Zucchini zoodles with sausage and kale

Gluten-free and low-carb, these healthy and delicious Zucchini Zoodles with Sausage and Kale are a new twist on a typical pasta recipe.

A forkful of zucchini zoodles with sausage and kale.

One of my all-time favorite high-protein, low-carb dinner recipes is zucchini zoodles with sausage and kale. Easy to make, kid-friendly and full of flavor it’s always a family favorite. My kids love watching me spiralize veggies. So if you want your kids to like zucchini noodles, I highly recommend keeping them in the kitchen to help you cook dinner. I don’t think it’s ever too early to get your kids involved in meal prep!

Ingredients

  • Zucchini: Look for larger zucchini, which are easier to spiralize and create longer “noodles” for the dish.
  • Olive oil: Extra virgin olive oil is recommended for this dish, but regular olive oil works well too.
  • Garlic: Aromatic garlic should not be missing in this dish. It adds a slight heat that softens and sweetens as it cooks.
  • Italian sausage: Italian sausage smells of garlic, fennel, and other spices that add tons of flavor to the zucchini noodles and kale. We love using a combination of sweet and spicy, but either way works. Turkey sausage is also a great option.
  • Kale: Hearty kale is a nutritional powerhouse in this dish. Perfect for soaking up all the sausage cooking juices and excess water from the zucchini noodles.
  • Parmesan cheese: Quality Parmigianno Reggiano is a great option for this recipe as it’s nutty, tart, and perfectly salty.
  • Optional side dishes: Before serving, I like to sprinkle it with chili flakes and fresh herbs like basil or Italian parsley.

How to make zucchini zoodles with sausage and kale

Vegetable spiral attachment on the blender

To start, first turn your zucchini into noodles using your favorite vegetable spiralizer. Pro tip: If you and your family aren’t 100% sure about zucchini pasta, start by substituting half the pasta. Chances are your family won’t notice the zucchini noodles mixed with the traditional spaghetti.

Fry garlic

Then heat olive oil in a deep skillet over medium-high heat. Grate the garlic and sauté for 30 seconds—or until fragrant.

Cook sausage in pan

Remove the sweet Italian sausage from the casing and cook it in the pan until brown. Use a wooden spoon to break up the meat into bite-sized pieces.

Prepare kale

Then prepare the kale. To do this, soak your greens in a large bowl of cold water, then lift them out of the water so the dirty water can fall back into the bowl. Cut off the stems (which are packed with nutrients), fold over the leaves and slice them with a knife. Turn the slices and chop them the other way, creating small pieces.

Add kale

Once the sausage is fully cooked, add the kale to the pan and sauté until wilted and light green, about 4 to 5 minutes, stirring frequently.

Put zucchini in the pot

Then add the remaining olive oil and the zucchini noodles to the pan. Fry the mixture for about 2-3 minutes until the zucchini is cooked. NOTE: You don’t want to cook or par-cook the zucchini beforehand. That’s the secret to firm, tender zucchini noodles that aren’t too mushy.

Top view of zucchini zoodles

Then add the Parmesan cheese and check for flavor. Garnish with some fresh basil or chili flakes for an extra kick and enjoy your zucchini zoodles with sausage and kale!

Simple Substitutions

  • Swap the protein: You could also make this dish with ground beef, chicken, or turkey instead of sausage, although I think that will affect the flavor significantly. Or experiment with sweet sausage vs. hot sausage!
  • Swap the greens. If kale isn’t your favorite, or you happen to have something else on hand, you can use spinach, chard, or other leafy greens!

Frequently asked Questions:

How do you cook zoodles so they don’t get soggy?

There is no need to cook or pre-cook the zucchini noodles! The key to tender, not too mushy zucchini pasta is to cook it right in the pan with sausage, garlic, oil, and other seasonings.

Can you spiralize zucchini in advance?

Yes, you can spiralize the zucchini up to 3 days before you plan to use it, then remove it from the fridge, pat dry, and then cook!

What are Zoodles made of?

The term zoodle is a combination of “zucchini” and “noodle”. So they’re made from zucchini, but you can use young yellow squash in most recipes!

More sausage recipes

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Liz with zucchini zoodles

A quick and fun meal for the whole family. You will love my zucchini zoodles with sausage and kale.

Your fork is waiting.

Top view of zucchini zoodles

Zucchini zoodles with sausage and kale

This gluten-free and low-carb pasta recipe is made with zucchini zoodles (noodles), sweet Italian sausage, and hearty kale. A healthy and tasty meal.

PREPARATION: 10 protocol

COOK: 18 protocol

IN TOTAL: 28 protocol

Servings: 4

  • 3 Middle zucchini (spiral)
  • 2 tablespoon Extra virgin olive oil (divided)
  • 2 cloves Garlic (chopped)
  • 4 connections sweet Italian sausage (veins removed, pork or turkey both work)
  • 4 cups Kale (chopped)
  • ½ Cup parmesan cheese
  • salt and pepper (taste good)
  • Chili flakes and chopped basil (optional set)
  • Turn your zucchini into pasta with your favorite vegetable spiralizer. put aside.
  • Heat 1 tablespoon olive oil in a deep skillet over medium-high heat. Add garlic and sauté for 30 seconds until fragrant. Remove the sausage from the casing and, using a wooden spoon, heat it in the pan to break up the meat into bite-sized pieces. Cook until golden brown, about 7-9 minutes.

  • Add the kale to the skillet and sauté, stirring frequently, until it begins to wilt and turn light green, about 4 to 5 minutes. Add the remaining 1 tablespoon olive oil and the zucchini noodles to the pan and sauté until the zucchini is just cooked, about 2-3 minutes.

  • Just before removing from the heat, stir in the parmesan cheese and stir until melted. Check to see if it’s seasoned, then add salt or pepper to taste. Garnish with chili flakes and basil if desired.


Portion: 1.5cupsCalories: 316kcalCarbohydrates: 11.6GProtein: 24.4GFat: 20.3GSaturated Fatty Acids: 5.3GMonounsaturated fatty acids: 15GCholesterol: 68mgSodium: 863mgFiber: 2.6GSugar: 2G




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