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Mediterranean Zucchini Noodles

Mediterranean Zucchini Noodles is fresh, flavorful, and healthful – perfect for any time of year and easy to prepare in less than 30 minutes!

Mediterranean Zoodles - a quick and easy dinner that can be whipped up in 30 minutes | #healthy #glutenfree #recipe

Do you ever want to put a meal on repeat and wear it out like an old pair of sneakers? Walk 500 miles in it? Vegetable noodle pasta is definitely a meal I can walk 500 miles in. Errr….you get the point.

Raw raw raw ah ah ahh! (Lady Gaga reference, anyone? Sorry.)

Now it’s time for me to put myself on repeat:

A couple of weeks ago, I posted a recipe for Raw Carrot Pasta with Ginger-Lime Peanut Sauce, and I told you all about my newest obsession: vegetable noodles. Using my handy dandy Spirelli Spiral Slicer, I’ve been spiraling some rawsome pastas. You can use whatever spiralizer you have on hand!

Mediterranean Zucchini Noodle Pasta

All it takes for a meal that’s worthy of putting on repeat is some spiraled vegetable noodles, some other flavor-blasted ingredients, and a fun sauce. Can you put spaghetti sauce atop zucchini noodles? A meatball or two? Yes, yes you can.

Zucchini doesn’t taste like pasta. But that’s okay.

Mediterranean Zoodles - a quick and easy dinner that can be whipped up in 30 minutes | #healthy #glutenfree #recipe

Lately, my meals have been looking-like-a zis:

Mediterranean Zoodles - a quick and easy dinner that can be whipped up in 30 minutes | #healthy #glutenfree #recipe

Here’s what I’m thinking: Spring/Summer. Picnic. White wine. Mediterranean zucchini noodle pasta.

Cherry tomatoes, artichoke hearts, kalamata olives, zesty herby dressing, and feta cheese are what create a flash mob in your mouth for this meal. No sautéing, turning on the oven, or throwing pasta against the wall to see if it’s ready.

Although if you want to throw zucchini noodles against the wall, I’m not one to stop you. In fact, I’d encourage you to do so. Because it’d be hilarious.

Mediterranean Zoodles - a quick and easy dinner that can be whipped up in 30 minutes | #healthy #glutenfree #recipe

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!

If you make this recipe, please feel free to share a photo and tag @TheRoastedRoot on Instagram!

Mediterranean Zoodles - a quick and easy dinner that can be whipped up in 30 minutes | #healthy #glutenfree #recipe

Mediterranean Zucchini Noodle Pasta

Vibrant, flavorful zucchini noodles loaded with Mediterranean flavor will bring spunk to any meal!
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
3 Servings


  • 4 medium zucchini squash, spiralized
  • 1 cup cherry tomatoes, halved
  • 2/3 cup artichoke hearts, halved
  • ½ cup pitted kalamata olives, halved
  • 3 tablespoons grapeseed oil
  • Zest of 1 lemon
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon white vinegar
  • 3 cloves garlic, minced
  • 2 tablespoons fresh parsley, chopped
  • ½ teaspoon kosher salt, or to taste
  • Crumbled goat feta cheese for serving*


  • Rinse the zucchini squash well, pat them dry, and chop the tips and tails off.
  • Using a spirelli, make noodles out of all of the zucchini and add the noodles to a large serving bowl. Note: once you get to the last 2 inches or so of the zucchini, it will be difficult to spiral, so you can either grate it or finely chop the rest.
  • Add the cherry tomatoes, artichoke hearts, and kalamata olives to the bowl with the zucchini.
  • Whisk together the last 7 ingredients in a small bowl. Pour this dressing over the zucchini pasta and toss everything together.
  • Serve cold with crumbled feta cheese (Note: To serve this meal hot, heat a the grapeseed oil, lemon zest and juice, vinegar, and garlic in a non-stick skillet over medium-high. Add the zucchini noodles and cook until softened, and much of the liquid has evaporated. Add the remaining ingredients and continue cooking until hot. Serve with feta cheese on top if desired).


*I used goat milk feta cheese. You can leave the cheese out entirely in order to keep this recipe raw, vegan, and paleo.


Serving: 1of 3 - Calories: 379kcal - Carbohydrates: 14g - Protein: 5g - Fat: 33g - Fiber: 4g - Sugar: 9g
Course: Lifestyle
Cuisine: American
Keyword: keto, low-carb, Mediterranean diet, Mediterranean zucchini noodles, paleo, primal, whole30, zoodles, zucchini noodles
Servings: 3 Servings
Calories: 379kcal
Author: Julia
Recipe Rating

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Thursday 22nd of February 2024

I found this recipe when first published and it's been a hit at every salad supper I've hosted since. I recommend you let your freshly spiralized zucchini fully drain and squeeze it in a towel prior to making the salad so it doesn't get too watery in the bowl but that's my only suggestion for this truly 5 star salad!


Saturday 24th of February 2024

Thank you so much for the feedback, Cheriese! I'm happy to hear you have enjoyed the recipe time and again, and I appreciate the feedback! xo


Friday 21st of February 2020

It was getting so late in the day, and I hadn't cooked dinner yet. I had no idea what I wanted to make. Then I came across this recipe. It was a very quick, healthy, and delicious meal! I wasn't sure how I was going to feel about eating uncooked zucchini, because I usually cook it when I spiralize. But, I was pleasantly surprised that I liked it so much, even in an uncooked state. I will definitely make this again!

Ashton Gonzales

Thursday 8th of February 2018

Have you made this and let it sit overnight? Did it keep okay?


Friday 9th of February 2018

Hi Ashton! I have let it sit overnight, and it keeps just fine! It does get a little watery when it sits, but you can drain any excess water before reheating it. Hope you enjoy! xo


Monday 4th of July 2016

This salad is delicious! The flavors are refreshing and well balanced, no ingredient overpowers the taste, and I love the texture of the zucchini noodles! Will make this all summer.


Friday 12th of February 2016

I just made this - AMAZING!! I will make again and again. Healthy AND super tasty? The unicorn of pinterest, but this proved it possible. Thank you!!

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