Using Spiralized Veggies

Happy National Nutrition Month!


I am so excited to share tons of recipes and nutrition tips all.month.long! Starting TODAY with spiralized veggies.

Making its debut sometime in 2015, spiralized veggies were the nutrition trend when I started nutrition school. I remember helping instruct food demos at health fairs on how to make “zoodles”, or zucchini noodles, and people loved them!

Today, I am sharing some meal ideas using spiralized veggies. Conveniently, some food companies sell pre spiralized veggies in the freezer section and some grocery stores offer them fresh in the produce section.

While I do spiralize my own veggies from time to time, I also enjoy the convenience of the frozen ones AND they keep well in the freezer.

Below are some ideas for using spiralized veggies.


  • Homemade Zoodles with Marinara Sauce: Lightly saute zoodles and season with your favorite herbs and spices. Once cooked (about 2-5 minutes depending on fresh/frozen), add in marinara sauce and allow to simmer. Sprinkle with some freshly grated Parmesan cheese and serve! Easy and quick week night dinner!


  • Spiralized butternut squash in Mac & Cheese: One of my favorites, mix 1 cup of vegetable stock, 1/2 cup of milk and 1 frozen pack of spiralized butternut squash (or fresh) and simmer. Add herbs and spices of choice. Once cooked, puree mixture in a high speed blender and put back in pot. Mix in 1/2 cup of sharp cheddar cheese and cooked pasta (I like to use Banza pasta). Serve as is or put mixture in a  baking dish, sprinkle more cheese on top, and bake at 350 until bubbly and brown. Perfect for a gathering!


  • Carrot/Beet Chinese Noodles: Oh, what a great way to get extra veggies in! Using fresh or frozen, sautee in wok with fresh garlic, herbs and spices. Add in other veggies (such as broccoli, mushrooms, zucchini), and cook for 2-5 minutes until tender. Add in favorite Asian sauce (I like coconut aminos teriyaki sauce) and simmer. Add in cooked tofu or chicken and mix. Mix in cooked rice noodles if desired, or serve over brown rice.


  • Cucumber Salad: Spiralized cucumber!  I have not actually seen this in stores, but if you have a veggie spirailzer, cucumber is a great veggie to use!  Mix spiralized cucumber with oil & vinegar, herbs and spices, salt and pepper, feta cheese, grape tomatoes, and avocado pieces for a great, fresh salad!

Have you tried spiralized veggies? Let me know your favorite way to cook them!


Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

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2 thoughts on “Using Spiralized Veggies

    • Katrina Detter, RD, LDN March 1, 2019 / 11:30 pm

      Yes it’s one of my favorites!!


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