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Garlic Cream Zucchini Noodles with Asparagus (Diary Free, Nut Free, AIP)

  • Author: Ingrid DeHart
  • Total Time: 30 minutes
  • Yield: 3 servings 1x


Zucchini ‘noodles’ in a garlic-infused cauliflower cream sauce with tender bits of asparagus.



For the Creamy Garlic Cauliflower Sauce

  • 1 ½ Tablespoons extra virgin olive oil
  • 2 sprigs thyme
  • 4 cloves garlic chopped
  • 1 shallot small, thinly chopped
  • 3 cups cauliflower rice
  • 1/2 teaspoon Celtic sea salt
  • 4 Tablespoons full fat coconut milk
  • 1 Tablespoon nutritional yeast
  • ½ Tablespoon lemon or apple cider vinegar
  • 46 Tablespoons of stock

For the Noodles 

  • 4 small-medium zucchini, spiralized
  • 2 Tablespoons extra virgin olive oil, divided
  • 1 pound asparagus woody ends removed and cut into 1” pieces
  • 1/4 cup pitted kalamata olives, coarsely chopped
  • Celtic sea salt and fresh pepper (leave out for AIP)

Optional Protein

  • 46 slices nitrate free bacon cooked until lightly crispy. Drain on paper towels and cut into 1” pieces
  • 46 ounces grilled chicken, cut into slices
  • 68 grilled shrimp


For the Creamy Garlic Cauliflower Sauce

  1. Heat the olive oil on medium low in a medium size sauté pan.
  2. Add the chopped shallot and the whole sprigs of thyme to season the oil. Cook 2 minutes.
  3. Add garlic and sauté 1-2 minutes. Remove the sprigs of thyme.
  4. Add the cauliflower rice, salt and coconut milk and mix well.
  5. Cover and let it cook on medium-low heat for about 8 minutes. Keep watch, stirring occasionally so it doesn’t get brown. You want the sauce to be white.
  6. Transfer the cauliflower mixture to a high speed blender, add in the nutritional yeast, lemon juice and 3-4 tablespoons of stock. Blend on high, adding more stock as needed until you have a smooth and creamy sauce.
  7. Taste to adjust salt, you want it to be a little salty. Set aside.

For the Noodles 

  1. Prepare the cauliflower garlic sauce and set aside.
  2. Cook the bacon, chicken or shrimp if using.
  3. Spiralize the zucchini, place them in a colander, sprinkle with 1/2 teaspoon salt and toss. Place the colander in the sink or over a bowl. Let drain in while you prepare and cook the asparagus.
  4. Heat a large skillet over medium high heat and add a tablespoon of oil. Add the cut asparagus and sauté until just crisp tender, 2-3 minutes, sprinkling with salt and black pepper to taste. Transfer to a plate.
  5. Wrap the zucchini in a kitchen towel, and squeeze the water out. Make 1 or 2 cuts so noodles are not so long.
  6. In the same pan you cooked the asparagus, heat 1 tablespoon oil on medium low, until hot. Add zucchini and olives, raise heat to medium-high, cook turning a few times with tongs for 3 minutes until they begin to turn bright green.
  7. Add cooked asparagus and stir to combine evenly.
  8. Add 1 cup of the Garlic Cauliflower Sauce and toss with the noodles and asparagus. Cook for 1-2 minutes until everything is warm.
  9. Transfer to a serving bowl. Place a few dollops of the Garlic Sauce over the noodles and top with protein choice, if using.
  10. Garnish with parsley and serve right away with extra sauce on the side.


The recipe makes 2-3 servings without the protein, 4 servings with the additional protein.

The nutritional information is without any additional protein.

  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Category: Main Dish
  • Method: Saute
  • Cuisine: Low Carb, AIP, Vegan, Nut Free, Paleo, Gluten-Free, Whole30

Keywords: AIP Noodle Recipe, Vegan Noodle Recipe, Gluten Free Noodle Recipe, AIP Pasta, Gluten Free Pasta, Paleo Pasta