Mediterranean Zucchini Noodles (Video)

Mediterranean Zucchini Noodles have a meatless sauce with tomatoes, onion, garlic, herbs, olives, and capers for a low-carb dinner that tastes amazing! And this zucchini noodles recipe is loaded with flavor and makes a perfect meatless dinner.

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Even people who aren’t vegetarians will enjoy a plant-based meal like these Mediterranean Zucchini Noodles that are loaded with flavor from some of my favorite ingredients. And if you like Mediterranean flavors and you’re already a fan of zucchini noodles, this might become your favorite zucchini noodle recipes.

I’ll be the first to admit that you need to combine zucchini noodles with strongly-flavored ingredients to make them into something that really makes your mouth come alive. But when we created this recipe, Kara and I were thrilled with what a perfect mixture of interesting flavors it was, and my brother Rand (who was visiting) gobbled up the leftovers. I hope you’ll give it a try if you like these ingredients.

What ingredients do you need?

• zucchini
• Olive Oil (affiliate link)
• finely chopped red onion
• Minced Garlic (affiliate link)
• garlic cloves
• Italian Herb Seasoning (affiliate link)
• Dried Oregano (affiliate link)
• cherry tomatoes
• Kalamata olives
• Capers (affiliate link)
• red pepper flakes
• chopped parsley

What gives the zucchini noodle bowl the Mediterranean flavors?

The Mediterranean flavors in this recipe come from tomatoes, garlic, onion, capers, olives, and dried and fresh herbs, and of course zucchini is also definitely an ingredient used in that part of the world.

Are the Mediterranean Zucchini Noodles low in carbs?

If you make this recipe in a bowl meal as shown, it will have 8 net carbs. And the zucchini noodle meal is also gluten-free and even vegan.

How Do You Make Zucchini Noodles:

If you’re not that familiar with making noodles from zucchini, you might want to read my post about How to Make Zucchini Noodles.

Want more ideas for bowl meals?

Check out Bowl Meals for more ideas like this one, including a few more zucchini noodles recipes!

How to make Mediterranean Zucchini Noodles:

(Scroll down for complete recipe including nutritional information.)

1. The sauce comes together quickly, so assemble the minced garlic, chopped red onion, Italian Herb Seasoning,Dried Oregano, cherry tomato halves, Kalamata olives, Capers, red pepper flakes, and chopped parsley.
2. You’ll need 4 medium zucchini. Use one of the Methods for Making Zucchini Noodles to make medium-thick noodles. (I used the Spiralizer (affiliate link) with the larger noodle blade.)
3. Saute onions in olive oil, then add the minced garlic and dried herbs. 
4. Add the tomatoes and cook a couple of minutes. 
5. Add the olives, Capers, and red pepper flakes and cook a couple of minutes more.
6. Then turn off the heat and stir in the chopped parsley.
7. Heat a generous tablespoon of olive oil in another large non-stick pan and add garlic to season the oil. Cook the garlic just until it’s fragrant, then remove.
8. Add the zucchini noodles, and cook over high heat for 2-3 minutes, just until the noodles are barely starting to soften and slightly flavored with the garlic.
9. Put noodles into individual serving bowls and top with some of the sauce mixture.
10. Hope you enjoy the Mediterranean Zucchini Noodles as much as we did!

More Meatless Zucchini Noodles to Try:

• Greek-Style Zucchini Noodles
• Tomatoes and Burrata Zucchini Noodles
• Zucchini Noodle Bowl with Peanut Sauce

Continue to Content

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Yield: 4 servings

Mediterranean Zucchini Noodles

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

You'll love these low-carb Mediterranean Zucchini Noodles for a meatless dinner that tastes amazing!

Ingredients

• 4 medium zucchini (about 8 inches long)
• 3 T olive oil (divided)
• 1/4 cup finely chopped red onion
• 1 T finely minced garlic
• 4 peeled garlic cloves
• 1/2 tsp. Italian herb blend
• 1/2 tsp. dried oregano
• 2 cups cherry tomatoes, cut in half
• 1/2 cup Kalamata olives, drained and cut in half (see notes)
• 1/4 cup capers, drained and chopped
• red pepper flakes to taste (I used about 1/2 teaspoon)
• 1/4 chop chopped parsley

Instructions

1. Chop the red onion, peel and mince garlic, cut cherry tomatoes in half, cut Kalamata olives in half, chop capers, and chop the parsley.
2. Have the olive oil, dried herbs, red pepper flakes, and peeled garlic cloves ready.
3. Wash the zucchini if needed and pat dry with paper towel.
4. Use one of the Three Methods for Making Zucchini Noodles to make medium-thick noodles. I used the Spiralizer (affiliate link) with the larger noodle blade.
5. Use Kitchen Shears (affiliate link) to cut through the pile of noodles a few times to make shorter noodles.
6. Heat the 2 tablespoons olive oil in a medium-sized frying pan over medium-high heat; then add the chopped red onions and cook about 2 minutes.
7. Add the garlic and dried herbs and cook a minute more.
8. Add the tomatoes and cook about 2 minutes.
9. Then add the olives, capers, and red pepper flakes and cook another minute or two.
10. Turn off heat and stir in the chopped parsley.
11. Heat the other tablespoon of oil (or slight more) over high heat in a large non-stick frying pan or wok. (I used my new Green Pan Wok, which worked perfectly.)
12. When the oil is hot, add the whole garlic cloves and cook about 30 seconds (just until you smell garlic), then discard the garlic.  (Don’t let the garlic brown or it will taste bitter.)
13. Add the noodles and cook 2-3 minutes over high heat, stirring a few times, just until the noodles are hot and have started to soften.
14. Divide the hot noodles among serving bowls and top each with a generous scoop of the sauce mixture.

Notes

Just use regular black olives if you’re not a fan of Greek olives.

Leftovers can be kept in the fridge and gently reheated in a hot pan, although this is definitely best when it’s freshly made.

Recipe created by Kalyn and Kara.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 188Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 318mgCarbohydrates: 12gFiber: 4gSugar: 6gProtein: 4g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Mediterranean Zucchini Noodles are perfect for low-carb and Keto diets, and they’re also gluten-free, dairy-free, vegan, and Paleo and perfect for any phase of the original South Beach Diet.

Find More Recipes Like This One:
Use Spiralizer Recipes for more zucchini noodle recipes ideas. Use the Diet Type Index  to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
The zucchini noodles with Mediterranean flavors were first posted in 2015. This recipe was last updated with more information in 2024.

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