by Olena

45 Healthy Zucchini Recipes

Olena's image
Olena Osipov
5 from 7 votes

Here are 45 healthy zucchini recipes that are easy to follow, use simple wholesome ingredients, and are packed with flavour! Enjoy your zucchini all year round whether it’s the main dish, a side dish, or even a baked dessert! There is something for everyone. As always, tips, variations, ways to serve it, and storage suggestions included.

Also included are lots of ways to make healthier versions of your favourites like zucchini bread, zucchini lasagna, and even zucchini brownies.

Healthy Zucchini Recipes

Zucchini is a beautiful summer squash that we just can’t get enough of! It’s a juicy, buttery, tender-crisp veggie that is just as delicious grilled or steamed as it is roasted or baked. If you’ve got a garden full of zucchini (or courgette as they are sometimes called!) that you’re wondering what to do with, or you just happen to love zucchini, you’re sure to find your new favourite recipe in this list. There are side dishes, main dishes, and even desserts!

Despite it being a summer squash, zucchini can be found at your local grocery store all year round, so keep these easy healthy zucchini recipes handy when you’re looking for holiday side dishes and cozy baked goods. You’ll find that each recipe is easy to follow, gives tips and tricks to make it even easier, uses simple, fresh, and healthy ingredients, and allows for customizing the way you like it.

So, keep reading. There are a TON of healthy and easy zucchini recipes at your fingertips! I’ve collected 45 healthy zucchini recipes from my blog that are reader favorites.

Why We Love Zucchini Recipes

  • Plenty of ideas on what to do with more than enough zucchini.
  • Healthy and delicious are always two things I keep at the forefront of my recipes.
  • Versatile recipes for a versatile vegetable, whether it be a main dish, a side dish or a healthy zucchini dessert. It could be vegetarian, gluten-free, dairy-free, refined sugar-free, or all of the above. It could be a baked zucchini recipes healthy, grilled or a spiralized zoodle!
  • Kid-friendly recipes are in abundance in this collection of recipes. Find ones your whole family will love and add them to your rotation. Adding more veggies to your kids’ meals and desserts is now even easier.
  • Quick and easy is the name of the busy household game. Anything that works for a busy family I have included in here. Perfect for easy weeknight zucchini dinners.

Cooking with Zucchini Tips

  • Types of zucchini: You can use green or yellow, long or round, squash or zucchini in recipes interchangeably.
  • Don’t overcook: Zucchini consists of over 90% water by weight. Follow the recipe and stop cooking squash when it’s still firm and might appear undercooked.
  • Large garden zucchini: If the recipe is calling for a small-medium zucchini, cut a large zucchini in half. Slice it into 2-inch rounds on the angle. sliced zucchini on a cutting board
  • Freezing: Zucchini doesn’t freeze well because of the high water content. The only way I would recommend is to freeze cubed or grated zucchini and then use it in soups and baking later on.
  • Cooking methods: When baking or grilling sliced rounds, you want to make sure they are thick enough to not become soggy, and uniform sizes, to cook evenly.
  • Zucchini skin: No need to peel it, even when you’re baking with it. Zucchini skin is edible and easily digestible and comes with a lot of nutrients. Just make sure you wash it first!

I hope you enjoy these healthy zucchini recipes as much as I do! Let me know which ones you try by rating them in the comment section below.

Storing and Reheating Leftover Zucchini Recipes

The beauty of these recipes is they come with all of the information you could possibly need! Depending on the recipe, you will be given specific storage suggestions based on whatever it is. Some will let you know to only store in the fridge for a couple of days, while others will let you know it can be made ahead for meal prep or freezes very well. You will find them at the bottom of the recipes and when in doubt feel free to leave me a question in the comment section and I will get back to you with an answer.

More Healthy Zucchini FAQs

Is zucchini healthy?

It is very healthy. Zucchini is a superfood full of antioxidants as well as vitamins A (improves eye health) and C (boosts immune system and guards against asthma), fibre (lowers cholesterol), and potassium (lowers blood pressure). It’s also a tasty and versatile veggie which makes it easier to add to your daily diet.

How to cook zucchini healthy?

Zucchini itself is healthy, so you want to keep it as close to its natural state as possible for optimum nutrients. Bringing out its natural flavours without overpowering it with unhealthy ingredients is the best way to enjoy it. You can steam, bake, roast, or grill zucchini, and depending on how high the heat is, or how long it’s cooked, will determine how much of its nutrients are lost. In the end, no matter what, all of my recipes are created with health in mind. These recipes celebrate zucchini and all of its nutrients and flavours!

Can you eat zucchini with the skin?

Absolutely! In fact, you will find all kinds of nutrients within the skin of the zucchini. It’s also soft, and very thin, so definitely keep it on. Zucchini contains a lot of water, so in some cases, the skin serves a purpose of keeping everything intact and not falling apart while it cooks.

Zucchini Chicken Recipes

Tex Mex Chicken and Zucchini

Mexican Chicken and Zucchini cooked in one skillet with black beans, corn, fresh herbs, taco seasoning and melted cheese on top. One pan, low carb and 30 minutes dinner.
Tex Mex Chicken and Zucchini

Caprese Chicken and Zucchini

Caprese Chicken and Zucchini cooked in fresh tomato sauce, with melted buffalo mozzarella cheese on top and garnished with basil. Serve on its own for easy low carb dinner or with spaghetti for a family meal. Buon appetito!

Caprese Chicken & Zucchini

Chicken Zucchini Casserole

Low-carb Chicken Zucchini Casserole with layers of chicken, zucchini noodles and easy enchilada sauce. Lots of fiber, vegetables and protein.

Chicken Zucchini Casserole

Chicken Zucchini and Corn

This garlic Chicken Zucchini and Corn recipe is a 20 minute healthy weeknight dinner that was inspired by my Ukrainian roots. Low carb, easy and one pan deliciousness!

Chicken Zucchini and Corn

Zucchini Noodles with Chicken, Cilantro and Lime

Zucchini Noodles with Chicken, Cilantro and Lime is delicious 20 minute, healthy and gluten free dinner idea. If you don’t have a spiralizer, just chop zucchini.

Zucchini Noodles with Chicken, Cilantro and Lime

Greek Chicken Kabobs

Greek Chicken Kabobs recipe flavoured in as little as 30 minutes marinade, then grilled on skewers with vegetables for the most delicious and healthy chicken souvlaki.

greek chicken kabobs with zucchini

Quinoa Skillet with Chicken and Garden Veggies

Quinoa Skillet recipe with chicken breast and vegetables like zucchini, tomato and corn. Healthy chicken and quinoa dinner in less than 40 minutes with leftovers the whole family will love.

Quinoa Skillet with Chicken and Garden Veggies

Healthy Chicken Lettuce Wraps

Loaded with chicken, a savory sauce, diced zucchini and bell pepper and then topped with crunchy cashews and green onions, these lettuce wraps are perfect for a low carb lunch or light dinner!

healthy chicken lettuce wraps on plate

Zucchini Dinner Recipes

Ground Turkey Zucchini Skillet with Pesto

This 30 minute healthy Ground Turkey Zucchini Skillet with Pesto is delicious low carb one pot dinner recipe that will become your family’s favourite! Minimum ingredients and effort with maximum flavour.

Ground Turkey Zucchini Skillet with Pesto

Zucchini Lasagna

Zucchini Lasagna made low carb with layers of zucchini instead of pasta, flavorful turkey tomato sauce and gooey cheese. Classic comfort food experience at only 318 calories per huge slice.

Zucchini Lasagna

Tex Mex Rice and Beans with Zucchini

Tex Mex Rice and Beans is a 30 minute one pot easy and healthy Mexican rice with zucchini, brown rice, black beans, corn, diced tomatoes and spices

Tex Mex Rice and Beans with Zucchini

Tuna Zucchini Fritters

Tuna Zucchini Fritters for a 30 minute kid friendly healthy recipe with canned tuna, Parmesan cheese and a hefty dose of vegetables.

Tuna Zucchini Fritters

Pasta with Zucchini and Tomatoes

Pasta with zucchini, tomatoes, garlic and basil is 20 minute healthy dinner that is a summertime must have. Light and fresh, everyone will love this garden dinner!

Pasta with Zucchini and Tomatoes

Lemon Dill Shrimp, Zucchini & Peas in 15 Minutes

Lemon Dill Shrimp recipe with crunchy zucchini and bursting peas, sautéed with lemon, garlic and dill and ready in 15 minutes.

Lemon Dill Shrimp, Zucchini & Peas in 15 Minutes

Pad Thai Zucchini Noodles Salad

Pad Thai Zucchini Noodles Salad recipe with zucchini pasta, healthy peanut sauce, shrimp or tofu and half amount of calories in under 20 minutes.

Pad Thai Zucchini Noodles Salad

Crustless Zucchini Quiche

Melt in your mouth Zucchini Quiche without the crust. Tastes so good cold! Simple ingredients make it an easy quiche recipe to whip up any time life gives you zucchini.

Crustless Zucchini Quiche

Healthy Turkey Burger

Juicy and flavorful Turkey Burger recipe with 5 simple ingredients. And one secret ingredient (hint: it’s also called courgette!) holds turkey burgers together without the breadcrumbs.

Healthy Turkey Burger

Black Bean Burger Recipe

Bake, fry or grill these flavorful vegetarian Black Bean Burgers that are packed with plant protein, zucchini and rice! Veggie burgers hold up well and get a bit of chipotle heat from chili pepper in adobe sauce.

black bean burger on bun with toppings

Turkey Meatballs

Turkey Meatballs stay moist and juicy from added zucchini! Low carb with no breadcrumbs these baked meatballs are perfect for pasta night, as an appetizer, in a salad or make a sub.

turkey meatballs on plate with garnish

Korean Ground Beef and Rice Bowls

Served over fiber rich brown rice, your family will gobble up these Beef, Rice and Vegetable Bowls! Featuring lean ground beef, pepper, zucchini, eggplant and an Asian inspired sauce, these sweet and spicy bowls hit the spot.

korean ground beef rice bowl in bowl with fork

Minestrone Soup

Hearty and filling Minestrone Soup is full of garden bounty including zucchini, green beans, carrots and kale! Simmered in a tomato broth this herb filled, aromatic soup will be a dinnertime winner.

minestrone soup in a bowl with herbs beside bowl

Vegetable Soup

A tasty way to get your veggies in! Loaded Vegetable Soup has zucchini, pepper , onion, corn, potatoes, carrots and celery that are simmered in a smoky tomato sauce that is mmmm, mmmm good!

vegetable soup in pot with ladle

Shrimp Stir Fry

A seafood and veggie stir fry not to be missed! Easy Shrimp Stir Fry uses firm vegetables such as zucchini, broccoli and peppers coated in a thick and flavorful sauce.

shrimp stir fry in bowl on top of a towel

Zucchini Side Dishes

Parmesan Zucchini Sticks

Parmesan Zucchini Sticks are a baked zucchini recipes healthy that are big on flavor, yet low calorie and outrageously tasty. Slices of zucchini baked until crispy and cheese melted on top with simple spices.

Parmesan Zucchini Sticks

Zucchini Fritters

Zucchini Fritters with crispy outside, soft inside and only 5 ingredients. They are perfect for summer zucchini surplus and will disappear at the table.

zucchini fritters

Cheesy Cauliflower Rice and Zucchini

Cheesy Cauliflower Rice recipe with riced cauliflower, garlic and shredded zucchini for an extra vegetable boost. Easy, low carb and compliment just about any main dish.

Cheesy Cauliflower Rice and Zucchini

Zucchini Casserole

Cheesy Zucchini Casserole uses 3 lbs of zucchini and is so easy, quick and low carb. So much flavor from garlic, herbs and Parmesan cheese. So much yum in this baked zucchini recipe that is a healthy summertime favorite.

Zucchini Casserole

Zucchini Tomato Bake

Healthy Zucchini Tomato Casserole with garlic and Parmesan in 5 minutes of prep. Serve as low carb side dish or add cooked chicken for a 30 minute dinner.

Zucchini Tomato Bake

Grilled Zucchini Pizza

Healthy and low carb Grilled Zucchini Pizza, Bites or Boats, or whatever you name them. Will satisfy your pizza cravings with low calories in 15 minutes! Use any toppings you wish and that quick balsamic sauce is to die for!!!

Grilled Zucchini Pizza

Sauteed Zucchini

I could talk about this Sauteed Zucchini for days! Talking points would include how they take 5 minutes, how simple are the ingredients, how tasty it is and best of all how healthy they are. But don’t trust my words. Try for yourself!

Sauteed Zucchini

Grilled Zucchini

Grilled Zucchini with garlic, oil, salt and pepper is our Ukrainian-Russian family recipe. We grill zucchini along with any meat all summer long.

Grilled Zucchini

Zucchini Potato Bake

This healthy Zucchini Potato Bake is inspired by my Ukrainian upbringing. It is chock full of vegetables, contains no whipping cream and just the right amount of cheese and lots of flavour!

Zucchini Potato Bake

Mediterranean Baked Zucchini Sticks

Mediterranean Baked Zucchini Sticks recipe are crunchy oven roasted zucchini with feta cheese, fresh parsley and no breading.

Mediterranean Baked Zucchini Sticks

Balsamic Grilled Vegetables

A summertime grilling favorite! Grilled Vegetables – zucchini, bell pepper and red onion – are tossed with a tangy balsamic vinaigrette and fresh parsley for a side dish that will disappear in a flash.

grilled vegetables pepper zucchini and onion

Zucchini Boats

A fun and tasty dinner that whole family will enjoy! Zucchini Boats are filled with ground turkey seasoned with dried herbs and then topped with cheese.

filled stuffed zucchini boats

Zucchini Baking Recipes

Healthy Zucchini Bread

Healthy Zucchini Bread with applesauce, whole wheat flour and low sugar and low fat. Super delicious, easy and moist recipe.

Healthy Zucchini Bread

Banana Zucchini Muffins

Banana Zucchini Muffins made healthy with whole wheat flour, maple syrup and chocolate bar chunks. Moist and tasty with very little oil.

Banana Zucchini Muffins

Healthy Lemon Zucchini Bread

Healthy Lemon Zucchini Bread that is super moist, lemon-y, sweet and so soft. It will blow your mind! Great for dessert and healthy enough for breakfast or  snack.

Healthy Lemon Zucchini Bread

Healthy Chocolate Zucchini Bread

Healthy Chocolate Zucchini Bread with simple wholesome ingredients in one bowl. Easy, moist and double chocolate quick bread with sneaky veggies.

Healthy Chocolate Zucchini Bread

Lemon Zucchini Muffins

Lemon Zucchini Muffins made healthy with whole wheat flour, plain yogurt, zucchini and no refined sugar. A melt in your mouth muffin that stays moist due to zucchini.

Lemon Zucchini Muffins

Zucchini Banana Bread

Zucchini Banana Bread is easy quick bread perfect for summer baking. Moistened and sweetened with fruit and veggies, it is a hybrid of two favorite breads with virtually no oil.

Almond Flour Zucchini Bread

A cake like bread that is gluten free and perfectly moist! This Almond Flour Zucchini Bread will be a hit with your family who will ask for it on repeat.

almond flour zucchini bread on plate beside zucchini

Healthy Zucchini Muffins

Healthy Zucchini Muffins with applesauce and 3 flour options. Whole wheat or spelt, gluten free and almond flour. Moist and fluffy.

Healthy Zucchini Muffins

Healthy Zucchini Brownies

Zucchini Brownies are easy, fudgy and healthy. Kids will eat them up and not even realize they are eating a vegetable. Taste even better next day.

Healthy Zucchini Brownies

Healthy Pumpkin Cake

Healthy pumpkin cake with both pumpkin and zucchini! Cinnamon spiced for all the fall feels plus topped with a greek yogurt icing makes this cake suitable for dessert…or a decadent breakfast.

pumpkin cake slice on plate with fork and cake tin in background

More Healthy Recipes

45 Healthy Zucchini Recipes

45 Healthy Zucchini Recipes: Tex Mex Chicken and Zucchini

One of our most popular zucchini recipes! Chicken, zucchini, black beans and corn seasoned with fresh herbs and taco seasoning and then cooked in one skillet under blanket of gooey cheese. Low carb 30 minute dinner.
5 from 7 votes
Print Save Rate
Course: Dinner
Cuisine: Tex Mex
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 342kcal
Author: Olena Osipov

Ingredients

  • 1 lb boneless & skinless chicken breasts cut into 1″ chunks
  • 2 large zucchini diced
  • 3 bell peppers medium, chopped
  • 1 onion medium, finely chopped
  • 3 garlic cloves large, minced
  • 1 cup corn fresh or frozen
  • 14 oz can low sodium black beans drained & rinsed
  • 14 oz low sodium diced tomatoes not drained
  • 1 tbsp oil avocado or coconut
  • 1 tbsp cumin divided
  • 1 tsp taco seasoning store bought or homemade taco seasoning
  • 1 tsp salt
  • Ground black pepper to taste
  • 1 cup Tex Mex or Colby Jack cheese shredded
  • 1/2 cup green onions chopped
  • 1/2 cup cilantro chopped

Instructions

  • Preheat large ceramic non-stick skillet on medium heat and swirl oil to heat. Add onion, garlic and bell pepper and saute for 3 minutes, stirring occasionally.
    45 Healthy Zucchini Recipes
  • Push vegetables to one side of the skillet. Add chicken and sprinkle with 1 tsp cumin, salt and pepper. Cook for 5 minutes, stirring occasionally.
    45 Healthy Zucchini Recipes
  • Add corn, black beans, tomatoes, zucchini, taco seasoning and remaining cumin. Stir well, cover with a lid and cook for 10 minutes on low-medium heat.
    45 Healthy Zucchini Recipes
  • Sprinkle with shredded cheese, cover and cook until cheese has melted. Garnish with green onion and cilantro. Serve hot on its own; or with quinoa or brown rice.
    45 Healthy Zucchini Recipes

Store: Refrigerate in an airtight container for 3-4 days. Do not freeze.

    To Reheat: Simmer on low heat in covered skillet for 5 minutes. No additional water or oil is needed to reheat if you use a non-stick skillet.

      Video

      Notes

      Do not over cook the zucchini. Zucchini is comprised of 95% water. The longer you cook zucchini, the more water it releases. Follow the recipe and cooking times and do NOT cook until the zucchini appears soft and cooked (or your dinner will be mushy).

      Nutrition

      Calories: 342kcal | Carbohydrates: 23g | Protein: 25g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 68mg | Sodium: 712mg | Potassium: 724mg | Fiber: 6g | Sugar: 9g | Vitamin A: 2380IU | Vitamin C: 93mg | Calcium: 176mg | Iron: 2mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      19 comments on “45 Healthy Zucchini Recipes

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      1. So many zucchini recipes! I can’t wait to try them! I think I saved at least 25 out of the 30 recipes! Thank you!

      2. 5 stars
        The Zucchini Quiche, Greek Chicken Kabobs, and the Mediterranean Zucchini were all delicious. So can’t wait to try the rest of these. Going to grab more zucchini to try some more of these fabulous recipes. Thanks so much for sharing. ?

      3. I commend you on your creativity in these recipes, the combinations are inspiring to try some, I would like to post this in my blog my people would love it, with your permission of course, I would post a short article along with your image, and link it back to your blog for recipe, it can bring you traffic, and fine content for me.Please let me know in posted email, you have a great informative blog, Thanks Chef Ernie

      4. 5 stars
        WOW….I can’t wait to try some of these recipes! I recently discovered I LOVE zucchini, but the hubby hates it…kinda makes cooking a bit harder, but I think with some of these recipes, hubby shouldn’t complain too much! Thanks!!! Tammy

        1. Sounds like my kids. Usually lots of cheese on top works. My kids eats zucchini only raw (which I know is shocking), sliced in rounds, great for dipping, or in zucchini muffins or bread – no brainer LOL. Everything else gets a lot of moaning and eye rolling, but because I’m Ukrainian I keep “torturing” them haha. I love zucchini and sometimes they just have to eat it because I am not cooking 2 meals.

          1. 5 stars
            I tried the zucchini sticks and Loved them! So easy and tasty. I want to try the zucchini and tube fritters next.

            Thank you!

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