Creamy Thai Zucchini Noodles twirl spiralized zucchini through a cool, tangy sauce of Greek yogurt, mayo, Thai sweet chili, lime, and sriracha. The zoodles need only 2-3 minutes in the skillet, so this light dinner comes together in about 30 minutes. It meal-preps beautifully, with the sauce kept separate until you eat.
Tired of the same old boring salads for lunch? Shake up your meal prep routine with these incredible Creamy Thai Zucchini Noodles! This recipe is a game-changer: light, refreshing, and packed with a spicy-sweet punch that will have you counting down the minutes to lunchtime. In just 30 minutes, you can prep a healthy, low-carb meal that’s bursting with flavor. The secret is in the sauce—a luscious blend of Greek yogurt, mayo, and sweet chili that perfectly coats the crisp-tender zoodles. Let’s get cooking!
Ingredients
• For the Zucchini Noodles
• 4 medium zucchini / 24-28 oz / 700-800g, spiralized
• 1 tbsp. olive oil / 0.5 oz / 14g
• For the Creamy Thai Sauce
• 6 tbsp. Plain Greek Yogurt / 3.2 oz / 90g
• 6 tbsp. Mayo / 3.2 oz / 90g
• 6 tbsp. Thai Sweet Chili Sauce / 3.7 oz / 105g
• 1.5 teaspoons Honey / 0.37 oz / 10.5g
• 1.5 teaspoons Sriracha / 0.32 oz / 9g
• 2 teaspoons Lime Juice / 0.35 oz / 10g
Instructions
1. Prepare the sauce: In a large bowl, whisk together the Greek yogurt, mayo, Thai sweet chili sauce, honey, Sriracha, and lime juice until completely smooth. Taste and adjust the spice or sweetness to your liking. Portion the sauce into four small, separate containers for meal prep.
2. Cook your protein (optional): If adding protein like chicken or shrimp, cook it thoroughly and set it aside.
3. Sauté the zoodles: Heat olive oil in a large skillet over medium heat. Add the spiralized zucchini and cook for 2-3 minutes, tossing frequently, until just tender-crisp. Be careful not to overcook!
4. Drain thoroughly: Remove the skillet from the heat and transfer the zucchini noodles to a colander. Let them drain for at least 10 minutes to release excess water, which is key to avoiding a soggy dish.
5. Assemble for meal prep: Divide the drained zucchini noodles and any cooked protein among four meal prep containers. Store the noodles and sauce containers in the refrigerator for up to 3 days.
6. To serve: Reheat the noodles and protein. Drain any additional water that has collected. Pour one container of sauce over the warm noodles, toss to combine, and enjoy immediately!
Nutritional Information
• Nutrition Per Serving
• Calories: 161
• Net Carbs: 18g (0.63 oz)
• Protein: 9g
• Fat: 1g
• Fiber: 0g
• Note: is an estimate and may vary based on used.
Pro Tips
• To prevent watery noodles, salt your spiralized zucchini and let it sit in a colander for 20-30 minutes before cooking. Pat dry with a paper towel.
• Do not overcook the zoodles! Sauté them for only 2-3 minutes to keep them crisp and prevent them from becoming mushy.
• For a heartier meal, add cooked shredded chicken, grilled shrimp, or crispy tofu.
• The sauce is the star, so feel free to customize it. Add a splash of soy sauce for umami or a pinch of fresh ginger for extra zest.
FAQ
Q: How do I stop my zucchini noodles from getting watery
A: To prevent watery zoodles, it’s crucial to remove excess moisture. You can salt the raw spiralized zucchini and let it drain in a colander for 20-30 minutes before cooking. Alternatively, after sautéing, drain the cooked noodles in a colander for at least 10 minutes.
Q: Can I add protein to this recipe
A: Yes, this recipe is great with added protein. For a more filling meal, consider adding cooked shredded chicken, grilled shrimp, or crispy tofu.
Q: How long does this last for meal prep
A: For meal prep, store the drained zucchini noodles and the creamy Thai sauce in separate containers in the refrigerator. They will stay fresh for up to 3 days.
Q: Is this recipe low-carb
A: Yes, these Creamy Thai Zucchini Noodles are a healthy, low-carb meal option. Each serving has an estimated 18g (0.63 oz) of net carbs.
Pro Tips
- Salt the spiralized zucchini and let it sit in a colander for 20-30 minutes before cooking, then pat it dry — this is the single best defense against watery noodles.
- Sauté the zoodles for just 2-3 minutes, tossing frequently. Overcooked zucchini turns mushy fast and will never hold a creamy sauce well.
- After cooking, transfer the noodles to a colander and drain for at least 10 minutes so the excess water leaves before the sauce goes anywhere near them.
- For meal prep, portion the sauce into four separate containers and refrigerate for up to 3 days; pour it over the warm noodles only when you're ready to eat.
- For a heartier bowl, add cooked shredded chicken or grilled shrimp. The sauce also welcomes a splash of soy sauce for umami or a pinch of fresh ginger for extra zest.
Frequently Asked Questions
How do I keep zucchini noodles from getting watery?
Salt them and drain in a colander for 20-30 minutes before cooking, pat them dry, sauté only 2-3 minutes, then drain again for 10 minutes before saucing.
Can I meal-prep Creamy Thai Zucchini Noodles?
Yes — divide the drained noodles and any cooked protein among four containers and keep the sauce in separate containers. Refrigerate for up to 3 days and dress only at serving time.
Is this dish keto-friendly?
It's a very light dish as written (about 18 g carbs and 1 g fat per serving), with most carbs coming from the Thai sweet chili sauce and honey. For stricter keto, use a sugar-free sweet chili sauce and a low-carb sweetener in place of the honey.
What protein can I add?
Cooked shredded chicken, grilled shrimp, or crispy tofu all work well. Cook the protein thoroughly first, then add it when you reheat the noodles.
Recipe card below.
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Creamy Thai Zucchini Noodles
Ingredients
Method
- Prepare the sauce: In a large bowl, whisk together the Greek yogurt, mayo, Thai sweet chili sauce, honey, Sriracha, and lime juice until completely smooth.
- Taste and adjust the spice or sweetness to your liking. Portion the sauce into four small, separate containers for meal prep.
- Cook your protein (optional): If adding protein like chicken or shrimp, cook it thoroughly and set it aside.
- Sauté the zoodles: Heat olive oil in a large skillet over medium heat.
- Add the spiralized zucchini and cook for 2-3 minutes, tossing frequently, until just tender-crisp. Be careful not to overcook!
- Drain thoroughly: Remove the skillet from the heat and transfer the zucchini noodles to a colander.
- Let them drain for at least 10 minutes to release excess water, which is key to avoiding a soggy dish.
- Assemble for meal prep: Divide the drained zucchini noodles and any cooked protein among four meal prep containers. Store the noodles and sauce containers in the refrigerator for up to 3 days.
- To serve: Reheat the noodles and protein.
- Drain any additional water that has collected.
- Pour one container of sauce over the warm noodles, toss to combine, and enjoy immediately!
- Do not overcook the zoodles!
- Sauté them for only 2-3 minutes to keep them crisp and prevent them from becoming mushy.
