Keto Courgetti (Spiralised Courgette) – the BEST Keto-Friendly Spaghetti alternative!

  • Date: September 27, 2021
  • Time to read: 4 min.

Need to replace the carbs in spaghetti? Follow this quick keto courgetti recipe to replace those carbs in your life! Even my friend’s daughter loves this keto courgetti – she doesn’t even realize that she is eating veg! This may be the perfect, easy keto-friendly spaghetti alternative.

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Replacing the Carbs….an easy Keto-Friendly Spaghetti Alternative

Over the last decade, there has been a trend in using vegetables to replace carbs. We saw the humble cauliflower being made into pretty much everything. It wasn’t going to be long before the humble courgette became the next savor!

This simple keto courgetti recipe makes the perfect, easy keto spaghetti alternative.

With a 100 gram portion of spaghetti having around 31 grams of carbs, finding a simple keto substitute for spaghetti was essential for me to survive on a keto lifestyle through staying within your macros and remaining in ketosis.

Also, you may feel that you need a ‘side’ to add to your main. This is a great option.

I’ll be honest – I was sceptical about this one, but keto courgetti has become a staple in my house.

Why not try adding this courgetti recipe to these Italian meatballs; this is the perfect combination.

Keto courgetti is quick to cook and absorbs flavours well, therefore, makes a great keto substitute for spaghetti, and due to its relatively neutral flavour, it goes perfect with everything!

This may be one of my favorite homemade keto substitutes for spaghetti.

Spiralizing….. “You spin me, right round baby, right round…” your Courgette

Years ago I had a hand-held spiraliser. You had to hold it in one hand whilst twisting the vegetable with the other hand – it hurt!!

Since then I invested in this spiralizer – still manual but doesn’t hurt your hand as much!

The advantage of this is that I do not have to move around the kitchen to find a plug socket to use an electric one. Also, all of the parts can go into the dishwasher making it easy to clean as well as not taking up to much space in the cupboard.

These are both always priorities for me. The last big plus for this is that you press down when you are spiralizing – which is easier than having to push in from the side on the handheld one!

This is perfect for spiralizing a number of different keto-friendly vegetables for a keto-friendly spaghetti alternative, and to make your food look super fancy!!

This is my favorite by far. It is really sturdy and has a lot of different blades with it so you can have all different shapes to your keto veg.

I use this for courgette, cucumber, onion, cabbage, carrot, squash, celeriac, and much more.

Having spiralized food in a dish just jazzes it up a bit. If you’re trying to feed children spiralized food just makes it a bit more exciting for them as well as keeping their diet low-carb.

Raw vs Cooked Courgetti

Courgetti can be eaten raw in a salad. I often do this for my lunches as work. If I am eating it raw I will toss it in a bit of lemon juice and season with salt and pepper. The lemon juice just helps to soften the courgetti a bit.

However, in this recipe, I am cooking the courgetti.

Cooked, I will use courgetti as a keto substitute for spaghetti and will eat it with anything I would have previously eaten spaghetti with – Chilli, Salmon, Bolognese, Meatballs, Grilled Chicken, etc.

This really is a great keto-friendly pasta alternative. Another way of eating it is to add it to soups, pho, or ramen-style broths that you would have added noodles or spaghetti to.

Why not try this on its own with a bit of parmesan grated on top – this makes for a perfect light lunch or guilt-free snack!

If you are looking for a rice alternative, why not try out this Cauliflower Rice; it is another fantastic keto-friendly pasta alternative to have with your keto meals.

Alongside finding a keto pasta alternative, a lot of people new to keto will be looking for alternatives to potato-based products too. If this is you, check out our Keto Potato Substitutes guide.

Also, if you are new to keto, you will find everything that you need to know to get started in our Keto for Beginners guide.

Cooking the Courgetti – ready in 60 seconds!

After heating oil in a pan, toss your courgetti using your silicone tongs so as not to burn yourself.

Do this for 30 – 60 seconds to ensure that they are cooked through. It really is that simple, which is what makes this dish a perfect ‘go-to’!

If you have an air fryer you can use that too.

Give it a go!

Why not give it a go? If you like it please let me know! If you don’t like it let me know why you didn’t and I will see if I can adapt the recipe to suit your tastes.

Check out our Keto Spaghetti Alternative (aka Courgetti) here;

Courgetti (Spiralised Courgette)

Course: Sides, Main, LunchCuisine: Italian, MediterraneanDifficulty: Easy


Prep time


Cooking time


Total time



Carbs: 1g Fat: 13g Calories: 156 – per serving


  • 1 large courgette, spiralized

  • 2 tablespoons olive oil

  • salt & pepper to taste


  • spiralize the courgette
  • heat oil in the pan
  • toss courgetti in pan for 30 – 60 seconds to ensure cooked through
  • season to taste


  • The perfect keto side dish for meats and fish or as a snack on its own

If you use MyFitnessPal why not check out this keto-friendly spaghetti alternative here.

If you’re thinking of having a drink with your courgette, check out our Ultimate Guide to Drinking Alcohol on Keto.

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