Why You’ll Love This Mediterranean Zoodle Bowl

• It’s incredibly fresh and light. The base of zucchini noodles keeps things feeling vibrant and energizing, unlike a heavy pasta dish. You’ll finish the bowl feeling satisfied but not stuffed, which is a pretty perfect feeling for lunch or a light dinner.
• The flavors are a total party in your mouth. We’ve got salty feta, sweet sun-dried tomatoes, tangy lemon, and fresh herbs all playing together. Each bite is a little different, and honestly, it’s just so much more exciting than a basic salad.
• It’s a weeknight hero. From start to finish, you’re looking at about 20 minutes. There’s no real cooking involved—just a bit of chopping and tossing. It’s the ultimate solution for a busy day when you still want to eat something fantastic.
• It’s endlessly customizable. Not a fan of olives? Swap in artichoke hearts. Want more protein? Grilled chicken or chickpeas slide right in. This recipe is a fantastic template that welcomes your personal touch.

Ingredients & Tools

• 2 medium zucchinis, spiralized
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup sun-dried tomatoes (in oil, drained), thinly sliced
• 1/4 cup red onion, very thinly sliced
• 1/2 cup crumbled feta cheese
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp dried oregano
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• To taste: sea salt and freshly ground black pepper

Tools: A spiralizer (or julienne peeler), a large mixing bowl, a small bowl for the dressing.

The quality of your ingredients really shines here, so this is the time to use that good olive oil and the freshest herbs you can find. A little goes a long way in making this bowl taste truly exceptional.

Serves: 2 | Prep Time: 20 minutes | Cook Time: 0 minutes | Total Time: 20 minutes

Before You Start: Tips & Ingredient Notes

• Zucchini Water Content. Zucchinis are mostly water. If you salt the spiralized noodles and let them sit for 10 minutes, then pat them thoroughly dry with paper towels, you’ll avoid a watery bowl. It’s a simple step that makes a huge difference in texture.
• The Feta Factor. If you can, buy a block of feta and crumble it yourself. Pre-crumbled feta often has anti-caking agents that can make it a bit drier. The block feta is creamier and far more delicious.
• Don’t Skip the Fresh Herbs. I know it’s tempting to just use dried, but the fresh parsley and mint are non-negotiable for that bright, garden-fresh flavor. They lift the entire dish and make it taste alive.
• Taste Your Olives. Olives can vary in saltiness. Give one a taste before you add them to the bowl so you can adjust the overall salt seasoning accordingly. You don’t want to over-salt your dressing before you’ve even added the olives!

How to Make Mediterranean Zoodle Bowl

Serving Suggestions

Complementary Dishes

• Grilled Lemon-Herb Chicken Skewers — The char from the grill and the lemony marinade are a perfect protein-packed partner for the fresh zoodles.
• Garlicky White Bean Toast — A slice of crusty bread topped with creamy, mashed cannellini beans and garlic makes for a wonderfully satisfying and rustic side.
• Simple Couscous with Pine Nuts — A small scoop of fluffy couscous adds a gentle, nutty base that soaks up any extra dressing beautifully.

Drinks

• A Crisp Greek Assyrtiko White Wine — Its citrus and mineral notes mirror the lemony dressing and briny olives flawlessly.
• Sparkling Water with Lemon and Mint — A non-alcoholic option that continues the fresh, citrusy theme of the meal and is incredibly refreshing.
• Iced Herbal Tea (like Mint or Lemon Verbena) — Light, caffeine-free, and herbaceous, it complements the bowl without overpowering it.

Something Sweet

• Honey-Drizzled Greek Yogurt with Figs — The creamy, tangy yogurt and sweet fruit provide a simple, elegant, and light ending.
• Orange and Almond Cake — A gluten-free option that’s moist and fragrant, with flavors that feel right at home in a Mediterranean meal.
• Baklava — For a truly decadent finish, a small piece of flaky, nutty, honey-soaked baklava is a classic choice.

Top Mistakes to Avoid

• Mistake: Skipping the step of salting and drying the zoodles. This is the number one reason for a watery, sad bowl. That excess moisture will dilute your dressing and make everything soggy. Taking five extra minutes to do this is absolutely worth it.
• Mistake: Dressing the bowl too far in advance. Unlike a kale salad, this bowl is best eaten fresh. If it sits for more than 30-45 minutes, the salt will continue to draw water out of the zucchini, and the textures will soften too much. Assemble it just before serving.
• Mistake: Using bottled lemon juice. Honestly, the fresh lemon juice is a key flavor here. Bottled juice has a flat, sometimes bitter taste that will let the whole dish down. Freshly squeezed is non-negotiable for the brightest flavor.
• Mistake: Chopping the herbs too early. Fresh herbs can wilt and darken if they’re chopped and left to sit. Chop your parsley and mint right before you’re ready to make the dressing and garnish for the most vibrant color and flavor.

Expert Tips

• Tip: Massage your onions. If you’re sensitive to the sharpness of raw red onion, after slicing it, sprinkle the slices with a pinch of salt and rub it in with your fingers for 30 seconds. Then rinse under cold water and pat dry. This tames the pungency remarkably well.
• Tip: Add a pinch of red pepper flakes. For a very subtle kick that wakes up all the other flavors, add a pinch of red pepper flakes to your dressing. It’s a small addition with a big impact.
• Tip: Toast your own seeds for crunch. While not in the base recipe, toasting a tablespoon of pine nuts or pumpkin seeds and sprinkling them on top right before serving adds a wonderful nutty flavor and a delightful crunch.
• Tip: Make it a meal prep superstar. You can prep all the components separately. Keep the dried zoodles, chopped veggies, dressing, and cheese in individual containers in the fridge. Then, just assemble a bowl at lunchtime—it’ll be crisp and perfect.

FAQs

Can I make this Mediterranean Zoodle Bowl ahead of time?
You can prep the components ahead, but I don’t recommend assembling the entire bowl more than 30 minutes before serving. The best method is to store the salted and dried zoodles, chopped vegetables, dressing, and cheese in separate airtight containers in the fridge for up to 2 days. When you’re ready to eat, just toss everything together. This keeps the zoodles from getting watery and the herbs from wilting.

I don’t have a spiralizer. What can I use instead?
No problem at all! A julienne peeler is a great, inexpensive alternative—it will create shorter, thinner strips that work perfectly. You can also use a standard vegetable peeler to create wide, ribbon-like “noodles.” They’ll have a different texture but will be just as delicious. In a real pinch, you could even grate the zucchini on the large holes of a box grater, though the result will be more like a hash.

Is this recipe gluten-free and vegan?
It is naturally gluten-free! To make it vegan, you simply need to omit the feta cheese or replace it with a vegan alternative. A good vegan feta made from tofu or almonds can work well, or you could add creamy avocado for richness. Just double-check that your sun-dried tomatoes don’t contain any sneaky non-vegan preservatives.

Can I add a protein to this bowl?
Absolutely! This bowl is a fantastic base for protein. Grilled chicken breast or shrimp, flaked canned tuna, chickpeas, or lentils would all be excellent additions. If using chickpeas, try patting them dry and pan-frying them with a little paprika for extra flavor and crunch before adding them to the bowl.

My bowl turned out a bit watery. How can I fix it?
If you find your bowl has more liquid than you’d like after tossing, the easiest fix is to drain it. Simply tilt the bowl and use a spoon to carefully remove the excess pooling liquid. For future attempts, just be extra vigilant about salting, resting, and thoroughly drying your zoodles—that’s the key to prevention!