Keto Zucchini Noodles with Pesto alla Genovese
Keto zucchini noodles with pesto alla Genovese bring one of Italy's most beloved pasta dishes to the keto plate. Spiralized zucchini stand in for spaghetti while the basil pesto stays completely original, and the result delivers just 4 g of net carbs alongside a generous 38 g of healthy olive oil fat. Ready in 15 minutes.
Key facts at a glance
- Prep time: approx. 15 minutes, one of the fastest keto recipes for pasta lovers.
- Approx. 4 g net carbs and 38 g fat per serving.
- Ingredients: zucchini, fresh basil, pine nuts, Parmesan, garlic, olive oil.
- Works as a vegetarian keto summer dinner, ideal for warm days.
Ingredients
One serving as a light keto dinner; add chicken or shrimp for a complete protein profile.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| zucchini | approx. 1 medium | |||
| approx. 1 medium | ||||
| fresh basil | - | |||
| pine nuts | - | |||
| Parmesan | grated | |||
| grated | ||||
| garlic clove | - | |||
| olive oil | approx. 30 g; 3 tbsp | |||
| approx. 30 g; 3 tbsp | ||||
| lemon juice | a splash | |||
| a splash | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Spiralize the zucchini and salt them. Blend basil, pine nuts, Parmesan, garlic and olive oil into pesto. Toss the drained zucchini noodles with the pesto cold and serve immediately.
Why zucchini pesto fits keto perfectly
A classic plate of pesto spaghetti contains around 65 g of net carbs per serving, almost all of it from the pasta. The pesto sauce itself is naturally keto friendly: olive oil delivers 0 g carbs and 100 g fat per 100 ml, pine nuts provide only about 0.9 g net carbs and 10 g fat per 15 g, and basil contributes negligible carbs in the amounts used. Zucchini has only about 2.1 g net carbs per 100 g, which keeps the whole serving at 4 g net carbs. At the same time, olive oil and pine nuts deliver an excellent fat profile for keto.
Source: Harvard Nutrition Source, Olive Oil , FDDB, Nutrition data for raw zucchini
Pine nuts: the ideal keto ingredient for pesto
Pine nuts are about 68 percent fat, mostly mono- and polyunsaturated, and in a typical pesto portion of 15 g they contribute only 0.9 g net carbs. They also bring 4 g of protein and a good dose of magnesium. If you want to economize on pine nuts, macadamia nuts work well: even lower in carbs with a similar fat profile.
Zucchini raw or briefly cooked: which works better?
For pesto pasta I recommend raw or only lightly tossed zucchini noodles. Raw, they stay crisp and keep the heat from stripping the pesto of its fresh basil aroma. If you prefer them warm, toss them in a nonstick pan without fat for 1 to 2 minutes, no longer, or the noodles will go soft and the pesto will turn bitter.
How do I serve and vary zucchini pesto?
Serve immediately after tossing. Pesto oxidizes and loses its vivid green color when it sits on the zucchini for too long. From experience: salt the zucchini before serving, let them drain for 5 minutes and dry them well, otherwise the pesto turns watery. Garnish with extra Parmesan and pine nuts.
Meal prep and storing pesto
The pesto keeps for up to 5 days in the fridge if you cover it with a thin layer of olive oil, which prevents oxidation. Only spiralize the zucchini just before serving, since pre-spiralized zucchini release too much water. Portions of pesto also freeze well in an ice cube tray.
Variation with chicken or shrimp
At about 12 g of protein, the base dish has less protein than a full keto dinner usually calls for. To round it out: 150 g of pan-fried chicken breast (+35 g protein, +0 g carbs) or 150 g of shrimp (+22 g protein) both work beautifully. Slice the chicken and add it to the zucchini noodles before stirring in the pesto.
Which tips help with zucchini pesto pasta?
- Spiralize the zucchini, sprinkle with ½ tsp salt and let them sit for 5 to 10 minutes, then press out the released water with paper towels.
- Toast the pine nuts in a dry pan for 2 minutes before blending, this deepens their nutty aroma significantly.
- Stir the pesto into the zucchini only with a fork or spoon, never in a hot pan, heat makes basil bitter and dark.
- A small splash of lemon juice in the pesto keeps the green color bright longer and rounds out the flavor.
- Grate the Parmesan fresh from a wedge, not pre-grated, freshly grated Parmesan binds the pesto better.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 116 kcal | approx. 420 kcal | Light to moderate meal; nearly all calories come from healthy fat. |
| Light to moderate meal; nearly all calories come from healthy fat. | |||
| Fat | approx. 10.6 g | approx. 38 g | High MUFA share from olive oil and pine nuts; excellent for keto. |
| High MUFA share from olive oil and pine nuts; excellent for keto. | |||
| Net carbs | approx. 1.1 g | approx. 4 g | Very low; comes from zucchini and basil. |
| Very low; comes from zucchini and basil. | |||
| Sugar | approx. 0.6 g | approx. 2.0 g | Minimal natural sugar from zucchini; no added sugar. |
| Minimal natural sugar from zucchini; no added sugar. | |||
| Protein | approx. 3.3 g | approx. 12 g | Moderate, from Parmesan and pine nuts. Add chicken for more protein. |
| Moderate, from Parmesan and pine nuts. Add chicken for more protein. | |||
| Salt | approx. 0.17 g | approx. 0.6 g | Low; Parmesan adds its own salt, so season carefully. |
| Low; Parmesan adds its own salt, so season carefully. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I use jarred pesto instead of fresh pesto?
Jarred pesto works, but it often contains added sugar and starch as a thickener, so check the ingredient list. A pesto without sugar and without added starch is keto friendly. That said, fresh basil pesto has noticeably more aroma.
Is zucchini pesto pasta suitable for keto beginners?
Yes, it is one of the most beginner-friendly keto recipes: no special techniques, just spiralize and toss. At 4 g of net carbs it slots easily into the daily carb budget of a ketogenic diet.
Can I use other nuts instead of pine nuts?
Yes. Walnuts, macadamia nuts or almonds all work as pine nut substitutes in pesto. Walnuts add more omega-3 fatty acids, macadamias have the lowest carb profile. The flavor shifts slightly depending on the nut you choose.
How many zucchini do I need for one serving?
For one serving as a main dish, count on about 200 to 250 g of zucchini, roughly 1 medium zucchini. After spiralizing and draining, that yields a satisfying portion of noodles.
Does this dish also work as a side?
Yes, zucchini pesto noodles work beautifully as a side for grilled meats. A half portion (100 g zucchini, 1 tbsp pesto) delivers just 2 g net carbs and 15 to 18 g fat as a light accompaniment.