10 Crowd-Pleasing Zucchini Recipes Under 450 Calories (2024)

This time of year, zucchini is at its peak. The versatile veggie is made mostly of water, making it low in calories — one medium zucchini has 33 calories. Zucchini is high in potassium, a good source of dietary fiber and provides 58% of the daily value for vitamin C. This low-carb squash is gaining popularity as a pasta alternative and plays a starring role in these 10 recipes.

1. | EATING BIRD FOOD

It takes just 20 minutes to whip up this quick-and-easy, low-carb garlic shrimp and asparagus zoodle pasta. This weeknight dinner uses only 10 ingredients: asparagus, shrimp, zucchini, lemon juice, garlic, crushed red pepper, salt, black pepper, olive oil and parsley. If you don’t have a spiralizer, slice zucchini into thin matchsticks instead. Recipe makes 2 servings.

Nutrition (per serving): Calories: 352; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 361mg; Sodium: 727mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 48g

2. | UPROOT KITCHEN

Quesadillas are versatile and easy to make. In this recipe, sauteed onions and zucchini are aptly paired with savory goat cheese and crispy whole-wheat tortillas. Recipe makes 2 servings at 1/2 quesadilla each.

Nutrition (per serving): Calories: 173; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 13mg; Sodium: 358mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 2g; Protein: 6g

3. ZUCCHINI NOODLE BOLOGNESE | DOWNSHIFTOLOGY

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MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make ourrecipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb,high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium

10 Crowd-Pleasing Zucchini Recipes Under 450 Calories (2024)

FAQs

What is the healthiest way to eat zucchini? ›

10 Healthy Zucchini Recipes

Sautéed Julienned Summer Vegetables.
Zucchini Pasta Recipe with Avocado-Cucumber Sauce.
Zucchini Muffins.
Baked Healthy Zucchini Chips.
Garlic Roasted Zucchini.
Zucchini Healthy Breakfast Scramble.
Curried Zucchini Cakes.
Zucchini Goat Cheese Pizza.

Aug 9, 2013

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What can I do with too large zucchini? ›

If you have big zucchini that aren't quite giant enough to make cups, slice then lengthwise, scoop out the flesh to make a boat, and make Taco Zucchini Boats! You can also use giant zucchini and scrape the seeds off the strips for this tasty that's loaded with flavor from three types of cheese!

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What is a large zucchini called? ›

When zucchini becomes overgrown, it is called a marrow. These large squashes are excellent in a variety of recipes-especially muffins, bread, and cakes due to the structure of the fruit. You can also use the huge zucchini as a stuffed squash.

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What happens to your body when you eat zucchini? ›

Zucchini is rich in vitamin B6. Research suggests that this vitamin can help with regulating blood glucose. The vitamin may even play a protective role against diabetes. Compounds such as lutein and zeaxanthin protect the eye's cells by filtering blue light wavelengths.

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Is eating a lot of zucchini good for you? ›

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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What happens if you freeze a whole zucchini? ›

While freezing zucchini is a great way to extend its life, it's not as simple as just popping a few squash into your freezer. Raw zucchini gets weepy and watery after thawing. To effectively save it, you should chop and blanch it first. This helps set the texture and color and makes it last longer.

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Can I freeze whole zucchini? ›

We're sometimes asked, "Can I freeze a whole zucchini?" You certainly can, but it will be much more challenging to thaw and use later. (Imagine trying to shred a soggy whole thawed squash.) So instead, we recommend tackling the shape in advance so you can put the frozen zucchini to quick use when you're ready.

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What does putting salt on zucchini do? ›

Salt causes zucchini rounds to release excess water. This important extra step helps the zucchini to sauté rather than stew in its own juices.

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How big is too big to eat zucchini? ›

As many have said, it depends on how you are using them. I, on the other hand, only cook them sauteed with butter, garlic, onion, tomato, bail, salt, and pepper (maybe some eggplant, if they are in season). For that preparation, zucchini larger than about 5 or 6 inches long are usually somewhat bitter.

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Why is my zucchini mushy after cooking? ›

Zucchini is made of over 90% water. When cooked, it gets soft and slowly releases that water into whatever dish you're cooking. If zucchini is overcooked, it will have a mushy, soft texture. In certain recipes, the author may recommend that zucchini be patted dry or salted and drained before cooking.

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How do you keep zucchini from getting soggy when cooking? ›

Slice and salt zucchini in advance of cooking to draw out some of the vegetable's excess moisture (while also seasoning it more thoroughly). To do this, cut up a pound of zucchini and toss it with ½ teaspoon of table salt. Let it drain in a colander for about 30 minutes before patting it dry and cooking it.

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What do Italians call zucchini? ›

“Googootz” is also the Italian slang for “zucchini,” and refers to a squash-like vegetable that Italians and Italian-Americans grow called cucuzza.

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Can dogs eat zucchini? ›

Is Zucchini Good for Dogs? Zucchini is completely safe for dogs to eat in moderation. It's low in calories and high in fiber, making it a healthy and nutritious addition to both you and your dog's diets. This summer squash contains numerous vitamins, including A, C, and K.

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Is zucchini healthier raw or cooked? ›

Yes, you can eat zucchini raw.

Just like many other vegetables, the nutrient count is actually higher when it's not cooked. However, you do need to be careful about how you consume it. You can also ferment zucchini to make a type of relish!

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Is it better to eat zucchini with or without skin? ›

Do You Peel Zucchini? You'll get the most health benefits if you eat the colorful skin, which holds the healthy carotenoids. Zucchini skin is soft, thin, and perfectly edible, so don't peel it off.

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Is zucchini healthy when cooked? ›

The mucilage, or water-soluble fiber, in zucchini is also soothing to your gut. It's easy to digest, especially when cooked, and can be an excellent food if you have digestive problems. One cup, 124 grams, of chopped zucchini contains only 21.1 calories, making it a great low-calorie food for weight loss.