Carb Free Courgetti Heaven

Aug 02, 2020

Confession time: I am addicted to kitchen gadgets. I am in love with my strawberry husker and jar opener, and don’t even get me started on my avocado slicer. This one is so good that I gave it to my mother in law as part of her Christmas present a couple of years ago. That’s why when I started hearing about spiralisers I was all ears. I am always looking for healthy alternatives to carbs for dinner so this device sounded like just my sort of thing.


Have you ever used a spiraliser? It is a really cool kitchen gadget for creating gorgeous long spirals of fruit and veg. Spiralised courgette in particular make for a delicious, healthy alternative to spaghetti, hence it’s wonderful name – courgetti!


If you're looking to cut back on carbs, pack in the fruit and veg and make healthier food choices, this gadget could transform how you cook. The difference between 100g of pasta and 100g of courgette is about 300kcal and the cooking time is considerably less too. 


My absolute favourite spiraliser recipe is Courgetti Pasta with Tomatoes and Prawns. This recipe is a quick and delicious family favourite and I wanted to share it with you so that you can spend less time in the kitchen and more time enjoying your Summer.


While courgetti make it light and prawns make it special, I feel like the real start of this dish is the sauce. Made from fresh tomatoes, garlic a drop of olive oil and seasoning, it is so simple and so full of flavour – especially if you use super sweet cherry tomatoes.


You can also use the incredibly simple but delicious tomato sauce on any kind of pasta you have, if you want to take the more traditional route. I also use it as a pizza sauce with store bought bases for make your own pizza which my kids love.


Courgetti Pasta with Fresh Tomato Sauce and Prawns

Prep Time

5 minutes 


Cooking Time

15 minutes



2 Servings



  • 2 large courgettes, spiralised
  • 1 pack of 180g raw King Prawns
  • 1 pack 275g plum tomatoes, cut in half
  • 1 large cloves of Garlic, peeled and minced
  • 3 tbsps olive oil
  • 1 tsp vegeta* (or stock powder of your choice)
  • Salt and pepper to taste



  1. Spiralise your courgettes and set aside. 
  2. Slice the tomatoes in half. 
  3. Heat 1tbsp olive oil in a medium saucepan over medium-high heat. 
  4. Add the tomatoes and season generously with salt,pepper and vegeta.
  5. Saute and simmer until the tomatoes cook down into a nice sauce about 10 minutes. 
  6. Add garlic and reseason to your liking. Cook for another 2-3 minutes and turn off heat.
  7. In the meantime, rinse and pat dry your prawns. Season with salt and pepper.  
  8. Heat 1tbsp olive oil in a medium frying pan over medium-high heat and then add the prawns.
  9. Saute the prawns until they turn nice and pink. Once cooked, place into finished tomato sauce.
  10. Heat 1tbsp olive oil in the same frying pan over medium-high heat.
  11. Add courgetti and season with salt and pepper. Saute until they are bright green and al dente, about 2-3 minutes.
  12. Pour the tomato sauce with prawns over the cooked courgetti and toss well. 



*The stock powder called vegeta can be found in Polish food shops. I grew up with this and use it in everything, it adds so much flavour! If you can, I recommend getting some and seeing how versatile it is for yourself! You can substitute with another stock powder of your choice like knorr or maggie, it will add depth of flavour.


To print out a copy, just click here.


If you don't want to invest in a spiraliser, most of the major supermarkets now stock ready made courgetti. But honestly, you can pick up a hand spiraliser for less than £10 and it is so worth it! If you haven't given courgetti a try before, why not do so now and let me know what you think in the comments?


Committed to your success,


Marina x


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