The Complete Reference Guide to Spiralizing Vegetables

Lookie what I have for you today! About 78 sweet chili pistachios, a bottle of chocolate ZICO and a tub of hummus with carrots later, this reference guide is complete and ready to be Pinned. I’m a big snacker when I’m focusing, what can I say?

After all of the questions I get regarding proper cooking methods of certain veggies, I decided to make the most complete guide I could muster up, in an effort to clarify spiralized cooking once and for all. I’m sure I’ll be updating it, so it’s going to live on my “How To” page. Now, let’s take a look at this bad boy.

It’s pretty self explanatory, but if you have any questions, please don’t hesitate to shoot me an e-mail, Tweet at me, Instagram tag me, or message me on Facebook. I’m here for y’all, especially the newbies who are still in the, “wait, so these noodles are made of veggies?!” stage.

Please let me know if I missed anything, or if you’d like to see another vegetable on the list! I’m happy to test it out for you and add it to this reference guide.

Use The Inspiralizer, the official spiralizer of Inspiralized for best results when using this chart.

ALSO – new to the blog is a recipe list, indexed by spiralized vegetable. If you’d like to see all of the sweet potato noodle recipes in one place, now, it’s possible! Simply roll over the “Recipes” menu option and then the first line item is “recipes by vegetable.” Roll over that and you’ll see a list of vegetables pop up. Fancy stuff here at Inspiralized, eh?

Now, before I get to the guide, I just want to say that I love all of the feedback that you give me through all of my social media channels. I get all giddy when I see an e-mail from a reader with a question or praise, because it means so much to me that y’all are taking the time to send me a message. It’s thoughtful and it shows that you are just as passionate as me about spiralizing.

For more fun ideas using your spiralizer, check out my cookbooks: Inspiralized, Inspiralize Everything, and Inspiralized and Beyond!

Please never hesitate to ask me a question – let’s learn together! OK, this Barney special is over. Hope you like the guide!




New to spiralizing? Grab your FREE eBook with our 20 Most Popular Blog Recipes!

Have a spiralizer and not sure where to start?How about making our fool-proof, most popularly made recipes from the blog? In this printable PDF eCookbook you’ll find photos and full recipes of our readers’ favorites to get you started!

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Becky says:
How about mangos,coconut or pineapple Ali? They're firm enough to spirilize and wondered if you've tried them yet? Thanks.
They have cores or are hollow on the inside, so unfortunately they can't be spiralized! I wish!
Carlos says:
Some mango varieties that are firmer than others can be spiralized with something like the kitchen aid attachment ksm1apc. I'm actually looking for a manual version of this spiralizer style.
Jessica says:
don't apples have a core? couldn't you just core the pineapple or mango or stop when your about to hit the pit of the mango?
Meaghan says:
You can, but you won't get noodles! Feel free to experiment!
Carol says:
I love this chart! Takes all the trial and error out of spiralizing! Thank you Ali! !
You're very welcome, Carol!
Lianna Gilman says:
Ali - thanks so much! This is a fabulous resource and I really appreciate you putting the time and energy into creating it. You are definitely an inspiration to me. Have you tried cabbage? Yellow summer squash (crookneck and patty pan)?
I have done cabbage, it just shreds it - doesn't make noodles! Yellow squash is just like zucchini!
summer says:
What a great guide--I've been waiting to try rutabaga noodles! Also, I love that you added the vegetable index; just last night I was looking for butternut squash noodle recipes so I could spiralize squash left over from a soup dish. Keep up the good work...I've been putting zucchini noodles in everything!
Thank you for the kind words, summer! Glad you like the guide :)
ConnieC says:
Ooooooh Ali that is a BEAUTIFUL guide. Thanks for putting it all together. I'm making Chorizo Avocado butternut squash rice stuffed peppers for dinner. Keep those recipes coming, and I will keep making them! LOVE your site, posts, recipes, attitude - you Rock!
Thank you so much - you're so sweet! Glad you like the recipes :)
Amanda says:
Fantastic! Thank you :)
Penny says:
This is great! Thanks so much!
Stacey says:
Awesome! Thank you so much for a handy guide!
This is fabulous and will be so helpful for so many people!
Ashlae says:
So happy I found your site! I got a spiralizer a few months ago but, as it turns out, I'm not so great in the spiralizing department. I can't wait to make curly fries and zucchini noodles AND BEET NOODLES.
Thanks Ashlae - I love your blog!!
Janis says:
Thanks so much! I got this for Christmas and have been intimidated on where to begin. Thanks so much!!!
Janis - you're very welcome! Thanks for the kind note :)
Karen says:
Hi, Ali! I just wanted to let you know that I love your site. I've been sharing your handy guide with any of my followers that have spiralizer questions. Great info and a great resource!
Thank you very much for the kind note! I'm so happy you're sharing. Have a great day!
Tasha says:
You… are amazing. This reference chart is awesome and going to be super handy. As always, your site is inspirational, it makes me want to make tons of veggie noodle dishes, like, everyday, all the time, forever. Thanks for all your hard work and dedication! :)
Thank you so much for the kind words, it totally made my day!
Anonymous says:
So, very, very delighted that I found your website and your recommended Spiralizer which I received in the mail this past Monday. I wanted to read and possibly print out your Complete Reference Guide to Spiralizing Vegetables but the last column-and-a-half do not appear (they are covered over by the vertical column of advertisers on the right side of page) :-(
Maribel says:
Thank you so much for the information, etc. I purchased the spiralizer several months ago and was hesitant to use it. I used it for the 1st time last night and it was sooo easy. I had a recipe that used spaghetti squash, so I used regular squash instead and everyone loved much that there were no leftovers. Thanks again!
Brett says:
What did I do wrong that the butternut squash did not come out in "ribbons" but more like scored slices? Is it a matter of the squash being too ripe or not ripe enough? Just starting out and wondering if it is my Spiralizer or me...
IT might be the spiralizer - which one do you have? Did you get it at Williams Sonoma or through my blog?
Brett says:
I bought it from
Anonymous says:
Please repair the link to the word version of the chart. The link doesn't work today. Thanks for all the good recipes!
larry K says:
How does one print anything? The picture format is very hard to read on screen and when printed. Too much info to make hand notes
coffeelover35 says:
It would be great if you had a print friendly version of this chart. I am just beginning to do this. I am wanting more a more healthy way of eating and so far paleo is fitting into what we are doing by already kicking the GMO's out of the house.
There is a print friendly chart!! Feel free to email me for a copy if you can't find it in the post!
Jessica says:
could you email me one as well?
Meaghan says:
Hi Jessica, we do not have a version to email you. We're sorry about that.
Margi Taylor says:
can the spiralizer work with a head of cabage for cole slaw? if so, which blade? Also, does the cabbage need to cut ( in half, quarters, etc)?
Meaghan says:
Yes!! It's perfect for making coleslaw! Use blade A and there's no need to cut it. Here's a video for you:
Divya says:
Hi. Got you book today from Amazon India. Loved the presentation but most Ingredients are not readily available or not available at all in India as they are not part of regular indian meals. Any set of recepies that can be made here in India.
Meaghan says:
Unfortunately, we're not well versed in the produce that is readily available in India because we are based in the U.S. We just suggest getting creative and seeing what's available in stores near you that you can substitute. Our recipes are really versatile, so you should be able to still have a ton of fun with the cookbook!
San says:
Thanks for the great post! It's very helpful. Have you ever tried cauliflower stems? I wonder why it's not in the chart, since broccoli stems are there... Haven't found any recipes with cauliflower noodles either. However lots with cauliflower rice. I wonder why that is.

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air fried shrimp tacos with pineapple mango salsa and guacamole, another meal made fully from a @wholefoods shop! 🌮🍍🥑🍤⁣

~ corn tortillas⁣
~ guacamole⁣
~ pineapple & mango salsa (fresh prepared foods)⁣
~ sliced red cabbage (pre-sliced container)⁣
~ @sirkensingtons chile lime crema⁣
~ cleaned & deveined shrimp ⁣
~ panko breadcrumbs ⁣

preheat the air fryer to 400 degrees. dredge the shrimp in egg and dip in panko (toss the panko with paprika, onion, chili, & garlic powder, salt, and cumin.) add in a single layer to the air fryer and cook for 7-10 minutes, flipping halfway through (they’re done when golden brown and C-shaped.) spread some guacamole on the tortillas and top with shrimp, cabbage tossed with juiced lime, pineapple mango salsa, and drizzle with the bottled crema. easy peasy! 👏🏼 ⁣

what’s your favorite easy weeknight taco combo? 🌮 #inspiralizedwholefoodsmealideas

super easy lunch idea, made (almost) entirely from the freezer and 100% from @wholefoodsmarket, so next time you go there to shop, grab the following items and make this Teriyaki Tofu and Pepper Riced Cauliflower Stir Fry👇🏼👇🏼

~ frozen riced cauliflower, stir fry style⁣
~ frozen three pepper blend (sliced bell peppers)⁣
~ organic teriyaki sauce⁣
~ @wildwoodfoods teriyaki baked tofu⁣
~ for garnish: white sesame seeds, red pepper flakes⁣

heat a tablespoon of neutral oil in a medium skillet. add the bag of riced cauliflower and sauté until softened to your preference (about 5 minutes for rice-like, IMHO.) set the cauliflower aside in a bowl. add a couple handfuls of bell pepper strips and half the package of tofu, cubed. pour over some teriyaki sauce (I use about 1/3 cup), stir, and let cook until peppers are totally soft, another 3 to 5 minutes. top the riced cauliflower with the teriyaki tofu and peppers. garnish with sesame seeds and red pepper flakes. enjoy!⁣ 🥡

do you like easy meal ideas like this from specific grocery stores? 🤔 I'll start a hashtag for them - this one will be #inspiralizedwholefoodsmealideas

probably my favorite part of parenthood is seeing life through my children’s’ eyes. everything is new and they live a life of exciting discovery. and nothing beats the merriment of Christmastime! 🎄🎅🏻 luca and roma had a blast ice skating today in NYC - luca got the hang of it quickly and he loved pushing roma on the little plastic bear seats they had at @rinkatbrookfieldplacenyc. ⛸❄️ the twins were angels and slept the whole time, so I could be present with my older kids. 👼🏻👼🏻

and we’re building a holiday bucket list calendar, what should we add to it (aside from meeting santa? 😉)

cauliflower and carrot masala, totally normal meal on thanksgiving eve, right? 😅🥄

tomorrow we’re going to my BIL’s to hang out with Lu’s side of the family, and I’m excited to see everyone (it’s been YEARS!) and have the kids spend time with their cousins, aunts and uncles 🙏🏼

for the curry, simmer cauliflower, carrots, a jar of @mayakaimalfoods, and 2 cups of @bonafideprovisions veggie broth in a large pot for 20 minutes or until thickened to your preference. add cooked lentils, stir, and serve with jasmine rice, chutney and toasted naan. easy 30 minute meal 👏🏼 not exactly thanksgiving-friendly, but worth a share!

safe travels today and tomorrow and wishing everyone a safe and happy thanksgiving 🦃 I’m so grateful for you