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Zucchini Alfredo


Healthy zucchini noodles in a rich béchamel sauce


  • 34 zucchini 
  • 2 T butter/ghee (for sauté)
  • 2 T butter/ghee (for roux)
  • 2 T flour (gluten free see notes)
  • 2 c milk (or favorite dairy free milk)
  • ¼ c Romano or Parmesan cheese (or 2 t nutritional yeast for dairy free)
  • salt and pepper to taste


  1. Spiralize zucchini: use spiralizer on widest setting (this gives perfect texture and prevents mushy center noodles).  If no spiralizer, use a potato peeler: cut off ends, use peeler down length of zucchini.  Once they are in strips, stack them and cut them down the middle.  (you can also buy spiralized zucchini in the produce department, but they are usually the thin “noodles”
  2. Lay spiralized zucchini on a towel or paper towel, sprinkle with salt, let sit ~10-20 minutes to remove moisture
  3. After moisture appears on noodles, blot spiralized zucchini with another towel to remove excess moisture.
  4. Heat sauté pan over medium heat, add butter/ghee, sauté zucchini using tongs until softened or desired texture (try it!  salt was already added, but add more to taste if needed!)
  5. Remove zucchini from pan place in a bowl, drain off any moisture from pan.
  6. Return pan to medium heat.  Add butter/ghee and flour, mix to make roux.  Once it forms a paste, whisk in milk
  7. Add salt and pepper as desired, bring to a simmer, stirring occasionally
  8. When sauce is thickened, add cheese or nutritional yeast
  9. Add salt and pepper to taste
  10. Add zucchini to sauce, gently mix using tongs to coat in sauce.
  11. Portion and serve!  Pairs well  with chicken!


Gluten Free:  for roux use
*2 T white rice flour 
*1 T butter/ghee + 1T cassava flour (cassava has more starch so less is needed, but it is grain-free)

Dairy Free:  use ghee or your favorite butter substitute or olive oil, your favorite non-dairy milk and 2 t nutritional yeast instead of the cheese (can add more nutritional yeast for a cheesier flavor)

Want a little richer alfredo?  Use 1½ c milk and ½ c heavy whipping cream or coconut cream instead of the 2 c milk

Is your child afraid of green?  Try it with zucchini first (there is not much green), but if they won’t eat it, you can substitute spiralized yellow squash or you can peel some/all of the green outside off with a potato peeler and then spiralize it.  Or substitute yellow squash!

  • Prep Time: :15
  • Cook Time: :20
  • Category: Savory
  • Method: Saute
  • Cuisine: Italian

Keywords: zucchini alfredo, healthy alfredo