These Creamy Pumpkin Zucchini Noodles with Spiced Pumpkin Seeds are a delicious Gluten Free, Low Carb, Keto Zoodles Dinner that the whole family will love!
Sometimes you just need a bowl of pasta. I totally appreciate that. But sometimes you have your heart set on a super creamy dreamy sauce that you’re willing to sacrifice the carbs. Today was one of those days and the reason I was craving these Creamy Pumpkin Zucchini Noodles. If you like a luscious creamy sauce, you’re going to LOVE these zoodles.
How to Make Creamy Pumpkin Zucchini Noodles
So admittedly I’m a bit of an expert in zoodles (aka zucchini noodles). I have oodles of zoodles recipes for things like Carbonara, Pad Thai, Vodka Sauce, and so much more. I spent like a whole week trying to perfect the world of zoodle-making to yield firm and non-soggy zoodles. I’m happy to say that while it almost killed me, I pulled it off. The key is to use osmosis. I’ve shared my technique in my video here, so you should definitely check it out to get the full scoop and then meet me back here to make a creamy pumpkin sauce.
Got it? Amazing. So for the Creamy Pumpkin sauce for our zucchini noodles, I start by caramelizing an onion until it’s sweet and golden brown. Like, don’t rush this step, it’s the best part of any meal. Then I mix together some canned pumpkin (hey, you’ve probably got half a can lying around somewhere from the holidays), ricotta cheese, milk, and lots of parmesan. OMG it’s so good.
I top my Creamy Pumpkin Zucchini Noodles with the spiced pumpkin seeds I made earlier, but you can totally just use toasted seeds if you’re in a pinch. The result is keto friendly, gluten free, low carb, crazy simple, and is LEGIT the best thing you’ll eat all week.
Yep, I’m pretty pumped about eating this one all year long.
What’s your favourite sauce to pair with zoodles?
Have you tried these Creamy Pumpkin Zucchini Noodles?
Leave me a comment below with your FAVOURITE pasta or noodle dish of all time so I transform it into a healthier zoodle version!
Creamy Pumpkin Zucchini Noodles
Ingredients
Zoodles:
- 4 medium zucchini spiralized
- 1/2 tsp kosher salt
Sauce:
- 2 tbsp olive oil
- 1 onion thinly sliced
- 2 cloves garlic minced
- 1 tbsp sage minced
- 1 cup pumpkin puree
- 1 cup ricotta cheese
- 1 1/4 cup 1-2% milk
- 1 1/2 tbsp maple syrup
- 1/4 tsp cinnamon
- Salt and pepper to taste
- 1 cup parmesan cheese plus more for garnish
- 1/4 cup spiced pumpkin seeds
Instructions
- Line a baking sheet with a few layers of paper towel. Lay the zucchini noodles down and sprinkle with salt. Top with another few layers of paper towel, a cutting board and some heavy items like books or pots. Let sit for 10 minutes.
- After 10 minutes, transfer the noodles to a colander and rinse thoroughly with cold water to remove the salt.
- Refresh the paper towels on the baking sheet with a few new layers. Gently squeeze and shake the zoodles and lay them down on the paper towel. Top with a few more layers of paper towel, the cutting board and the heavy items. Let dry for 10 minutes.
- Meanwhile, heat the oil in a large skillet over medium low heat and add the onion. Cook for about 50-60 minutes until deeply caramelized and golden brown. Add in the garlic and sage and cook for another 3 minutes.
- Add in the pumpkin, ricotta, milk, parmesan, maple, cinnamon and salt and pepper, to taste. Cook over medium heat until warmed through and bubbling and the graininess of the ricotta disappears, Add in the zoodles and toss until everything is well coated and the zucchini are cooked through, about 3-5 minutes.
- Divide between plates and top with additional parmesan and pumpkin seeds.
Nutrition
Updated on October 23rd, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Delilah says
Hi Abbey. I wanted to comment on your review of “The Magic Pill” video clip. I have read that eating a low carb/keto diet can reduce your chances of cancer recurring. The reason I read was that carbs turn to sugar in your body and cancer thrives on sugar. As a breast cancer survivor I’ve been living the keto lifestyle for that reason, and as a side benefit I’ve lost 25 pounds. I’m happy to maintain this lifestyle for the rest of my life, along with intermittent fasting.
Abbey Sharp says
Hi Delilah, there is some evidence that a keto diet may be associated with a reduction in cancer risk, but the evidence is still fairly new and limited. I cover this in a blog post. I hope you check it out: https://www.abbeyskitchen.com/a-dietitians-thoughts-on-what-netflixs-the-magic-pill-gets-at-least-kinda-right-about-the-keto-diet/
Kerry says
Do you think this would be okay without the maple syrup? Also, do you have the macros for this recipe?
Abbey Sharp says
Yeah I think that would be fine. Sorry, I don’t do nutrition calculations of my recipes.
Emily @Sinful Nutrition says
Pumpkin overload! Although I can never get enough of it. 🙂 Love this savory version!
Abbey Sharp says
Haha I hear ya! Thanks Emily
jill conyers says
I see this recipe in a future weekly menu. Looks delicious Abbey.
Abbey Sharp says
Woo, so glad. Thanks Jill
Summer @ summer-price.com says
Yummy, yummy! That sounds and looks delicious. I am very excited to try this.
Abbey Sharp says
Amazing! Enjoy Summer 🙂
Rachel Frutkin says
Mmm… That sauce sounds amazing, Abbey!
Abbey Sharp says
Thanks Rachel!
Nicole @ Fitful Focus says
ooooo I definitely have to try a dairy-free version of this. YUM!
Abbey Sharp says
YES! Enjoy lovely
Jessica Kuepfer says
WHHHHAAAAT!?! This sounds unreal. I cannot wait to make this.
Abbey Sharp says
Yes! Thanks Jessica! Enjoy 🙂