Mediterranean Zucchini Noodle Pasta – Light, Fresh, and Full of Flavor

This Mediterranean Zucchini Noodle Pasta is the kind of meal you’ll make once and immediately add to your regular rotation. It’s bright, garlicky, and loaded with juicy tomatoes, briny olives, and fresh herbs. You get the twirl of pasta with a lighter feel thanks to zucchini noodles.

It’s quick enough for weeknights and pretty enough for guests. Best of all, it tastes like summer in every bite, no matter the season.

Mediterranean Zucchini Noodle Pasta - Light, Fresh, and Full of Flavor

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings 4 servings

Ingredients

  

• 4 medium zucchini, spiralized into noodles (or use store-bought zoodles)
• 2 tablespoons extra-virgin olive oil, plus more for finishing
• 3 cloves garlic, thinly sliced
• 1 pint cherry or grape tomatoes, halved
• 1/3 cup Kalamata olives, pitted and sliced
• 2 tablespoons capers, drained (optional but delicious)
• 1/2 teaspoon red pepper flakes (adjust to taste)
• Zest and juice of 1 lemon
• 1/3 cup crumbled feta cheese (or dairy-free feta if needed)
• 1/4 cup fresh basil leaves, torn
• 2 tablespoons fresh parsley, chopped
• Sea salt and freshly ground black pepper, to taste
• Optional protein: 1 can chickpeas (drained and rinsed) or 8 oz cooked shrimp or grilled chicken
• Optional crunch: 2 tablespoons toasted pine nuts or slivered almonds

Instructions

 

• Prep the zucchini noodles. Spiralize the zucchini using a spiralizer, julienne peeler, or a mandoline. Lay the noodles on a clean kitchen towel, sprinkle lightly with salt, and let them sit for 10 minutes to release excess moisture. Gently pat dry.
• Warm the pan. Heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes. Cook for 30–60 seconds until fragrant, stirring often so the garlic doesn’t brown.
• Build the sauce. Add the cherry tomatoes with a pinch of salt and pepper. Cook 3–4 minutes, stirring occasionally, until they start to soften and release juices. Stir in the olives and capers.
• Add lemon. Stir in the lemon zest and juice. Taste and adjust seasoning. If using chickpeas, add them now and warm through for 2 minutes.
• Cook the zoodles—quickly. Add the zucchini noodles to the pan and toss with tongs for 1–2 minutes, just until warmed and slightly tender. Do not overcook or they’ll turn watery.
• Finish and serve. Remove from heat. Toss in feta, basil, and parsley. Drizzle with a little more olive oil. Top with pine nuts if using. Serve immediately with extra lemon wedges and black pepper.

Why This Recipe Works

This dish leans on simple, high-quality ingredients that don’t need much help. Fresh zucchini cooks in minutes, so the meal comes together fast without turning mushy.

A quick pan sauce of olive oil, garlic, lemon, and cherry tomatoes adds brightness and depth. Olives and feta bring a savory punch that keeps each forkful interesting. With minimal heat and a short cook time, the flavors stay clean and vibrant.

Ingredients

• 4 medium zucchini, spiralized into noodles (or use store-bought zoodles)
• 2 tablespoons extra-virgin olive oil, plus more for finishing
• 3 cloves garlic, thinly sliced
• 1 pint cherry or grape tomatoes, halved
• 1/3 cup Kalamata olives, pitted and sliced
• 2 tablespoons capers, drained (optional but delicious)
• 1/2 teaspoon red pepper flakes (adjust to taste)
• Zest and juice of 1 lemon
• 1/3 cup crumbled feta cheese (or dairy-free feta if needed)
• 1/4 cup fresh basil leaves, torn
• 2 tablespoons fresh parsley, chopped
• Sea salt and freshly ground black pepper, to taste
• Optional protein: 1 can chickpeas (drained and rinsed) or 8 oz cooked shrimp or grilled chicken
• Optional crunch: 2 tablespoons toasted pine nuts or slivered almonds

How to Make It

1. Prep the zucchini noodles. Spiralize the zucchini using a spiralizer, julienne peeler, or a mandoline.

   Lay the noodles on a clean kitchen towel, sprinkle lightly with salt, and let them sit for 10 minutes to release excess moisture. Gently pat dry.

2. Warm the pan. Heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes.

   Cook for 30–60 seconds until fragrant, stirring often so the garlic doesn’t brown.

3. Build the sauce. Add the cherry tomatoes with a pinch of salt and pepper. Cook 3–4 minutes, stirring occasionally, until they start to soften and release juices. Stir in the olives and capers.
4. Add lemon. Stir in the lemon zest and juice.

   Taste and adjust seasoning. If using chickpeas, add them now and warm through for 2 minutes.

5. Cook the zoodles—quickly. Add the zucchini noodles to the pan and toss with tongs for 1–2 minutes, just until warmed and slightly tender. Do not overcook or they’ll turn watery.
6. Finish and serve. Remove from heat. Toss in feta, basil, and parsley.

   Drizzle with a little more olive oil. Top with pine nuts if using. Serve immediately with extra lemon wedges and black pepper.

Keeping It Fresh

Zucchini noodles release water as they sit, so it’s best to keep components separate if you’re meal-prepping.

Store the raw zoodles in a lined container with a paper towel for up to 3 days. Keep the tomato-olive mixture in a separate container for 3–4 days. When ready to eat, rewarm the sauce, then toss in the zoodles just before serving.

If you must store leftovers, drain excess liquid and re-season with lemon, salt, and a splash of olive oil before eating.

Benefits of This Recipe

• Light but satisfying: You get big flavor without the heaviness of traditional pasta.
• Fast and flexible: From start to finish, it’s on the table in about 20 minutes.
• Fresh Mediterranean flavors: Lemon, olive oil, herbs, and briny add-ins keep it lively.
• Veggie-forward: A great way to pack in more vegetables while still feeling like a real meal.
• Easy to adapt: Works with different proteins and dairy-free options.

What Not to Do

• Don’t overcook the zucchini. Two minutes is plenty. Overcooking makes it soggy and watery.
• Don’t skip salting and patting dry. This quick step helps manage moisture and keeps the sauce from thinning out.
• Don’t burn the garlic. If it turns brown, it will taste bitter. Keep the heat moderate and stir often.
• Don’t overload the pan. Too many zoodles can steam instead of sauté.

  Use a large skillet or cook in batches.

• Don’t forget acid and salt. Lemon and a good pinch of salt wake up the whole dish.

Variations You Can Try

• Protein boost: Add grilled shrimp, seared scallops, or shredded rotisserie chicken. For plant-based, use chickpeas or marinated tofu.
• Dairy-free: Swap feta for dairy-free feta or a sprinkle of nutritional yeast for a cheesy note.
• Hearty hybrid: Combine half zoodles with half whole-wheat or chickpea pasta for extra staying power.
• Veggie add-ins: Toss in baby spinach, artichoke hearts, or roasted red peppers in the last minute of cooking.
• Herb swap: Try dill, mint, or oregano instead of basil and parsley for a different flavor profile.
• Crunch factor: Finish with toasted breadcrumbs, pine nuts, or crushed pistachios.
• Spice lovers: Add a pinch of smoked paprika or more red pepper flakes.

FAQ

Can I make this ahead of time?

Prep the components ahead—spiralize the zucchini and store it dry, make the tomato-olive mixture, and crumble the feta. Assemble and heat the zoodles just before serving to keep them crisp-tender.

What if I don’t have a spiralizer?

Use a julienne peeler or a mandoline with a julienne blade.

In a pinch, use a regular peeler to make wide ribbons. Store-bought zoodles also work well.

How do I keep the dish from getting watery?

Salt and pat the zoodles dry first, cook them briefly, and avoid covering the pan. If there’s excess liquid at the end, remove the zoodles with tongs and let extra sauce reduce for a minute.

Can I serve this cold?

Yes.

Toss raw zoodles with the tomato-olive mixture, lemon, and olive oil. Let it sit for 10 minutes to meld, then add feta and herbs. It makes a great picnic salad.

Is there a substitute for olives or capers?

Use chopped sun-dried tomatoes, roasted red peppers, or artichoke hearts for similar savory depth.

You can also add a splash of brine from pickled peppers for that salty note.

What’s the best way to add shrimp?

Season shrimp with salt, pepper, and a little paprika. Sear in olive oil 1–2 minutes per side, remove, make the sauce, then toss shrimp back in when you add the zoodles.

Can I use yellow squash instead of zucchini?

Absolutely. Yellow squash spirals similarly and cooks at the same pace.

A mix of both adds nice color and variety.

In Conclusion

Mediterranean Zucchini Noodle Pasta is fresh, fast, and full of flavor. With simple ingredients and a quick cook, it fits busy weeknights while still feeling special. Keep the zoodles crisp, lean into lemon and herbs, and finish with good olive oil.

It’s a light, satisfying meal you’ll want to make again and again.