Zucchini Noodle "Pasta" Salad

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This healthy zucchini noodle salad has all the flavors you love in a classic pasta salad but we've swapped in zoodles for wheat pasta, which makes the salad lighter, lower in carbs and gluten-free. Serve it with grilled chicken or fish for a light and healthy summer dinner.

By
Robin Bashinsky
Robin Bashinsky
Robin Bashinsky

Robin Bashinsky is a professional chef whose background includes stints at Birmingham fine-dining restaurants Daniel George and Hot and Hot Fish Club.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Prep Time:
15 mins
Total Time:
15 mins
Servings:
4
Yield:
4 cups
Nutrition Profile:
Low-Carb Nut-Free Healthy Immunity Soy-Free Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 5 tablespoons extra-virgin olive oil

  • 3 tablespoons red-wine vinegar

  • 2 tablespoons chopped fresh oregano

  • 2 teaspoons Dijon mustard

  • ¼ teaspoon crushed red pepper

  • 1 small shallot, chopped

  • 1 clove garlic, grated

  • 16 ounces spiralized zucchini noodles (see Tip)

  • 3 cups halved cherry tomatoes

  • ⅓ cup pitted Kalamata olives

  • ¾ cup shaved Parmesan cheese, divided

Directions

  1. Whisk oil, vinegar, oregano, mustard, crushed red pepper, shallot and garlic in a large bowl. Add zucchini noodles, tomatoes, olives and half the Parmesan; toss gently to coat. Divide evenly among 4 bowls; sprinkle with the remaining Parmesan.

    a bowl of zucchini noodles and vegetables

Tips

Tip: Look for a package of fresh zucchini noodles in the produce department, or make your own zucchini noodles.

Originally appeared: EatingWell.com, April 2019; updated September 2022

Nutrition Facts (per serving)

299 Calories
25g Fat
12g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup
Calories 299
% Daily Value *
Total Carbohydrate 12g 4%
Dietary Fiber 3g 10%
Total Sugars 5g
Protein 7g 14%
Total Fat 25g 32%
Saturated Fat 5g 26%
Cholesterol 13mg 4%
Vitamin A 1230IU 25%
Vitamin C 17mg 19%
Folate 20mcg 5%
Sodium 480mg 21%
Calcium 176mg 14%
Iron 1mg 3%
Magnesium 21mg 5%
Potassium 627mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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