Zoodles and Sun-dried Tomato Cream GF DF

Spiralized zucchini, a.k.a “zoodles”, are an excellent healthy gluten-free swap for traditional wheat pasta noodles. Simmer them in this dairy-free sun-dried tomato cream sauce, and you’ve got one savory satisfying dish. Zoodles and Sun-dried Tomato Cream is the healthy fettuccine alfredo swap, you never knew you needed in your life.

Zoodles taste amazing, cook up in just minutes, and are a delicious way to spike a dish with veggies. With all the deliciousness of a hearty helping of pasta, but only about 1/5th the calories and 1/6th of the carbs in comparison to pasta.

2 cup Pasta nutrition: 400 calories 84 carbs

2 cup Zoodle nutrition: 77 Calories 14 carbs

sun-dried tomato cream sauce

So here’s the recipe! To kick off this new Food Allergy Exploration cooking challenge.

Recipe adapted from Allergy Awesomeness 30 Minute Dairy-Free Creamy Tuscan Chicken

Zoodles and Sun-dried Tomato Cream

Serves 2-3


6 cremini mushrooms, sliced

1 garlic clove, minced

1 can full fat coconut milk

1/4 cup veggie broth (hot water + 1 veggie bouillon cube)

1/2 cup sun-dried tomatoes & herbs in oil

1/4 cup chopped fresh herbs (cilantro, parsley, basil, and/or thyme)

4 medium zucchini, spiralized

Salt & pepper to taste

Optional: Chicken


  1. (If using) cook chicken over med heat with 1 tablespoon sun-dried tomato oil until done. Remove from pan and set aside.
  2. In the same pan, sauté mushrooms and garlic over med until mushrooms begin to sweat. Season with salt and pepper.
  3. Increase heat to med high, add veggie broth, stir and de-glaze pan.
  4. Add coconut milk, sun-dried tomatoes, and chopped herbs. Simmer until the sauce begins to thicken. (3-4 min) Season with salt and pepper one more time.
  5. Add zoodles, tossing until thoroughly covered in sun-dried tomato cream, and lightly cooked. (1-2 min)
  6. Optional: Serve with chicken

Zoodles and sun-dried tomato cream

Hope you enjoy Zoodles and Sun-dried Tomato Cream!

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