Zucchini is one of the most versatileveggies out there, which makes it an awesome addition to your recipe collection. This post will share my Top 15 Healthy Zucchini Recipes including everything from lunch to dinner, from seafood to snacks!
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Allow me to briefly list the reasons I love zucchini. Part of the summer squash family, it's nutritious, low-calorie, healthy, and so darn versatile. You can use it in baked treats, you can turn it into the main event or a spectacular side...and you can even make it into pasta! Woot!
Zucchini pairs well with other veggies like eggplant and carrots. It's fab in soup or as a side to dishes like grilled salmon. Add to Tex-Mex recipes with black beans, tomatoes and grated mozzarella cheese. Use herbs like fresh basil, fresh parsley and more to complement this amazing veggie. You can even make zucchini cookies. So many ways to use zucchini!
Knowing all this, zucchini is frequently starring in my kitchen. And to help you really understand just what zucchini can do, I've gathered a bunch of recipes together in this neat little package of a post. So my friends, welcome to Zucchini town! Where you can find all the magic of zucchini all in one place. Let me show you around...
Is Zucchini Good For Weight Loss?
Zucchini has got your back when it comes to weight loss. It's so good for this purpose that many people following low-carb diets (such as the Keto diet or the Paleo diet) use zucchini as a mainstay in their regimens. It's super tasty and is packed with various vitamins, minerals and antioxidants that keep the body healthy and balanced.
Think of it this way...do you have that one friend who's always game to go anywhere, anytime? Yep, in the vegetable world, your friend's counterpart is zucchini! It is such a flexible healthy alternative for starchy foods (like potatoes, pasta, and even rice) that it will quickly become your culinary bestie. Think zucchini soups, zucchini ribbons in a salad and even zucchini lasagna. This veggie lets you get really creative!
Is Zucchini High In Carbs?
Zucchini is certainly NOT high in carbs! Vegetables are cornerstones of a low-carb diet. But as I always say, not all veggies are created equally, and zucchini has one of the lowest carb amounts. If you don't believe me, take a look at the nutritional profile of 1 large zucchini (323 grams):
- 55 calories
- 3.9 g protein
- 10.1g carbohydrates
- 8.1 g sugar
- 3.2g fibre
- 1.0 g fat
Well, need I say more?
Can You Eat Raw Zucchini? Can You Eat The Skin?
Generally, raw and store-bought zucchini are safe to eat, but there are some cases when they may taste extremely bitter. The compound behind such bitterness is called cucurbitacin. In high amounts, this can be toxic. LUCKILY, cucurbitacin poisoning (yikes!) is very unlikely from store-bought zucchini. Just keep this in mind if you bite into a bitter zucchini!
And contrary to what people think, you don't actually need to peel the skin of the zucchini. And you really shouldn't because the skin holds healthy nutrients that improve digestion, eye protection and cell resistance.
Do I Need To Salt Zucchini?
You absolutely should salt zucchini. There's a beautiful bit of alchemy where just a tad of salt draws out some water. This in turn helps you avoid a mushy texture. I normally use half a teaspoon of koshersaltforonemediumzucchini and leave them be for 10 minutes.
How Can I Serve Raw Zucchini?
You can serve zucchini raw in a variety of dishes. And...wait...did somebody say, ZOODLES! As a pasta lover, it was hard for me to come around to the idea that I needed to go easy on it. So when I came across zoodles it was the perfect compromise! Zoodles are basically zucchini that you run through a spiralizer. They can be eaten raw and topped with your fav pasta sauce, mine being the 4-Ingredient Homemade Alfredo Sauce.
You can also slice zucchini thinly and add them as a garnish to your salad...or as a fiber boost in your sandwiches. Fancy!
My Favorite Healthy Zucchini Dishes
Yes, you can use zucchini in oh so many dishes. Chocolate bread with zucchini? YES! Zucchini sides? Of course! Zucchini main dishes? Sure! To make it easier for you, check the recipe notes to see if the healthy zucchini recipes you like are quick to prepare or take a little more time.
LUNCHTIME HEALTHY ZUCCHINI RECIPES
1. Low Carb Turkey Burger Bowl With Sriracha Mayo
This Low Carb Turkey Burger Bowl with Sriracha Mayo is one of my favorite easy meals with ZOODLES (zucchini noodles). It’s so full of goodness. The turkey burger has a lovely addition of garlic powder. And, like all dinner or lunch bowls, so easy to put together.
Recipe Notes:
- Prep Time: 20 mins
- Cook Time: 20 mins
- Total Time: 40 mins
- Difficulty: Easy
- Calories: 492 kcal
Get the recipe.
2. Sheet Pan Sausage And Veggies
The easiest way to make zucchini meals? The much beloved sheet pan! Just like I did here in this Sheet Pan Sausage and Veggies – Perfect for Meal Prep recipe. Veggies and sausage drizzled in olive oil. Yum!
Recipe Notes:
- Prep Time: 5 mins
- Cook Time: 25 mins
- Total Time: 30 mins
- Difficulty: Easy
- Calories: 536 kcal
Get the recipe.
3. Ground Turkey And Quinoa Stuffed Zucchini Boats
If you want to turn zucchini into a delicious and satisfying meal, make my Ground Turkey And Quinoa Stuffed Zucchini Boats. They are so delish and easy to make...and my kids love the boat element. And the boats are topped with parmesan cheese!
Recipe Notes:
- Prep Time: 5 mins
- Cook Time: 30 mins
- Total Time: 35 mins
- Difficulty: Easy
- Calories: 420 kcal
Get the recipe.
4. Spring Grains + Greens Salad With Honey Lemon Vinaigrette
Light, fresh, and healthy! This Spring Grains + Greens Salad with Honey Lemon Vinaigrette is filled with goodness and makes zucchini look dang good!
Recipe Notes:
- Prep Time: 25 mins
- Cook Time: 10 mins
- Total Time: 35 mins
- Difficulty: Easy
- Calories: 467 kcal
Get the recipe.
5. Spinach, Egg White And Zucchini Lunch Wraps
I’ve been in LOVEwith wraps lately (no not literally, I'm in love with Dustin). But honestly, wraps are so easy to roll up and enjoy. This one includes egg whites,spinach, red onions, hummus, tomatoes, and - surprise - zucchini slices!
Recipe Notes:
- Prep Time: 5 mins
- Cook Time: 10 mins
- Total Time: 15 mins
- Difficulty: Easy
- Calories: 234 kcal
Get the recipe.
DINNERTIME HEALTHY ZUCCHINI RECIPES
1. Healthy Chicken Meatballs With Sautéed Zucchini
Making zucchini recipes healthy is effortless. For example - this Healthy Chicken Meatballs With Sautéed Zucchini. The meatballs are made with ground chicken breast and pair so well with sauteed zucchini.
Recipe Notes:
- Prep Time: 10 mins
- Cook Time: 25 mins
- Total Time: 35 mins
- Difficulty: Easy
- Calories: 390 kcal
Get the recipe.
2. Grilled Hawaiian Turkey Teriyaki Bowl
Perfect for grilling season, this Grilled Hawaiian Turkey Teriyaki Bowl is packed with amazing ingredients including healthy zucchini, pineapple, turkey breast, teriyaki sauce, and coconut rice.
Recipe Notes:
- Prep Time: 30 mins
- Cook Time: 30 mins
- Total Time: 1 hr
- Difficulty: Easy
- Calories: 602 kcal
Get the recipe.
3. Minestrone
Minestrone is a delicious soup filled with veggies and amazing flavors. Is Minestrone a healthy zucchini recipe? Yes, it is! This Italian soup is made with zucchini and other amazing veggies like corn, cabbage and carrots (that will give you SO many health benefits).
Recipe Notes:
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 mins
- Difficulty: Easy
- Calories: 551 kcal
Get the recipe.
4. Slow Cooker Chicken Noodle Soup
The best zucchini meals are traditional dishes that I can spin into healthier versions. This Slow Cooker Chicken Noodle Soup is a great example. Fresh herbs give this dish an amazing flavor. Gotta love them zucchini noodles!
Recipe Notes:
- Prep Time: 10 mins
- Cook Time: 3 hrs
- Total Time: 3 hrs 10 mins
- Difficulty: Easy
- Calories: 172 kcal
Get the recipe.
5. Healthy Chicken Parmesan
And here comes the 4th recipe with zoodles - Healthy Chicken Parmesan (Under 350 Calories!) Simple zucchini recipes like zoodles are just the best. Especially when you combine them with something savory like Chicken Parm. Mmm!
Recipe Notes:
- Prep Time: 10 mins
- Cook Time: 35 mins
- Total Time: 45 mins
- Difficulty: Easy
- Calories: 333 kcal
Get the recipe.
SEAFOOD HEALTHY ZUCCHINI RECIPES
1. Pan Seared Scallops
Oh no no no, we are NOT done with zoodles. For this zucchini dinner, I’ve made Easy Pan Seared Scallops with zoodles. And I love the addition of raw pine nuts. P.S. this is another 15-minute zucchini dinner! Quick recipes FTW.
Recipe Notes:
- Prep Time: 5 mins
- Cook Time: 10 mins
- Total Time: 15 mins
- Difficulty: Easy
- Calories: 326 kcal
Get the recipe.
2. 15 Minute Shrimp Scampi Recipe
The 15 Minute Healthy Shrimp Scampi Recipe is one of the many zucchini recipes I absolutely love. Because it’s Shrimp Scampi, peeps. But not paired with your everyday pasta. This zoodles dish is ALSO ready in 15 minutes!
Recipe Notes:
- Prep Time: 5 mins
- Cook Time: 10 mins
- Total Time: 15 mins
- Difficulty: Easy
- Calories: 354 kcal
Get the recipe.
SNACKTIME HEALTHY ZUCCHINI RECIPES
1. Chocolate Zucchini Bread
Did you know that you can use zucchini in breads to make them healthy and nutritious? So awesome, right? And, despite this, your breads won’t taste like zucchini at all. In fact, it tastes like a chocolate zucchini cake! Try this Chocolate Zucchini Bread if you don’t believe me. I dare you!
Recipe Notes:
- Prep Time: 10 mins
- Cook Time: 1 hr 5 mins
- Total Time: 1 hr 15 mins
- Difficulty: Easy
- Calories: 261 kcal
Get the recipe.
2. Baked Zucchini Fries
You probably think fries are out of the question if you want to eat healthy. Yeah, I used to believe that too. But healthy zucchini recipes to the rescue again. Introducing - Baked Zucchini Fries. Coated with almond meal and garbanzo flour, they are so tasty and so easy to make.
Recipe Notes:
- Prep Time: 15 mins
- Cook Time: 25 mins
- Total Time: 40 mins
- Difficulty: Easy
- Calories: 224 kcal
Get the recipe.
3. Parmesan Baked Squash And Zucchini Speakers
And speaking of easy zucchini recipes, have you ever tried my Parmesan Baked Squash And Zucchini Spears? Gluten-free, they are perfect as a side dish but I love them as an afternoon snack, too.
Recipe Notes:
- Prep Time: 8 mins
- Cook Time: 18 mins
- Total Time: 26 mins
- Difficulty: Easy
- Calories: 171 kcal
Get the recipe.
To make all these amazing healthy zucchini recipes, go to your kitchen and prep your tools. To help you out, I made a list of the tools you’ll need for making zucchini meals happen ASAP.
- Basic kitchen tools and appliances for healthy zucchini recipes: mixing bowls, spiralizer, digital thermometer;
- Cookware for zucchini recipes: skillet, saucepan, outdoor grill or grill pan, stockpot;
- Bakeware for healthy zucchini recipes: baking sheet, casserole dish, loaf pan.
3 Bonus Tips For Making Zucchini Meals Extra Awesome:
While you're making some (or all) of the above recipes, here are some bonus tips to keep in mind...
- You already know the first tip begins with zoodles! In addition to all of the recipes mentioned, you can use zoodles to replace pasta in ANY of your fave dishes. In general, zoodles can be eaten raw or you can sauté them --
I personally like to sauté them because they'll get a little more flavor and resemble noodles better. Get more in-depth instruction on how to make zucchini noodles here. - Zucchini really (honestly!) goes great in a variety of bread and dessert recipes. As I mentioned above, this makes your sweets healthy...in a sneaky way because you don't actually taste the zucchini. Here are more examples I love: Sweet Zucchini Muffins made with a dash of cinnamon and sea salt, and topped with Greek yogurt frosting.
- If you don’t like the taste of zucchini but you still want those health benefits, add zucchini to your smoothies, chili, pasta sauce, lasagna, OR in your stuffed bell pepper filling. Comment below if you've found other great ways to include zucchini!
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