This recipe is a good recipe as is, but a few changes will help you to fully stay on plan. To be an E dish swap out the olive oil for coconut oil. I would switch the honey for 3 tsps of Pyure Sweetener Blend and switch the Coconut Aminos of Bragg’s Liguid Aminos for the protein benefits. Again, I’d use 1/2 tsp. xanthan Gum in place of the tapioca or arrowroot, but you could also use Glucomannan Powder.

▬ Garlicky Zucchini Noodles with Tomatoes Burrata – Kalyn’s Kitchen

I’ll be honest here. This looks delicious but I got curious and had to look up Burrata. I had never heard of it before. It’s a mozzarella cheese ball, filled with softened mozzarella and cream. The cheese in the dish would serve as your protein. If you eat one whole ball you’d get more than enough protein in your meal. This would definitely be in the S, but ooh how luscious! Mozarella, and tomatoes are a classic Italian combination. So enjoy this healthy Zoodles version. 

▬ Italian Goulash Zoodles – Mooshu Jenne

Goulash is such a comfort food and this zoodles version doesn’t disappoint. You can make this as either an S, E, or FP depending on the ground meat you choose. A 90/7 ground beef is a good way to go here for an E, or you could use ground chicken or turkey for a FP and for more satisfying S you can go with a higher fat content beef. 

▬ Japanese Zucchini Noodle Salad with Miso Dressing – Wondermom Wannabe

I’ve never been much of a fan of coleslaw. I just don’t enjoy eating raw cabbage. This recipe is a great alternative to coleslaw and would make a great healthy side dish wherever you’d use a coleslaw. 

 Irresistile Spicy Shrimp Poke Bowl – Living Sweet Moments

In all honesty as I mentioned above I don’t eat shrimp. This though looks like a great option for a lunch bowl so I added it to  the line up. For a THM alternative you’d want to use brown rice instead of sushi rice, you could do cauliflower rice for an even healthier option.

▬ Fried Zucchini Noodles – The Things We’ll Make

This is a healthier take on egg fried rice but instead of rice you use zoodles. You could use egg whites and be super cautious about the amount of fat you use in the frying for an E meal. Perhaps use a spray of coconut oil. Or use whole eggs and sesame oil for an S meal. Either way — Tasty!!!

▬ Easy Turkey Spinach Meatballs – Blackberry Babe

This is a great replacement for spaghetti and meatballs. Here’s how I would THMify this. Use only eggwhites instead of whole egg. Also replace the bread crumbs with an on-plan option such as whole oats, or THM baking blend. I would also use crumbled Wasa crackers.

What about you? What are your favorite Zoodle Recipes? I’d love to hear. Share with me how you are using zoodles to provide healthy meals for your family. 



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