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Inspired Taste - Easy Recipes for Home Cooks

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My favorite way to cook zucchini noodles! See how to make our 20-minute zucchini noodles pasta recipe with garlic, tomatoes, basil, and parmesan cheese. Low-carb, keto-adaptable, and vegetarian-adaptable!

Watch the Video

Related: These easy, cheesy baked zucchini chips are perfect to serve with dinner or just as an afternoon snack.

How to Make Zucchini Pasta in 20 Minutes!

We are in love with this easy zoodles recipe. There's fresh zucchini, tomatoes, basil, parmesan, and garlic. The best part? It only takes 20 minutes to make. It's also low on calories and carbs while having maximum flavor! Enjoy these as a light meal, or add some protein like baked tofu, sautéed shrimp, or juicy chicken.

This recipe quick and easy. It's adaptable, too. We love it when made with 100% zucchini noodles (basically, spaghetti made from zucchini), but you can always combine zucchini noodles and regular spaghetti for a little more sticking power.

This zucchini pasta recipe is all about fresh ingredients. The zucchini should be firm and the tomatoes sweet. If you have a hard time finding good, flavorful tomatoes, it is better to use canned. We love canned San Marzano tomatoes and the options from Muir Glen.

How to Make Zucchini Noodles With and Without a Spiralizer

Zucchini noodles are spaghetti-like strands of zucchini. You can make them in a variety of ways. Here's how to make them:

The easiest way to make zucchini noodles is to use a spiralizer. They make long, curly noodles in minutes. A spiralizer is a great tool to add to your kitchen. We purchased ours on Amazon for less than $30. There are a variety of brands and price points to choose from, and you may even find that some food processors come with a spiralizer attachment now, too.

No spiralizer, no problem! You can also use a julienne vegetable peeler. These come in at under $10 and might even be hiding in your kitchen gadget drawer right now.

Most mandoline slicers will make noodles or try using a standard vegetable peeler and make wide noodles.

Depending on where you shop, you might even find that you can buy previously spiralized zucchini. I've seen prepared zoodles sold in Whole Foods, Trader Joe's, and even some Safeway stores.

Once you've got noodles, you're ready to cook them. (Or don't, and try our zucchini noodle salad!)

Our Best Tips for Cooking Zoodles So That They Are Delicious and Not Soggy

Zucchini is mostly water, so cooking it can be tricky. Here are our tips for cooking it so that it's not soggy.

1. Don't peel zucchini. Peeled zucchini noodles are mushy and have no crunch.

2. Don't salt zucchini before cooking or while it cooks in the pan. Salt draws out water from the zucchini, making it less crunchy when cooked. Since salt makes things taste good, we prefer to salt the sauce and not the zucchini.

3. Don't overcook. Just like when making regular spaghetti, cook zucchini noodles to al dente. They are ready when wilted but still have a crunch.

Since cooked zucchini tends to become watery, we do our best in the recipe to reduce this as much as possible. However, you will still find some water left at the bottom of the serving bowl. Not that this is a bad thing. The liquid mixes with tomato, garlic, cheese, and olive oil, so it's delicious.

More Veggie Recipes

Our Best Garlic Zucchini Noodles Pasta

We are in love with this easy zucchini noodles recipe. There's fresh zucchini, tomatoes, basil, parmesan, and garlic. Plus, it only takes 20 minutes to make. Make this with 100% zucchini noodles, or swap half of the zucchini for regular spaghetti for a heartier meal.

For a vegetarian option, omit the parmesan cheese, substitute it with your favorite vegetarian-friendly cheese, or use nutritional yeast.

You Will Need

1 teaspoon cornstarch

2 teaspoons cold water

Salt, to taste

Directions

Prepare Zucchini Noodles

1Trim and spiralize the zucchini (see notes below for doing this without a spiralizer). Then cut the spiralized zucchini into long noodles to be about the length of spaghetti.

2Add olive oil, garlic, and the red pepper flakes to a large, deep skillet. Turn to medium heat. When the oil bubbles around the garlic, add the zucchini noodles.

3Toss the noodles with pasta tongs and cook until al dente - they should be wilted but still have a crunch; 5 to 7 minutes. Do not let the noodles cook any longer, or else they will become mushy. As they cook, keep tossing so that all the zucchini noodles have a chance to hit the bottom of the skillet.

4Stir in the tomatoes, basil, and parmesan cheese, and then cook for one minute. Use pasta tongs to transfer the noodles, tomatoes, and basil to a serving dish. Leave the liquid in the skillet.

1Bring the liquid left in the skillet to a simmer.

2Combine cornstarch and cold water in a small bowl, then whisk into the simmering liquid. Cook while whisking until the liquid thickens to a sauce; about 1 minute. Taste the sauce and season with salt.

3Pour the sauce over the zucchini, tomatoes, and basil. Finish with more parmesan cheese on top and serve immediately.

Adam and Joanne's Tips

Making Zucchini Noodles Without a Spiralizer: The spiralizer is not the only way to make noodles. You can use a julienne vegetable peeler or a mandoline. You can also use a standard vegetable peeler to make wide noodles or ribbons.

Tomatoes: Other varieties of tomatoes work (like cherry tomatoes), you need 12 ounces. Canned tomatoes also work, you may want to hold back some of the liquid in the can.

Extra liquid in the pan: Don't be surprised if liquid collects at the bottom of the serving dish. It mixes with tomato, garlic, cheese, and olive oil, so it's delicious.

Vegetarian option: Parmesan cheese may contain animal rennet, so it's crucial to check labels before use. Fortunately, several American brands offer vegetarian Parmesan cheese alternatives or use nutritional yeast. When using nutritional yeast, add to your tastes. I'd start with two tablespoons and increase from there.

Nutrition Facts: The nutrition facts provided below are estimates. We have used the USDA database to calculate approximate values. We assumed 1/2 teaspoon salt.

If you make this recipe, snap a photo and hashtag it #inspiredtaste - We love to see your creations on Instagram and Facebook! Find us: @inspiredtaste

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How to make our 20-minute zucchini noodles pasta recipe with garlic, basil, tomatoes, and parmesan cheese. With quick video!

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garclic zucchini noodles for a class project

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Prestep 1 how to pick out the right zucchini 

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Prestep 1 how to pick out the right zucchini 

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How to pick the right zucchini class project!

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Prestep 2 how to cut zucchini using a vegetable pasta cutter

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Prestep 2 how to cut zucchini using a vegetable pasta cutter

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How to cut a zucchini with a vegetable pasta cutter

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"Momma is home, Owen! Put your dinosaurs away and come to wash your hands for dinner!"

Owen put away his toys and ran to the door, smiling, happy to see his Momma. Owen and his moms have dinner together every night. His Mimi was the best cook and was in charge of making most of their meals.

Mimi brought out a couple of bowls to serve the food. They had a main dish and a couple of sides. One of the bowls had something green, which smelled different than anything Owen had smelled before.

"Mimi, what's that?" Owen asked, pointing to a bowl with sauteed zucchini.

Mimi replied, "Owen, this is zucchini. It's so yummy. You'll love it!"

Owen took a bite and said, "It smells funny, Mimi!"

Owen's Mimi replied, "Owen, this is dinner and you have to eat it whether you like it or not! Just have another bite, you'll realize it's so good!"

As Owen was chewing, with squished zucchini halfway out his mouth, he cried, "I can't, Mimi, it's too mushy!" He pushed his plate away.

Do you have a picky eater who reacts the same way when encountering a food with a new texture? Or a child who simply refuses to try something new? We know how difficult it can be to manage this kind of picky eating. That's why we put together this guide to help you learn how to get your kid to eat zucchini. In this article, we discuss:
Related: Trying to feed a baby zucchini? Read our blog to learn how to serve zucchini to babies.
The Benefits of Zucchini for Kids

Zucchini is a type of squash and a member of the summer squash family. A fun zucchini fact for kids is that although we consider them vegetables, zucchinis are technically fruits!

They are really great for kids because they are filled with water and contain fiber. The water and fiber help kids stay regular and prevent constipation.

Zucchini has vitamin A, which supports eye and immune health. It also contains antioxidants, which help protect the cells in the body from damage. While cell damage is normal, the antioxidants can reverse the process.
Related: Looking for a zucchini recipe for kids? Try these zucchini fritters today!
How to Serve Zucchini to Picky Eaters

Getting your picky child to try zucchini may be challenging, but you are in luck because it can be served in many ways. Zucchini can be grilled, baked, put in soups or stews, added to smoothies, or served hot or cold. When serving zucchini to your picky eater, it will be helpful for them to try it through multiple exposures. The more opportunities picky kids have to try zucchini, the better.

When serving your kid or toddler zucchini, give them a micro portion. A micro portion is a very small serving. Picky children may feel overwhelmed if given a regular portion of a new food and they are less likely to try it. A micro portion allows your child the opportunity to try zucchini when they are ready. Plus, serving a micro portion will cut down on food waste if your child decides not to eat the zucchini.

Another strategy to use when serving zucchini to selective eaters is to do so without pressuring them to try it. When Owen's Mimi offered him zucchini and he refused, Mimi pressured him by telling him he had to eat it. The added pressure backfired, and Owen pushed his plate away.

Pressure at mealtimes can also sound like:

"Owen, you can't leave the table until you take a bite of everything, including the zucchini."

"Finish your zucchini. Then you can play with your toys!"

"I'll make you something else to eat if you try the zucchini."

Removing pressure can help our children decide if they want to try the new food. Letting fussy eaters try foods when they feel ready can actually help them like new foods.

The next time Mimi fixes zucchini, she can give Owen a micro portion and allow him to choose if he would like to try it.

Related: Try BetterBites - the best-selling picky eating course for families.

How to Talk About Zucchini to Help Your Child Try It

Picky eaters use negative language to talk about foods they aren't familiar with and foods they don't like. If zucchini is a new food for your child or toddler, they are more likely to say it is "too squishy" or that it "feels weird" when they chew a piece. For selective eaters, this language reinforces their negative feelings about the food.

The good news is kids learn new things every day, and you can teach them a new way to talk about zucchini. Instead of using negative language, model how to talk about zucchini in a neutral and objective way. Modeling is a technique where your kids learn something new by watching you do it and then copying you.

Having your picky child use neutral language when talking about food is so important because it helps change the way they think about it. This strategy does take time so you won't see drastic results overnight, but stick with it!

Here are some words you can start using at home to describe zucchini to your picky eater:

Green outside, light color inside

Mild sweet

Tender/soft

Vegetable

Long

Medium smell

Small sound

To get her kid to eat zucchini, Mimi can talk to Owen about the squash and tell him it is a soft vegetable that makes a small sound when you eat it.

Related: Need help meal planning? Try Real Easy Weekdays: The Meal Plan for Busy Families.

How to Help Your Child Understand What Zucchini Does in Their Body

Owen's Mimi tried to convince him to eat zucchini, and that did not work out. This is what happens with most kids when we try to force them to try a new food; they resist. In order to encourage your picky eater to try zucchini, we have to be mindful of how we talk about it.

Instead of telling your kid or toddler that zucchini is so tasty or good for them, we can teach them about what zucchini does in their body. Sharing information that your little one can understand helps them learn about what it does and how it will benefit their body.

This can change how they think and feel about zucchini. Eventually, they will choose to try it when they are ready.

Here are some facts you can share with your child about zucchini:

Age 0-3: Zucchinis have a lot of water in them and our bodies need water to feel good!

Age 3-5: When we eat water-filled foods like zucchini, we have an easier time going to the bathroom.

Age 6-11: Zucchini has water and something else called fiber, which helps us during bathroom breaks.

Age 12-18: Zucchini is a vegetable filled with water and fiber. When the water and fiber move through our bodies, it helps push our bowels through our gut so we have an easy time using the bathroom.

Next time zucchini is made, Mimi can tell Owen a new fact so he continues to learn about the benefits of zucchini.

Related: Get our free guide, From Stress to Success: 4 Ways to Help Your Child Eat Better Without Losing Your Mind.

Zucchini Food Activity

Our final strategy to reverse picky eating involves getting kids closer to new foods through play. Food play includes looking, smelling, touching and tasting new foods. Why is food play helpful? When toddlers and kids encounter new foods, they could feel overwhelmed and that may trigger their bodies' fight, flight or freeze reaction. Interacting with food through play helps picky kids get used to new food, so they are desensitized and have less fear.

Food play activities can be simple or elaborate based on the time you have, but no matter what kind of activity you choose, when your picky kid feels more comfortable around zucchini, they are more likely to try it.

Selective children will need multiple exposures to zucchini, and this activity counts as one! This activity may not get your child to try it right away, but it will be very helpful to the overall goal of teaching your kid to eat zucchini.

​​If you want more activity ideas, check out Food Play Every Day: 102+ Food Play Activities for Kids.
Zucchini Food Puzzles
Age: 2+
Materials

1 zucchini, washed and cut in rounds

1 cucumber, washed, cut in rounds, optional

Mini cookie cutter (one or more shapes, whatever you have)

Steps

1. If desired, saute zucchini for 5 minutes to keep it firm and not mushy.

2. Use the cookie cutter to cut out shapes in the cucumber and zucchini. If your child is able, allow them to cut out the shapes.

3. Once shapes are cut, mix and match to make into small puzzles.

4. As a second option for older kids, use the different shapes to play a game like tic-tac-toe.

Note: You can use cooked or uncooked zucchini for this activity so your child can explore the different feel of zucchini!
Thanks for being part of our community that's teaching kids to eat more foods! References
Baylin, Jonathan. "Behavioral Epigenetics and Attachment: The New Science of Trust and Mistrust." The Neuropsychotherapist 1, no. 3 (2013): 68-79. https://doi.org/10.12744/tnpt(3)068-079.

Benson, Jeryl D., Carol S. Parke, Casey Gannon, and Diane Muñoz. "A Retrospective Analysis of the Sequential Oral Sensory Feeding Approach in Children with Feeding Difficulties." Journal of Occupational Therapy, Schools, & Early Intervention 6, no. 4 (2013): 289-300. https://doi.org/10.1080/19411243.2013.860758.

Berk, Laura E. Development Through the Lifespan. 7th ed. Boston, MA: Pearson Education, Inc., 2018.

Bodison, Stefanie C., and L. Diane Parham. "Specific Sensory Techniques and Sensory Environmental Modifications for Children and Youth with Sensory Integration Difficulties: A Systematic Review." American Journal of Occupational Therapy 72, no. 1 (December 2017). https://doi.org/10.5014/ajot.2018.029413.

Case-Smith, Jane, and Jane Clifford O'Brien. Occupational Therapy for Children. Maryland Heights, MO: Mosby/Elsevier, 2010.

Cassoobhoy, Arefa, reviewer. "Zucchini: Health Benefits, Nutrients, Preparation, and More." Nourish by WebMD. WebMD, September 22, 2020. https://www.webmd.com/diet/health-benefits-zucchini.

Cooke, L. "The Importance of Exposure for Healthy Eating in Childhood: A Review." Journal of Human Nutrition and Dietetics 20, no. 4 (2007): 294-301. https://doi.org/10.1111/j.1365-277x.2007.00804.x.

Copple, Carol, and Sue Bredekamp. Developmentally Appropriate Practice in Early Childhood Programs: Serving Children from Birth Through Age 8. 3rd ed. Washington, D.C.: National Association for the Education of Young Children, 2008.

Cronometer. Accessed September 5, 2021. https://cronometer.com

Hagan, Joseph F., Judith S. Shaw, and Paula M. Duncan, eds. Bright Futures: Guidelines for Health Supervision of Infants, Children, and Adolescents (Pocket Guide). 4th ed. Elk Grove Village, IL: American Academy of Pediatrics, 2017. https://brightfutures.aap.org/Bright%20Futures%20Documents/BF4_POCKETGUIDE.pdf.

Kramer, Paula, Jim Hinojosa, and Tsu-Hsin Howe. Frames of Reference for Pediatric Occupational Therapy. Philadelphia: Wolters Kluwer, 2020.

Milestone Moments: Learn the Signs, Act Early. Atlanta, GA: Department of Health & Human Services USA, Centers for Disease Control and Prevention, 2011. https://www.cdc.gov/ncbddd/actearly/pdf/parents_pdfs/MilestoneMomentsEng508.pdf.

Min, Kyoung-Chul, and Yoo-Im Choi. "Review of Effectiveness Sensory Integration Therapy on Feeding and Oral Function of Children Focus on Single-Subject Research Design." Journal of Korean Society of Occupational Therapy 29, no. 1 (2021): 101-13. https://doi.org/10.14519/kjot.2021.29.1.08.

Papalia, Diane E., Ruth Duskin Feldman, and Sally Wendkos Olds. Human Development. New York, NY: McGraw-Hill Higher Education, 2009.

Parham, L. Diane, Gloria Frolek Clark, Renee Watling, and Roseann Schaaf. "Occupational Therapy Interventions for Children and Youth with Challenges in Sensory Integration and Sensory Processing: A Clinic-Based Practice Case Example." American Journal of Occupational Therapy 73, no. 1 (January 2019). https://doi.org/10.5014/ajot.2019.731002.

Petre, Alina. "12 Health and Nutrition Benefits of Zucchini." Healthline, February 19, 2019. https://www.healthline.com/nutrition/zucchini-benefits.

"Preschooler Development." MedlinePlus. U.S. National Library of Medicine, July 2, 2021. https://medlineplus.gov/ency/article/002013.htm.

Roley, Smith Susanne, Erna I. Blanche, and Roseann C. Schaaf. Understanding the Nature of Sensory Integration with Diverse Populations. Austin, TX: Pro-Ed, 2007.

"Squash, Summer, Zucchini, Includes Skin, Raw." FoodData Central. USDA, April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients.

"Understanding Antioxidants." Harvard Health Publishing. Harvard Medical School, January 10, 2019. https://www.health.harvard.edu/staying-healthy/understanding-antioxidants.

Yang, Jing, Hai-Peng Wang, Li Zhou, and Chun-Fang Xu. "Effect of Dietary Fiber on Constipation: A Meta Analysis." World Journal of Gastroenterology 18, no. 48 (December 28, 2012): 7378. https://doi.org/10.3748/wjg.v18.i48.7378.

"Zucchini." SNAP Education Connection. Accessed September 5, 2021. https://snaped.fns.usda.gov/seasonal-produce-guide/zucchini.

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How to Get Kids to Eat Zucchini - Picky Eater's Guide

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Loaded with water and fiber, zucchini has many benefits for kids. Does your picky eater complain it's too mushy? We can help get your kids to eat zucchini!

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You Need to Harvest Zucchini More Often Than You Think—Here’s Why

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Learn from a gardening pro how to grow and harvest your own fresh zucchini.

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Zucchini contains many nutrients. As a result, including it in your diet may have a variety of health benefits. Although zucchini is often considered a vegetable, it is botanically classified as a fruit.

Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers.

It can grow to more than 3.2 feet (1 meter) in length but is usually harvested when still immature - typically measuring under 8 inches (20 cm). It also occurs in several varieties, which range in color from deep yellow to dark green.

While squashes originated in the Americas, this particular variety was first developed in the early 1800s in Italy ().

Zucchini has been used in folk medicine to treat colds, aches, and various health conditions. However, not all of its uses are backed by science.

Here are 12 evidence-based benefits of zucchini.

Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds.

One cup (223 grams) of cooked zucchini provides ():

It also contains small amounts of iron, calcium, zinc, and several other B vitamins.

In particular, its ample vitamin A content may support your vision and immune system.

Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking.

Summary
Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less.

Zucchini is also rich in antioxidants.

Antioxidants are beneficial plant compounds that help protect your body from damage by free radicals.

Carotenoids - such as lutein, zeaxanthin, and beta-carotene - are particularly plentiful in zucchini ().

Summary
Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the fruit's skin.

Zucchini may promote healthy digestion in several ways.

For starters, it's rich in water, which can soften stools. This makes them easier to pass and reduces your chances of constipation ().

Zucchini also contains both soluble and insoluble fiber.

Insoluble fiber adds bulk to stools and helps food move through your gut more easily, further reducing constipation risk. This benefit is compounded if you have enough fluids in your diet ().

What's more, SCFAs may help reduce inflammation and symptoms of certain gut disorders, such as irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis (, , ).

Summary
Zucchini is rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders.

Zucchini may help lower blood sugar levels in people with type 2 diabetes.

At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.

Low-carb diets can significantly lower blood sugar and insulin levels, both of which may keep blood sugar levels stable and reduce the need for medication in people with type 2 diabetes (, ).

The fiber found in zucchini may also help increase insulin sensitivity, which can help stabilize blood sugar as well ().

Additionally, animal studies note that zucchini peel extract may help reduce blood sugar and insulin levels. This may be due to the skin's potent antioxidants ().

However, human research is needed before strong conclusions can be made.

Summary
Zucchini's fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing your risk of type 2 diabetes.

Zucchini may also contribute to heart health.

Its high fiber content may be largely responsible. Observational studies show that people who eat more fiber have a lower risk of heart disease (, ).

Pectin, one type of soluble fiber found in zucchini, appears particularly effective at reducing total and "bad" LDL cholesterol levels (, ).

In a review of 67 studies, consuming as little as 2-10 grams of soluble fiber per day for around 1-2 months reduced, on average, total cholesterol by 1.7 mg/dl and "bad" LDL cholesterol by 2.2 mg/dl ().

Zucchini is also rich in potassium, which may help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to a lower risk of heart disease and stroke (, , , , ).

Moreover, diets rich in carotenoids - likewise found in zucchini - appear particularly protective against heart disease ().

Summary
The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease.

Adding zucchini to your diet may aid your vision.

That's partly because zucchini is rich in vitamin C and beta-carotene - two nutrients important for eye health (, ).

This may include a lower risk of macular degeneration, which is the leading cause of irreversible vision loss in older adults (, ).

In addition, diets high in lutein and zeaxanthin may also lower your likelihood of developing cataracts, a clouding of the lens which can lead to poor eyesight ().

Summary
Zucchini is rich in manganese, lutein, zeaxanthin, and vitamins A and C - nutrients which contribute to healthy vision and may lower your risk of age-related eye conditions.

Regular consumption of zucchini may help you lose weight.

Its fiber content may also reduce hunger and keep your appetite at bay ().

Moreover, studies consistently link high fruit and vegetable intake to weight loss and a slower rate of weight gain over time (, ).

What's more, intake of non-starchy, dark green or yellow vegetables - with similar nutrition profiles to zucchini - appears particularly beneficial to weight loss (, ).

Summary
Zucchini is rich in water and fiber yet low in calories, all of which may help reduce hunger and help you feel full - potentially leading to weight loss over time.

Zucchini may offer some additional benefits. The most well-researched include:

1. Bone health. Zucchini is rich in the antioxidants lutein and zeaxanthin, as well as vitamin K and magnesium, all of which can help strengthen bones (, ).

2. Anticancer effects. Test-tube and animal studies indicate that zucchini extracts may help kill or limit the growth of certain cancer cells. However, human research is needed (, ).

3. A healthy prostate. Animal research shows that zucchini seed extracts may help limit prostatic hyperplasia, an enlargement of the prostate that commonly causes urinary and sexual difficulties in older men (42).

4. Thyroid function. Testing in rats reveals that zucchini peel extracts may help keep thyroid hormone levels stable. That said, research in humans is needed ().

Summary
Zucchini may benefit bone, thyroid, and prostate health. It may also have anticancer properties. However, more research is needed before strong conclusions can be made.

Zucchini is incredibly versatile and can be eaten raw or cooked.

Here are some ways to incorporate it into your meals:

Add it raw to salads.

Stew it with other summer fruits and vegetables to make ratatouille.

Stuff with rice, lentils, or other vegetables, then bake it.

For a mild stir-fry, add olive oil and sauté it.

Boil it, then blend it into soups.

Serve it as a side, grilled or sautéed with a little garlic and oil.

Try it breaded and fried.

Spiralize it into spaghetti- or linguine-like noodles, or slice it to replace lasagna sheets.

Bake it into breads, pancakes, muffins, or cakes.

In some cultures, the zucchini flower is considered a delicacy. You can either deep-fry it or sprinkle it raw atop salads, soups, and stews.

Summary
Zucchini can be eaten raw or cooked in soups, stews, sandwiches, salads, baked goods, and more.

Zucchini is a versatile squash rich in vitamins, minerals, and plant compounds.

It may offer several health benefits, ranging from improved digestion to a lower risk of heart disease.

Zucchini may aid your bones, thyroid, and prostate.

If you're curious, try adding this soft, mild fruit to your diet today.

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12 Health and Nutrition Benefits of Zucchini

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Zucchini is a popular summer squash that can be eaten raw or cooked. Here are 12 health and nutrition benefits of zucchini.

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19 Zucchini Main Dish Recipes to Make for Dinner

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Find main dish recipes with zucchini, such as Zucchini Stuffed Chicken, Zucchini and Ground Beef Skillet, and Zucchini Lasagna. Get the easy zucchini main dish recipes here.

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This Easy Sautéed Zucchini with Parmesan celebrates summer's most ubiquitous squash in all its green glory. My gut reaction to zucchini is to gussy it up. While this impulse leads me on many delicious paths, the other week I realized that of the 30 and counting zucchini recipes on this site, I don't have a single one that lets zucchini be the true star. Today is the day!

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Whether you are a) seeking fresh ideas for easy, better-for-you side dishes, b) are in desperate need of an efficient way to use up your zucchini supply, or secret answer c) all of the above, this easy sautéed zucchini with Parmesan delivers.

It's simple, tasty, and even better re-crisped lightly on the stove the next day, so you can make a big batch tonight and enjoy the leftovers as the week goes on.

A Simple Zucchini Recipe

I knew I liked zucchini as a component of other dishes ranging from Cheesy Potato Fritters with Zucchini, Healthy Shrimp Scampi with Zucchini Noodles, and Zucchini Boats, to a cache of baked treats ( Healthy Zucchini Muffins with Chocolate Chips, Vegan Zucchini Bread, Zucchini Cookies with Chocolate Chips, Zucchini Brownies ...).

Aside from making Grilled Zucchini or Air Fryer Zucchini every now and then, however, prior to making this recipe I didn't put much thought into ways to enjoy zucchini on its own.

As I discovered, zucchini doesn't need much to be marvelous.

This recipe contains only a few easy ingredients.

Don't be tempted to fuss with it further.

Set the baking aside for a night and let's let zucchini be zucchini!

How to Make the Best Easy Sauteed Zucchini

Here's what we have:

Zucchini. You have a lot of it. I have a lot of it. You can also turn this into sautéed zucchini and yellow squash by using a mix of the two.

Onion. Not mandatory, but I do love the additional note of savoriness it provides. Bonus: if you reheat the leftovers in a skillet the way I suggest in the recipe notes, the sliced onion becomes extra crispy. I burned my fingers picking it right out of the pan to munch!

Butter. A few tablespoons are all you need to make this sautéed zucchini taste like a treat.

Parmesan. The creamy, nutty, salty somethin' somethin' that sends this sautéed zucchini into second-helpings territory. I also love it on my Roasted Zucchini.

What is a Good Herb for Zucchini?

Really, you have the pick of the garden. Since I don't have a garden myself, I used a pinch of dried thyme, which is both tasty and convenient, but if you prefer you can use fresh thyme.

Fresh basil and/or a handful of fresh chives would be fabulous too.

How Do You Fry Zucchini?

One of the many beautiful things about this sautéed zucchini recipe is that deep frying is not needed for a rich and satisfying result.

Add a little bit of olive oil to the pan for its higher burning temperature which helps the outsides of the zucchini brown, then add butter to boost the sauté and provide mega flavor and the right amount of indulgence.

Give the zucchini slices a light pan fry, stopping as soon as the outsides begin to turn golden. You'll be left with a nice, lightly crisp exterior, without the interior becoming soggy.

Be patient as you sauté. These lip-smackin' slices are worth the wait.

How Do You Cook Zucchini Ribbons?

I stuck to zucchini slices for this recipe for the sake of speed (I wasn't feeling patient enough to cut ribbons), but you can slice the zucchini into thin ribbons with a vegetable peeler or use a spiralizer like this one to make sautéed zucchini noodles if you like.

For sautéed zucchini ribbons or noodles:

Follow the recipe as directed through Step 1.

In Step 2, add the ribbons or noodles to the pan, then lightly sauté, using tongs to toss them with the butter and seasoning for a few short minutes, just until the zucchini is warmed through.

May the forks fly and your zucchini shine!

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Easy sauteed zucchini with Parmesan is healthy, simple and a great way to cook zucchini! One of the best zucchini recipes for quick sides.

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Can be both main or side dish.

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These crispy zucchini fritters are a great way to use up a summer surplus of zucchini. Serve them with your favorite sauce for a tasty side dish or snack!

This zucchini fritters recipe is the perfect thing to make when you have a surplus of summer squash in the fridge. It calls for a full pound of zucchini, about 3 medium. But it's so tasty that if you happen to have even more zucchini than that on hand (and at this time of year, you might), you probably won't mind making it again and polishing off another batch of zucchini fritters the next day.

These zucchini fritters are crispy on the outside and light and tender in the middle. Lemon zest makes them nice and bright, while scallions, garlic, and dill give them a kick of savory flavor. We love them on their own, hot off the stove, but they're even better with a creamy sauce to jazz them up. Serve them with tartar sauce, dill sauce, or a dollop of tzatziki for a delicious summer appetizer or side dish.

How to Make Zucchini Fritters

This zucchini fritters recipe is super simple to make! You can think of it in three main parts:

1. Prep the zucchini.

2. Make the batter.

3. Form and fry the fritters.

But first, you'll need these ingredients:

Ingredients

Lots of zucchini, of course! A mix of yellow squash and zucchini would work here too.

Eggs and all-purpose flour - They bind the fritters together.

Scallions and garlic - They give the fritters an oniony kick.

Fresh dill - It adds sour, savory flavor.

Lemon zest - For brightness.

Panko breadcrumbs - You'll mix some into the fritter mixture to help it hold together. After you shape the fritters, you'll coat them in more panko to create a crunchy exterior crust.

Avocado oil - For pan-frying the fritters. I prefer it to olive oil here because it has a higher smoke point.

And salt and pepper - To make all the flavors pop!

Find the complete recipe with measurements below.
So, you have your ingredients handy. It's time to cook!

Start by prepping the zucchini. First, shred it on the large holes of a box grater. Then, wrap it in a clean kitchen towel and squeeze out as much liquid as you can. This step helps create the fritters' light, crispy texture. If the zucchini is too moist, the fritters will be soggy.

Next, make the fritter batter. In a large mixing bowl, combine the shredded and drained zucchini with the eggs, green onions, garlic, dill, lemon zest, salt, and pepper. Sprinkle in the flour, add 1 1/2 cups of the panko, and fold to combine.

Then, shape the fritters. Form the mixture into thin patties and coat them in the remaining panko.

Finally, cook. Pan-fry the fritters in a hot cast-iron skillet until they are crisp and golden brown. Transfer to a large plate or baking sheet lined with paper towels to soak up any excess oil.

Serve hot with your desired sauce. Enjoy!

Zucchini Fritters Recipe Tips

Squeeze that zucchini! For zucchini fritters that are crisp on the outside and light and tender in the middle, squeeze as much water as you can out of the shredded zucchini. If the zucchini is too wet, the fritters will be soggy.

Size matters. When you first shape the zucchini fritters, the zucchini mixture might seem loose, and it might feel like the fritters are going to fall apart. That's totally normal! The key to helping them hold together is making them on the smaller side. Use a 1/4-cup measuring scoop to portion out the fritter mixture and flatten it into thin patties. The small, thin patties will become deliciously crisp (and totally cohesive) as they cook.

Preheat your pan. In this zucchini fritters recipe, I tell you to start heating your skillet before you shape the fritters. I wrote it this way on purpose! A hot skillet is essential for cooking crisp, well-browned fritters that easily release from the pan. Be sure to give your skillet plenty of time to heat up before you start to cook.

What to Serve with Zucchini Fritters

These zucchini fritters are best served hot off the stove, while they're still nice and crispy. Enjoy them on their own, with a pinch of salt and a squeeze of fresh lemon juice, or pair them with a dipping sauce for an extra burst of flavor. Any of these dip or sauce recipes would be delicious:

Wondering what to serve with zucchini fritters? They're a fantastic starter for a summer meal, and they're a lovely side dish for any simply cooked protein. I also like to pair them with a hearty salad, like my panzanella, Greek salad, or chopped salad, for a light, fresh summer dinner.

Storage

We tend to devour these zucchini fritters on the day they're made, but on the rare occasion that we have leftovers, they keep well for up to 2 days in an airtight container in the fridge. To reheat them, warm them in a toaster oven or air fryer until crisp, or quickly re-crisp them in a hot skillet on the stove.

Serving suggestion: I love to use leftover fritters in a sandwich. After I reheat them, I stuff them into a pita with fresh herbs and a swoosh of romesco sauce (or any of the sauces listed above). It's such a yummy lunch!

More Favorite Zucchini Recipes

If you love these easy zucchini fritters, try one of these summer zucchini recipes next:

Zucchini Fritters

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This easy zucchini fritters recipe is a great way to use up extra summer zucchini. The fritters are crispy, golden brown, and SO delicious.