Healthy Recipes & Tips for Zucchini

Living, Nutrition, Recipes

A dietitian's tips and recipes using zucchini

Zucchini is overflowing in gardens, farmers markets, and grocery stores right now, and we couldn’t be happier! We’ve rounded up a heap of healthy recipes and tips for zucchini to help you eat through that pile of zucchini on your counter that’s patiently waiting for a home.

Healthy Recipes & Tips for Zucchini

Zucchini is so great for SO many reasons! Not only is it a quick and delicious snack lightly sautéed, it can be incorporated into recipes a gazillion different ways. A few weeks ago Jill dropped off a MASSIVE zucchini for me to use…I’m talking over a foot and a half long. It sparked our imaginations in the kitchen and tested our zucchini bandwidth for how many ways we could use it.

Ok so I feel like I’ve talked about zucchini before but here’s the lowdown on why I love it. Zucchini is high in water, but it’s also high in fibre. Fibre is important as it helps our digestive system and isn’t given enough press given the fact that most of us don’t get what we need in a day (around 25-38 grams a day for a woman and man respectively).

Zucchini is considered a lower carbohydrate vegetable and is a good source of vitamin C and a source of vitamin B6 and potassium.  The versatility of this veggie makes it one of my favourites; thank goodness because our garden is exploding with them at this time of year!

The mild flavour of zucchini makes it a great addition to many savoury AND sweet recipes.  Keep reading to get inspired for ways to use them!

A dietitian's tips and recipes using zucchini

5 Ways to Use Zucchini

1. Make it into zoodles

Use a spiralizer to turn your zucchini into noodles! You can then incorporate them into your favourite pasta dishes either substitute all of your noodles or half of them. This is a low carb option that tastes delicious. I used this method in this Lime Cappellini recipe.

2. Add it into smoothies

Adding zucchini into your smoothies is a great way to make it creamy. I find this is a great way to sneak a few extra veggies into my kids diet.  Feeling stuck in your smoothie routine? For tons of smoothie recipes check out this post, this one or this one.  Or for the best green smoothie EVER check out this recipe that my kids absolutely love!

3. Cook it into your taco filling

I first tried this a couple of weeks ago and the kids never noticed the addition! You can add it into ground chicken, beef, or veggie ground in your taco filling or many of your other favourite recipes. You may need to add a little bit of water as its cooking so that your zucchini cooks down. I usually add some grated carrot as well… just because I can!

4. Add it to sauces

Since zucchini breaks down so much it is a great addition to pasta sauces. I add it into our spaghetti often and find it adds a little moisture and tastes delicious!

5. Freeze it for the colder months

Freezing zucchini can be a little tricky. If you grate your zucchini before freezing it it won’t get mushy! Because of it’s high water content freezing a whole zucchini isn’t always successful unless you want to use it frozen (ie: you can cut it into chunks and freeze it for using in smoothies like above!). Try measuring and pre-portioning it before freezing to easily add it to your favourite recipes when it’s no longer in season.  Don’t forget to write on the outside of the bag so you know how much is in it!

A dietitian's tips and recipes using zucchini

My All-Time Favourite Zucchini Recipes


Zucchini Bread Pancakes

These zucchini bread pancakes are so delicious and easy! It’s also a great way to sneak in some veggies before the day even begins.

Zucchini Bread Pancakes with a heart-shaped butter


Roasted Zucchini Hummus

Hummus comes together so quick and makes for a great snack – and is loaded with plant protein and fibre. This twist on a classic is extra creamy thanks to the zucchini.

Roasted Zucchini Hummus (gluten free and vegan) by Registered Dietitian Tori Wesszer of Fraiche Nutrition


Vegan Zucchini Bread

One of the more traditional recipes, this zucchini bread is vegan and comforting. If you really have an abundance of zucchini I recommend doubling the batch!  You can thank me later;)


Vegan Zucchini Bread (or Muffins) by Tori Wesszer, Registered Dietitian with


Grilled Vegetable Skewers with Herbed Butter

Zucchini is such an All-star on its own but pair it with some other summer vegetables and this herbed butter and it’s even more irresistible.

Grilled Vegetable Skewers


Double Chocolate Omega-3 Zucchini Bread

If you’re looking for a no-fail epic zucchini bread, your search is over. This Double Chocolate Omega-3 Zucchini Loaf is moist and tastes super decadent!  And if chocolate isn’t your jam (we can’t be friends… kidding:), try this amazing Apple Zucchini Loaf!  You can bake either into muffins and reduce the bake time.

Double Chocolate Omega-3 Zucchini Bread


Summer Squash Pasta Salad

This take on a pasta salad uses shaved zucchini to add some colour, flavour, and nutrition!

Summer Squash Pasta Salad


Italian Peasant Soup

As fall fast approaches, this soup is delicious and perfect for the cooler weather.  And it’s so healthy you will be able to hear your body say ‘thank you’!

Italian Peasant Soup: hearty low calorie (and inexpensive) but high nutrition soup filled with veggies and beans!


Fish en Papillote

Basically just fish and veggies wrapped in parchment paper then baked to perfection.  It’s a great way to keep fish moist and when it comes to simple yet elegant recipes, this is one of my favourites for when I’m hosting dinner for special guests!

Fish en Papillote


Veggie Muffins

These savoury veggie muffins are a great after school snack. Make a double batch and freeze them for those busy school days!

Savoury Veggie Muffins


There you have it, all my favourite uses for zucchini this time of year! And hey, if you have anymore creative uses for zucchini please share in the comments below!




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