Mediterranean Zoodles

Mediterranean Zoodles

Mediterranean Chicken with Zoodles


This saucy tomato Mediterranean Zoodles recipe has been on high rotation ever since I borrowed my mum’s spiralizer (about a year ago!)… and let’s be honest here, this dish is so delicious the spiralizer is probably never going to be returned!

Even though it’s a warm dish, the Mediterranean flavours make this recipe multi-seasonal so we’ve enjoyed it in Summer through to Winter. To keep things interesting I change the herbs and spices depending on whether I want more of a Moroccan, Italian or Spanish influence, but the base of zucchini, tomatoes and your favourite protien essentially stays the same.

The recipe below is the Moroccan version, and you should be able to find the spices ras el hanout and sumac in most supermarkets. If you want to make the Spanish version simply leave out the ras el hanout and add more paprika and sumac, and for the Italian version leave out the ras el hanout, sumac and paprika and replace them with Italian herbs such as basil, oregano, parsley, thyme and rosemary.

Even though this is quite a simple dish made entirely in one pan (which means less washing up!), it’s packed with big flavours, colours and lots of plant phytonutrients.

If you don’t own a spiralizer you can still make this recipe by using a vegetable peeler to make zucchini ribbons, or simple zucchini strips with a knife. If you think a spiralizer might be something you’d get a lot of use out of, you can pick up a really simple one for about NZ$9.

Any leftovers are great for lunch the next day, and this recipe also freezes well if you want to stock up your freezer. Enjoy x


Do you have a favourite zoodle recipe?

Tell me in the comments below, I’d love to hear from you!


Mediterranean Chicken with Zoodles

Mediterranean Zoodles

Note: see the notes above for tips to change this to a Spanish or Italian version.
Serves: 2 hungry or 4 standard
Prep time: 15 minutes Cooking time: 30 minutes

4 zucchini
2 Tbsp olive oil
1 red onion
2 cloves garlic
Your choice of protein: e.g. tofu, tempeh, caniellini beans, 2 free range chicken breasts
1 x 400g can cherry tomatoes in juice
1 x 400g can finely chopped tomatoes
70g concentrated tomato paste
2 tsp paprika
1 tsp ras el hanout
1 tsp sumac
1/4 tsp chilli powder (optional)
1 cup black olives, pitted
pink himalayan salt & pepper

Fresh coriander to serve

First prepare the zucchini by washing well and cutting off the ends. Then either spiralize them, use a peeler to create ribbons lengthways or cut into rounds and set aside. Peel and cut the onion into fine 1 cm pieces, peel the garlic and put it through a garlic press and set both aside. Prepare the protein by cutting into small strips approximately 5cm x 2cm if needed (obviously not for beans!).

Heat the olive in a good heavy based fry pan over medium heat. When hot add the onion and garlic. Cook for 5 minutes or until the onion starts to soften. Add the protein and season with salt and pepper. Continue to cook until protein is almost cooked through. Add the tomato paste and stir to combine. Add the cherry tomatoes and finely chopped tomatoes, paprika, raw el hanout, sumac and chilli powder. Stir to combine. Lastly add the black olives and zucchini and stir well. Leave to cook for 5-10 minutes, stirring occasionally. If it is simmering too hard, turn the heat down at this point. Taste for seasoning and add more salt and pepper if necessary.

Serve piled on a plate (or in a bowl), topped with fresh coriander leaves. Leftovers will keep for 2 days in the fridge, heat well before serving again. This Mediterranean Zoodles recipe also freezes well.


Mediterranean Chicken with Zoodles