There’s a special kind of satisfaction that comes from creating a meal that feels both indulgent and wonderfully light. That’s exactly the feeling I get every time I make these Garlic and Chilli Prawn Zucchini Noodles. For years, I reserved pasta for weekend treats, feeling it was a bit too heavy for a regular weeknight. Then I discovered the magic of turning a humble courgette into delicate strands of ‘veggie pasta’. This isn’t just about replacing carbs; it’s about creating a dish with its own unique, vibrant character.

This zucchini recipe is one I’ve tweaked and perfected over many dinners. Friends always ask me for this recipe after trying it at my place, surprised at how much flavour is packed into such a fresh-feeling dish. The zoodles, as they’re affectionately known, become tender-crisp carriers for a zesty, garlicky sauce, while plump prawns provide a lovely, succulent bite. The whisper of chilli heat cuts through the richness of the olive oil, and a final squeeze of lemon juice makes everything sing. It’s a bright, savoury dish that leaves you feeling energised, not lethargic.

It works beautifully for a quick mid-week dinner when you want something satisfying that comes together in about 30 minutes. It’s also elegant enough to serve when you have guests. Whether you’re a seasoned pro with zoodles or trying this healthy noodles alternative for the first time, this guide will walk you through creating a flawless dish every single time.

Recipe Overview

This dish is a masterclass in simplicity and flavour. We gently sauté garlic and chilli in good-quality olive oil to create an aromatic base, then flash-cook the prawns until just pink. The zucchini noodles are tossed in at the very end for a minute or two, ensuring they stay crisp and don’t release too much water. I’ve found that a shorter cooking time at a higher heat is the key to perfect zoodle texture. The final result is a light yet deeply savoury meal, with the fresh taste of courgette shining through.

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Servings: 2 people
• Difficulty: Easy

Why You’ll Love This Zucchini Noodles Recipe

• Genuine Flavour: The combination of fiery red chilli, pungent garlic, and sharp lemon juice creates a classic aglio e olio-style sauce that perfectly coats each strand of courgette. The prawns add a delicate sweetness that balances the heat.
• Ready in Under 30 Minutes: From spiralizing the courgettes to plating up, this entire meal is on the table in about 25 minutes, making it ideal for busy evenings.
• A Flexible Recipe: Don’t have prawns? This works wonderfully with sliced chicken breast, chickpeas for a veggie option, or even scallops. You can adjust the chilli and garlic to your personal taste.
• Great for a Light Dinner: It’s substantial enough to be a main course but won’t weigh you down. This is my go-to when I crave a satisfying meal without the heaviness of traditional pasta.
• Family Tested: My husband, who was initially very sceptical about ‘veggie pasta’, now asks for this specifically. He loves how the fresh flavours come together, and it always gets compliments.

Zucchini Noodles

⏱️ 25 min prep  •  🍳 10 min cook  •  👥 2 servings

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Ingredients You’ll Need

For this zucchini recipe, using fresh, high-quality ingredients makes all the difference. The flavour profile is simple, so each component needs to shine. When it comes to olive oil, I always reach for a good extra virgin olive oil, as its peppery notes really come through in the finished sauce.

• 3 medium courgettes (about 600g total)
• 1 tbsp coarse sea salt (for drawing out water)
• 2 tbsp extra virgin olive oil
• 200g raw king prawns, peeled and deveined
• 4 large garlic cloves, thinly sliced
• 1 red chilli, finely chopped (deseeded for less heat, if you prefer)
• 50g cherry tomatoes, halved
• Zest and juice of 1/2 lemon
• A small handful of fresh flat-leaf parsley, roughly chopped
• Freshly ground black pepper
• Pinch of red pepper flakes (optional, for extra heat)
• 20g Parmesan cheese, finely grated (optional, for serving)

Ashley’s Tip: Don’t be shy with the garlic! Because it’s sliced thinly and gently fried, it becomes sweet and nutty rather than harsh. If your cloves are small, feel free to use five or even six.

How to Make Zucchini Noodles

The process for making these zoodles is straightforward. The most important part is preparing the courgette noodles correctly to prevent a watery sauce. We’ll salt them first to draw out excess moisture—a small step that makes a huge difference to the final texture.

1. Prepare the Zoodles: Using a spiralizer, turn the courgettes into noodles. If you don’t have one, you can use a julienne peeler or a standard vegetable peeler to create long, thin ribbons. Place the zoodles in a colander set over a bowl or in the sink.
2. Salt the Zoodles: Sprinkle the 1 tablespoon of coarse sea salt over the courgette noodles and toss gently with your hands to distribute it evenly. Let them sit for 10-15 minutes. You will see water begin to pool underneath the colander. This step is vital for a non-watery dish.
3. Dry the Zoodles: After salting, rinse the zoodles lightly under cold water to remove the excess salt. Then, gently squeeze a handful at a time to remove as much water as possible. Lay them out on a clean tea towel or paper towels and pat them thoroughly dry. Set aside.
4. Start the Sauce: Heat the olive oil in a large frying pan or skillet over a medium heat. Add the sliced garlic and chopped chilli. Cook for 1-2 minutes, stirring constantly, until the garlic is fragrant and just beginning to turn a pale golden colour. Be careful not to let it burn, or it will become bitter.
5. Cook the Prawns: Add the prepared prawns to the pan in a single layer. Season with a little black pepper. Cook for 1-2 minutes on each side, until they are pink and opaque. Add the halved cherry tomatoes and cook for another minute until they just start to soften.
6. Combine Everything: Add the dried zucchini noodles to the pan with the prawns. What works best for me is using tongs to toss everything together gently but quickly. Cook for only 1-2 minutes. You want the zoodles to be warmed through and slightly tender, but still have a pleasant bite (al dente). Overcooking will make them release more water and become mushy.
7. Finish and Serve: Turn off the heat. Add the lemon zest, lemon juice, and chopped parsley. Toss everything together one last time. Serve immediately, garnished with a pinch of red pepper flakes and a sprinkle of grated Parmesan, if using.

Tips From My Kitchen

• Pan Temperature is Key: Make sure your pan is properly hot before you add the zucchini noodles. A medium-high heat will help cook them quickly, heating them through without drawing out excess moisture. A cooler pan will essentially steam them, leading to a watery result.
• The Secret Step: Salting: I used to struggle with this dish until I discovered this technique. Salting the raw zoodles is the single most effective way to prevent a soggy mess. For a deep dive into why this works, you can read about the process of osmosis in vegetables. Don’t skip this!
• Make-Ahead: You can spiralize, salt, and dry the courgettes a few hours in advance. Store them in the fridge in an airtight container with a piece of kitchen roll to absorb any extra moisture. The sauce components (garlic, chilli) can also be chopped ahead of time.
• Storage: Zucchini noodles are best enjoyed immediately. If you do have leftovers, store them in an airtight container in the fridge for up to 24 hours. Be aware that the texture will soften upon reheating. Reheat gently in a pan rather than the microwave.

Equipment You’ll Need

• Spiralizer or Julienne Peeler
• Colander
• Large, non-stick frying pan or skillet
• Tongs
• Clean tea towel or paper towels

Common Mistakes to Avoid

• Overcooking the Zoodles: This is the most common pitfall. Courgette noodles need just 1-2 minutes in a hot pan. Any longer, and they will lose their texture and release a lot of water, diluting your beautiful sauce. Cook them until they are just heated through.
• Skipping the Salting Step: As mentioned, this is crucial. Failing to draw out the water from the courgettes beforehand will almost guarantee a watery sauce, no matter how carefully you cook them.
• Crowding the Pan: Use a large enough pan to give the ingredients space. If you overcrowd the pan, the zoodles will steam instead of sautéing, which again, leads to a softer, more watery result. If you’re doubling the recipe, it might be best to cook the zoodles in two batches.

Delicious Variations to Try

This zucchini recipe is a fantastic canvas for customisation. Once you’ve mastered the basic technique, feel free to experiment with different additions and flavours to make it your own.

• Creamy Avocado Version: For a richer dish, blend half an avocado with a splash of the lemon juice, a little water, and a pinch of salt to create a creamy sauce. Stir this through at the very end with the heat off.
• Vegan/Vegetarian Option: Swap the prawns for a can of drained chickpeas or some pan-fried mushrooms and diced peppers. To replace the Parmesan, a sprinkle of nutritional yeast at the end adds a lovely cheesy, nutty flavour.
• Different Proteins: This sauce works beautifully with other proteins. Try it with flaked cooked salmon, shredded rotisserie chicken, or even some sliced chorizo fried at the beginning to release its spicy oils.
• Add a Mediterranean Twist: Toss in some crumbled feta cheese, black olives, and a handful of rocket right at the end for a Greek-inspired take. It would pair beautifully with a dollop of my Authentic Tzatziki Sauce Recipe.

What to Serve With Zucchini Noodles

While this dish is a complete meal on its own, a few simple additions can round it out, especially if you’re serving it for a more substantial dinner.

• Crusty Bread: A slice of warm, crusty sourdough or ciabatta is ideal for mopping up every last bit of that delicious garlic and chilli oil from the bottom of the bowl.
• A Simple Green Salad: A side salad of mixed leaves with a light vinaigrette complements the freshness of the zoodles without overpowering them.

– A Light Starter: If you’re making this part of a larger meal, a simple starter like my Lentil Soup Recipe Hearty Comfort works wonderfully.

• Wine Pairing: A crisp, dry white wine like a Sauvignon Blanc or a Pinot Grigio cuts through the richness of the oil and complements the prawns and lemon perfectly.

Frequently Asked Questions

Zucchini Noodles with Garlic Prawns

A light, healthy, and flavorful dish featuring spiralized zucchini tossed with garlic, chilli, and succulent king prawns. A perfect low-carb meal for a quick and easy weeknight dinner.

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Prep Time 25 minutes mins

Cook Time 10 minutes mins

Total Time 35 minutes mins

Servings: 2 servings

Course: Main Course

Cuisine: Mediterranean

Calories: 345

Ingredients Method Notes

Ingredients

  

• 3 medium courgettes about 600g total
• 1 tbsp coarse sea salt for drawing out water
• 2 tbsp extra virgin olive oil
• 200 g raw king prawns peeled and deveined
• 4 large garlic cloves thinly sliced
• 1 red chilli finely chopped (deseeded for less heat, if you prefer)
• 50 g cherry tomatoes halved
• Zest and juice of 1/2 lemon
• A small handful of fresh flat-leaf parsley roughly chopped
• Freshly ground black pepper
• Pinch of red pepper flakes optional, for extra heat
• 20 g Parmesan cheese finely grated (optional, for serving)

Method

 

1. Prepare the Zoodles: Using a spiralizer, turn the courgettes into noodles. If you don't have one, you can use a julienne peeler or a standard vegetable peeler to create long, thin ribbons. Place the zoodles in a colander set over a bowl or in the sink.
2. Salt the Zoodles: Sprinkle the 1 tablespoon of coarse sea salt over the courgette noodles and toss gently with your hands to distribute it evenly. Let them sit for 10-15 minutes. You will see water begin to pool underneath the colander. This step is vital for a non-watery dish.
3. Dry the Zoodles: After salting, rinse the zoodles lightly under cold water to remove the excess salt. Then, gently squeeze a handful at a time to remove as much water as possible. Lay them out on a clean tea towel or paper towels and pat them thoroughly dry. Set aside.
4. Start the Sauce: Heat the olive oil in a large frying pan or skillet over a medium heat. Add the sliced garlic and chopped chilli. Cook for 1-2 minutes, stirring constantly, until the garlic is fragrant and just beginning to turn a pale golden colour. Be careful not to let it burn, or it will become bitter.
5. Cook the Prawns: Add the prepared prawns to the pan in a single layer. Season with a little black pepper. Cook for 1-2 minutes on each side, until they are pink and opaque. Add the halved cherry tomatoes and cook for another minute until they just start to soften.
6. Combine Everything: Add the dried zucchini noodles to the pan with the prawns. What works best for me is using tongs to toss everything together gently but quickly. Cook for only 1-2 minutes. You want the zoodles to be warmed through and slightly tender, but still have a pleasant bite (al dente). Overcooking will make them release more water and become mushy.
7. Finish and Serve: Turn off the heat. Add the lemon zest, lemon juice, and chopped parsley. Toss everything together one last time. Serve immediately, garnished with a pinch of red pepper flakes and a sprinkle of grated Parmesan, if using.

Notes

The key to non-watery zucchini noodles is to salt them to draw out moisture, rinse, and pat thoroughly dry before cooking. Do not overcook the zoodles to maintain a pleasant 'al dente' texture.

I really hope you give this zucchini noodles recipe a go. It has become a true staple in my kitchen for its fantastic flavour and how brilliant it makes me feel. It’s a wonderful way to enjoy more vegetables and create a meal that is both light and deeply satisfying. If you try it, please let me know how it turned out in the comments below. I love hearing about your kitchen adventures! Happy cooking,
Ashley