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vegan zucchini noodles with arugula alfredo

Vegan Zucchini Noodles With Arugula Alfredo

  • Author: Jen
  • Total Time: 25 minutes
  • Yield: 2 servings 1x


Vegan zucchini noodles with an arugula alfredo sauce that is oil free. Enjoy raw, or slightly cooked for a warm dish. Vegan | Oil free | Gluten free


  • 2 medium-sized zucchinis (or store-bought pre-cut zoodles)
  • 1 package of baby bella mushrooms
  • half of a red onion, chopped
  • veg broth for sauteing
  • 1 avocado (optional for serving)
  • optional spices for the mushroom saute: a dash of each – garlic powder, onion powder, cayenne pepper, black pepper, and salt.

for arugula alfredo sauce:

  • 1/2 cup of cashews (77g)
  • 1/2 cup of water (102g)
  • 1/3 hemp seeds (52g)
  • 2 garlic cloves (11g)
  • 1/2 teaspoon of garlic and onion powder
  • 1 tablespoon apple cider vinegar (14g)
  • 1 loose cup of arugula (20g) (and a bit extra to serve the pasta on top of it as pictured).
  • pinch of salt to taste


  1. Begin by sauteing mushrooms and chopped red onions in a saucepan over medium heat. Drizzle a little bit of veg broth to replace oil. Add optional seasonings – my favorites are garlic powder, onion powder, cayenne pepper, black pepper, and salt. You only need a little dash of each so I didn’t include measurements. Continue to cook until mushrooms and onions are soft and tender. Set aside.
  2. Make the arugula Alfredo sauce. Combine all ingredients listed under ‘sauce’ in a blender until creamy and smooth. I use a vitamix and don’t need to soak my cashews – but if your blender is not very powerful it is recommended you soak the cashews for at least 30 minutes in hot water for ultimate creaminess.
  3. Prepare the zoodles. If you are using pre-cut store bought zoodles then you can skip to the next step. If you need to cut your zoodles using a spiralizer, go ahead and do that now. (I use this cheap spiralizer from amazon and it has lasted for years now and always works like a charm.) Place cut zucchini noodles in a mixing bowl and set aside.
  4. If you want to keep the zoodles ‘raw’, then continue reading for options, if you want to cook your zoodles then proceed to step 5: Option A:  If you want to keep the zoodles raw and crunchy, then that’s it, you are basically done. Add your arugula alfredo to the mixing bowl with the noodles (also add the mushroom saute if using), and gently combine and serve. Zoodles will be raw and crunchy. Option B: If you want to keep the zoodles raw, but want them to be soft and feel as if they are cooked, then before mixing in the arugula Alfredo, add a pinch of salt to the zoodle mixing bowl and let the zoodles sit for about 5 minutes to allow the excess water to drain from them. Zoodles will be super soft and wet. Drain and dry with a paper towel the excess water, add the alfredo sauce and mushroom mix, and gently combine and serve immediately.
  5. If you want to cook the zoodles: After cutting the zoodles using the spiralizer, add the zoodles to the saucepan with the mushroom/onion mix and cook over low/medium heat for about 5, and then add the arugula alfredo sauce to the saucepan and gently combine to mix everything in. The arugula alfredo sauce should be very thick, and that will help absorb some of that extra water the zoodles may release while cooking. Once zoodles are nice and soft, serve and enjoy! You can serve the pasta on a bed of arugula and some avocado sliced up on the side.


  • In summary – if you want to cook your zoodles I suggest you do NOT add salt to the zoodles because this will result in a super wet mess. The salt pulls water out from the zucchini. The sauce should have enough flavor.. but if you feel that the dish needs more salt, add it in the end once everything is served and you are ready to eat.
  • If you want to keep it raw – there are two ways – soft vs crunchy. If you want the zoodles to stay crunchy, do NOT add salt because the salt will make the zoodles ‘wilt’ and make them soft.
  • The mushroom/onion mix is totally optional and completely flexible. You can get creative and add red bell peppers, minced garlic, broccoli, and any other veggies you can think of.
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes

Keywords: zoodles, zucchini, zucchini pasta, arugula, arugula alfredo, alfredo sauce, healthy, oil free, vegan, plantbased

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