Low-Carb Pasta: Zucchini Noodles with White Beans

Light, fresh, and vibrant—this recipe reimagines zucchini noodles as the foundation for a surprising and flavorful dish: white beans and herbs over zucchini noodles. Instead of heavy sauce or traditional pasta, the creamy white-bean base brings texture and richness while the zucchini adds crispness and freshness. Herbs—such as parsley, basil and maybe a touch of dill—lift the dish and keep it bright and herbaceous. The final result is both satisfying and light.

Because the recipe features zucchini, white beans, olive oil, garlic, herbs and lemon—with no wheat pasta or hidden gluten-laden thickeners—it’s inherently gluten-free (assuming all packaged beans and ingredients are certified). It’s also naturally vegetarian (and easily vegan, if you tweak the olive oil/optional garnish) and ideal for when you want something green-forward and clean but with substance.

This dish works beautifully as a weeknight dinner when you want to keep things under 30 minutes; it also shines as a lunch for two, or a take-to-work option when you spiralize ahead. The bean base gives protein and creaminess without heaviness, while the zucchini noodles keep the plate crisp and fresh—not bogged down by starch.

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White Bean and Herb Zucchini Noodles

Recipe Details

Yield: 1 serving
Total Time: 15 minutes

White Bean and Zucchini Noodle Ingredients

• 1 to 2 zucchini, ends cut off
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1/3 cup cooked cannellini beans, rinsed and drained
• 1/4 teaspoon ground allspice
• Himalayan salt and freshly ground pepper
• 1/4 cup parsley, shredded
• 1/4 cup mint leaves, shredded
• 1 green onion, thinly sliced
• Juice of 1 lemon

How to Make Zucchini Noodles with White Beans

1. Using spiralizer or vegetable peeler, create long, thin zucchini noodles. Set aside.
2. Heat olive oil in large skillet over medium heat and sauté zucchini noodles 1 to 2 minutes until slightly tender. Transfer to plate, leaving residual oil in skillet.
3. Sauté garlic in skillet, 30 seconds. Stir in white beans, allspice, and salt and pepper to taste, and warm through. Turn heat off and stir in herbs and lemon juice.
4. Top zucchini noodles with bean mixture.

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Zucchini Noodles with White Beans Nutrition Facts

*Estimated per serving (recipe yields 1 serving). Based strictly on Thrive Market’s ingredient amounts.

Serving Size	1 serving
Calories	≈ 230 kcal
Protein	≈ 9 g
Carbs	≈ 20 g
Sugar	≈ 3 g
Fiber	≈ 7 g
Fat	≈ 13 g

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Zucchini Noodles with White Beans Variations & Tips

• Nut or seed topping: Sprinkle toasted pine nuts, chopped almonds, or sunflower seeds just before serving for crunch and texture contrast.
• Herb switch-up: Try swapping parsley and basil for cilantro and mint for a different herbal profile.
• Spice hint: Add a pinch of red pepper flakes or smoked paprika to the bean purée for subtle smoke or heat.
• Vegan tweak: Ensure the bean purée uses vegetable broth and skip any cheese garnish to keep fully plant-based.
• Make-ahead noodle prep: Spiralize the zucchini ahead of time, toss with a bit of olive oil and salt, and store in the fridge for up to a day; then simply warm and assemble at dinner time.

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Best Zucchini Noodles with White Beans Pairings

• Grilled shrimp or chicken: Add a grilled protein on top to turn this into a more substantial entrée for dinner.
• Simple mixed greens salad with lemon vinaigrette: A light side to keep the meal crisp and fresh.
• Gluten-free garlic bread or flatbread: For scooping the bean mixture and enjoying the textures.
• Chilled white wine or sparkling water with cucumber & mint: A refreshing drink to complement the herbal flavors.
• Roasted cherry tomatoes on the side: Adds bright acidity and pairs well with the creamy bean base.

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When to Make Zucchini Noodles with White Beans

• Weeknight healthy dinners: Quick, light, and satisfying—perfect for when you don’t want heavy comfort food.
• Vegetarian or vegan friendly meals: A standout dish for plant-forward menus that still feel full in flavor and texture.
• Lunches for work or on the go: Make ahead, portion into containers, and re-warm or eat cold with crisp zucchini noodles.
• Guest dinners with dietary restrictions: Naturally gluten-free and easy to serve to mixed-diet crowds without compromise.
• Spring/summer al-fresco meals: Light and fresh enough to serve outdoors when the weather’s right and you want something green and bright.

Photo credit: Paul Delmont