Zucchini noodles (zoodles) are for the win! Low in carbohydrates, gluten-free and light on calories, they’re the perfect vehicle for bold, flavourful sauces. 

But here’s the secret: It’s all about the sauce. Pair zoodles with the right sauce, and you have a meal that’s so satisfying, nourishing and anything but dull. 

Allow me to introduce you to three secret sauces that will rock your zoodle bowl.

These sauces are simple to make, tasty, and they accommodate for various dietary requirements. 

Whether you’re in the mood for creamy, tangy, spicy, there’s a sauce here that you’ll love. Ready to dive in? Here’s why these zoodle bowls are about to be your new addiction.

Why Zoodles Are So Special

Zoodles are magic. They are low in calories (~20 kcal per 100g) but packed with water content so they are hydrating and refreshing. And they’re a source of fiber, vitamin C and potassium.

Here’s why I love them: they cut carbs by up to 75 % vs. traditional pasta. And when they’re served with the right sauce, they are equally satisfying — if not more.

Sauce #1: Garlic Parmesan Sauce (Inspired Taste)

This sauce is pure comfort. It’s light, refreshing and bursting with umami from Parmigiano-Reggiano. The red pepper flakes give a bit of a bite to keep things interesting.

Key Ingredients

• Olive oil
• Garlic
• Crushed red pepper flakes
• Fresh tomatoes
• Basil
• Parmesan cheese
• Cornstarch slurry

Prep & Cook Time

• Total: ~20 minutes
• Zucchini noodles cooked: 5–7 minutes

Why I Love It

This sauce is about balance. The fresh tomatoes and basil brighten the desert and the Parmesan enriches it. 

The cornstarch slurry makes it just the right amount of silky, and holds onto the zoodles just right.

Nutritional Highlights

• Fresh veggies and herbs provide vitamins and antioxidants
• Parmesan adds protein and calcium

Serving Tip

Top with additional Parmesan and fresh basil for an extra flavor boost.

Cooking Notes

Cook zoodles 5-7 minutes to maintain them al dente. The process of salting and draining ahead of time eliminates excess moisture so they stay crisp.

Sauce #2: Creamy Vegan Lemon Cashew Sauce (Simply Quinoa)

This sauce is creamy, tangy, cheesy — and completely without dairy. It’s my standby for vegan or non dairy dishes.

Key Ingredients

• Soaked cashews
• Nutritional yeast
• Garlic
• Lemon juice
• Water

Prep Time

• ~10 minutes (plus soaking cashews ahead)

Why I Love It

This sauce is luscious and satisfying, without being heavy or “creamy.” Flavoring: The lemon juice is bright and tangy, and the nutritional yeast is cheesy. It’s great for people steering clear of dairy.

Nutritional Benefits

• Cashews provide healthy fats, protein, and minerals
• Nutritional yeast adds B vitamins and cheesy flavor

Dietary Suitability

Vegan (of course), dairy free, gluten free

Usage

This sauce coats zoodles with a creamy, indulge-me-but-don’t quality.

Pro Tip

To make blending smoother, soak your cashews for a minimum of 4 hours (or overnight). If you’re short on time, hot water will soften them quickly.

Sauce #3: Thai Peanut Sauce (Fooduzzi)

This sauce is a flavor bomb. The perfect combination of sweet, spicy, and savory – everything you would want in a bowl of zoodles.

Key Ingredients

• Nut butter (peanut or almond)
• Garlic
• Ginger
• Sriracha
• Honey or maple syrup
• Low-sodium tamari (or soy sauce)
• Hot water to thin

Prep Time

• 10–15 minutes

Why I Love It

This sauce is fierce and flexible. The nut butter contributes creaminess, and the ginger and garlic provide anti-inflammatory powers. 

The Sriracha provides a bit of heat, while the honey cuts that heat with a pleasant sweetness.

Nutritional Highlights

• Nut butter adds protein, healthy fats, and fiber
• Ginger and garlic contribute antioxidants and anti-inflammatory compounds

Preparation Notes

The sauce is just right when you have to put a little hot water in it to make it “fluid.” Mix it through some zoodles and sprinkle over pan-fried veggies, nuts and green onions for some extra crunch.

Serving Tip

Top with additional Sriracha and chopped nuts for crunch and heat.

Comparison Table

Sauce Name	Main Ingredients	Prep Time	Dietary Notes	Flavor Profile	Nutritional Highlights
Garlic Parmesan	Olive oil, garlic, tomatoes, basil, Parmesan, cornstarch	20 min	Vegetarian (not vegan)	Fresh, light, umami	Protein, calcium, antioxidants
Vegan Lemon Cashew	Soaked cashews, nutritional yeast, garlic, lemon juice	~10 min	Vegan, dairy-free	Creamy, tangy, cheesy	Healthy fats, B vitamins, protein
Thai Peanut	Nut butter, garlic, ginger, Sriracha, honey, tamari	10–15 min	Vegan (if honey omitted)	Sweet, spicy, savory	Protein, healthy fats, antioxidants

Additional Facts & Tips

Cooking Zoodles

Cooking the Zucchini Noodles for 5–7 minutes will help to keep them firm to the bite and prevent them from becoming soft and soggy. 

You can salt and drain them before you cook to help get rid of some of the excess moisture.

Nutritional Benefits of Zoodles

Low in calories (~20 kcal per 100g), high in water, and a source of fibre, vitamin C and potassium. You save up to 75% fewer calories by using zoodles in place of pasta.

Versatility

You can mix and match these sauces with other vegetables, proteins (tofu and chicken and shrimp, oh my!) or toss them with a little bit of your regular pasta for a more substantial second course.

Why These Sauces Are So Versatile

One reason I love these sauces: they are flexible. You can easily adapt them to any dietary restriction or preference.

Low-Carb Option

If you’re reducing carbs, skip on heavy additions, like cheese or nuts.

Flavor Boosters

Add some spices such as chili flakes or smoked paprika for a little extra kick. If you’re vegan, swap regular Parmesan for nutritional yeast.

Meal Prep Friendly

Double the recipe and keep the leftovers in the fridge. Reheat for next day’s lunch. Easy peasy.

Final Thoughts

The three secret sauces contribute their own flavor profile and nutritional qualities to the zucchini noodle bowl, making the dish fun and versatile for an array of dietary preferences and occasions. 

Slip one on tonight — you’ll never look back.

---