15 Healthy Zucchini Recipes | Simply Delicious!

Zucchini is one of the most versatile veggies 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!

Allow me to briefly list the reasons I love zucchini. It’s nutritious, low-calorie, healthy, and so darn versatile. You can use it in baked treats, you can turn it into the main even or a spectacular side…and you can even make it into pasta! Woot!

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.

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’s are safe to eat, but there are some cases when it 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.

Spiralizer spiralizing fresh zucchini in order to make zucchini noodles for the healthy shrimp scampi recipe.

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 kosher salt for one medium zucchini 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 a 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!

Adding the spiralized zucchini noodles to the slow cooker to allow them to cook, showing how the chicken has now been fully cooked and the vegetables are tender.

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

Low Carb Turkey Burger Bowl with Sriracha Mayo | Try this delicious low carb turkey burger bowl that is full of lean protein and lots of other goodness! | A Sweet Pea Chef #ad

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. 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

Sheet Pan Sausage and Veggies - Perfect for Meal Prep! | This sheet pan sausage and vegetables dinner is healthy, easy to make, flavorful, and delicious | A Sweet Pea Chef

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!

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

The turkey and quinoa stuffed zucchini boats have been baked in the oven and are ready to eat.

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.

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

Spring Grains + Greens Salad with Honey Lemon Vinaigrette | Day 1 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

Light, fresh, and healthy! This Spring Grains + Greens Salad with Honey Lemon Vinaigrette is filled with goodness and makes 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

Healthy Zucchini Recipes

I’ve been in LOVE with 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, hummus, tomatoes, and – surprise – zucchini!

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

Healthy Chicken Meatballs

Making zucchini recipes healthy is effortless. For example – this Healthy Chicken Meatballs With Sautéed 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

Grilled Hawaiian Turkey Teriyaki Bowl | So many delicious flavors and agreat start to the grilling season | A Sweet Pea Chef #ad

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 | Full of hearty vegetables, this vegetarian soup is a hearty winner! www.asweetpeachef.com

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 (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

Large bowl filled with slow cooker chicken and zucchini noodles.

The best zucchini meals are traditional dishes that I can spin into healthier versions. This Slow Cooker Chicken Noodle Soup is a great example. 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

An overhead image of four glass containers each with a serving of Healthy Chicken Parmesan served with zucchini noodles ready to be placed in the refrigerator for meal prep.

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

Close up of Pan Seared Scallops on a bed of zucchini noodles topped with pine nuts and parsley on a plate ready to be eaten.

Oh no no no, we are NOT done with zoodles. For this zucchini dinner, I’ve made Easy Pan Seared Scallops with zoodles. 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

Large skillet with cooked zucchini noodles and shrimp scampi with a hand using a pair of tongs to grab some of the noodles and shrimp to serve.

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

Healthy 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. 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

Baked Zucchini Fries | A healthy and fun new way to eat your veggies | A Sweet Pea Chef

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. So yum 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

Parmesan Baked Squash And Zucchini Spears | Easy, Fast, Healthy & Delicious! www.asweetpeachef.com

And speaking of easy zucchini recipes, have you ever tried my Parmesan Baked Squash And Zucchini Spears? They are perfect as a side dish but I love them 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.

My Basic Kitchen Tools For Healthy Zucchini Recipes

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.

9x16 casserole dish lined with halved zucchinis that have been scooped out and are ready to be stuffed.

3 Bonus Tips For Making Zucchini Meals Extra Awesome:

While you’re making some (or all) of the above recipes, here’s 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’s another example I love: Sweet Zucchini Cupcakes.
  • 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!

This post contains affiliate links for products I use often and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

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