Use up the extra zucchini you have on hand with these low-calorie zucchini recipes—perfect for quick lunches, potluck dishes and easy dinners. So get ready to chop, toss and bake this summer staple.
1/33
Zucchini Pizza Casserole
From the Recipe Creator:
My husband has a hearty appetite, our two kids never tire of pizza, and I grow lots of zucchini. So this tasty tomato casserole is absolutely tops with us throughout the entire year. Once you've tried the recipe, you may even decide to grow more zucchini in your own garden next summer! —Lynn Bernstetter, White Bear Lake, Minnesota
Nutrition Facts:
1 cup: 315 calories, 20g fat (10g saturated fat), 119mg cholesterol, 855mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 25g protein.
2/33
Blackened Tilapia with Zucchini Noodles
From the Recipe Creator:
I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas
Nutrition Facts:
1 serving: 203 calories, 4g fat (1g saturated fat), 83mg cholesterol, 522mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
3/33
Garden Pork Stir-Fry
From the Recipe Creator:
From Mendota, Illinois, Kim Marie Van Rheenen shares her recipe for an easy all-in-one skillet supper that's brimming with fresh-from-the-garden flavor. It's a tasty way to make the most of seasonal produce--from your backyard veggie patch or the farmers market. —Kenny Van Rheenen, Mendota, Illinois
Nutrition Facts:
1 serving: 196 calories, 6g fat (2g saturated fat), 57mg cholesterol, 471mg sodium, 10g carbohydrate (3g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
4/33
Grilled Zucchini
From the Recipe Creator:
Wondering what to do with all your garden-grown zucchini in the summer? Give it a sizzle and a little heat with this healthy side. It’s also an easy recipe to double or triple for summer cookouts. —Alia Shuttleworth, Auburn, California
Nutrition Facts:
3 zucchini halves: 73 calories, 5g fat (1g saturated fat), 0 cholesterol, 314mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
5/33
Zucchini Quiche
From the Recipe Creator:
Put together your pastry dough the night before and stash it in the fridge till morning. That rest time will give the quiche a more tender crust. —Karen Howard, Lakeville, Massachusetts
Nutrition Facts:
1 piece: 330 calories, 23g fat (14g saturated fat), 106mg cholesterol, 562mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 11g protein.
6/33
Zucchini Boats
From the Recipe Creator:
After working hard all our lives and raising a family, we're now enjoying a simpler life. Getting back to the basics means enjoying old-fashioned comfort foods like these stuffed zucchini boats. —Mrs. C. Thon, Atlin, British Columbia
Nutrition Facts:
1 stuffed zucchini half: 312 calories, 20g fat (9g saturated fat), 81mg cholesterol, 337mg sodium, 10g carbohydrate (6g sugars, 2g fiber), 24g protein.
7/33
Roasted Zucchini
From the Recipe Creator:
I've been preparing baked zucchini recipes for years. This is a great side dish with many entrees. —Betty Castleberry, Livonia, Michigan
Nutrition Facts:
3/4 cup: 117 calories, 10g fat (6g saturated fat), 26mg cholesterol, 205mg sodium, 4g carbohydrate (2g sugars, 2g fiber), 4g protein.
8/33
Zucchini Corn Fritters
From the Recipe Creator:
Fresh zucchini and corn are mixed with parmesan cheese, garlic powder and green onions to create a golden brown, chewy, tender fried delicacy. Serve it as an appetizer with spicy sriracha mayo or as a side dish to grilled chicken or fish. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 fritter: 87 calories, 5g fat (1g saturated fat), 22mg cholesterol, 256mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 3g protein.
9/33
Zucchini Muffins
From the Recipe Creator:
These yummy currant, walnut and zucchini muffins are an excellent and tasty way to use up surplus zucchini from your garden. —Peg Gausz, Watchung, New Jersey
Nutrition Facts:
1 muffin: 318 calories, 16g fat (1g saturated fat), 35mg cholesterol, 180mg sodium, 40g carbohydrate (25g sugars, 2g fiber), 6g protein.
10/33
Zucchini Panzanella Salad
From the Recipe Creator:
I learned how to make panzanella from my friend's grandmother. Once I discovered how to make the perfect vinaigrette, it became a dish I crave during the summer. It's also a great way to use day-old bread and your garden's bounty of zucchini. —Felicity Wolf, Kansas City, Missouri
Nutrition Facts:
1 cup: 152 calories, 8g fat (3g saturated fat), 13mg cholesterol, 301mg sodium, 16g carbohydrate (4g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
11/33
Zucchini Noodles
From the Recipe Creator:
These quick and easy zucchini noodles can be served plain or with sauce. They’re a great gluten-free alternative to pasta and cook in just a few minutes. —Julie Andrews, Rockford, Michigan
12/33
Lemon Zucchini Drops
From the Recipe Creator:
When we lived on the East Coast, a nearby fruit and vegetable stand had a bakery featuring these soft, cakelike cookies. We missed every bite when we moved away, so I developed this recipe. —Barbara Franklin, Tucson, Arizona
Nutrition Facts:
1 cookie: 99 calories, 3g fat (2g saturated fat), 10mg cholesterol, 89mg sodium, 17g carbohydrate (12g sugars, 0 fiber), 1g protein.
13/33
One-Pan Sweet Chili Shrimp and Veggies
From the Recipe Creator:
This recipe has everything I'm looking for in a weeknight family dinner: A quick and nutritious meal that my kids will eat! My oldest son loves shrimp and I thought it could work really well as a sheet-pan supper. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 serving: 199 calories, 6g fat (1g saturated fat), 138mg cholesterol, 483mg sodium, 15g carbohydrate (11g sugars, 3g fiber), 22g protein.
14/33
Veggie Enchiladas
From the Recipe Creator:
These vegetarian enchiladas use a lot of garden favorites in a quick weeknight meal. Feel free to substitute whatever vegetables you have from your garden—yellow summer squash, eggplant and corn all taste great here, too. —Elisabeth Larsen, Pleasant Grv, Utah
Nutrition Facts:
2 enchiladas: 346 calories, 17g fat (9g saturated fat), 40mg cholesterol, 780mg sodium, 33g carbohydrate (5g sugars, 5g fiber), 18g protein.
15/33
Heirloom Tomato & Zucchini Salad
From the Recipe Creator:
Tomato wedges give this salad a juicy bite. It's a great use of fresh herbs and veggies from your own garden or the farmers market. —Matthew Hass, Franklin, Wisconsin
Nutrition Facts:
1 cup: 68 calories, 4g fat (1g saturated fat), 0 cholesterol, 306mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
16/33
Vegetable & Beef Stuffed Red Peppers
From the Recipe Creator:
I love making this stuffed pepper recipe. It's one of the few ways I can get my husband to eat veggies. Make it meatless by replacing the beef with eggplant and adding more vegetables like mushrooms or squash. You can also replace the rice with barley, couscous or even orzo. —Jennifer Zimmerman, Avondale, Arizona
Nutrition Facts:
1 stuffed pepper: 287 calories, 13g fat (5g saturated fat), 57mg cholesterol, 555mg sodium, 21g carbohydrate (8g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
17/33
Ribbon Salad with Orange Vinaigrette
From the Recipe Creator:
Zucchini, cucumbers and carrots are peeled into “ribbons” for this citrusy salad. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/2 cups: 162 calories, 12g fat (1g saturated fat), 0 cholesterol, 240mg sodium, 14g carbohydrate (9g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
18/33
Zucchini Lasagna
From the Recipe Creator:
We plant zucchini every year and always seem to have more than we can use! This hearty zucchini lasagna is a delicious way to use an abundant crop. —Charlotte McDaniel, Williamsville, Illinois
Nutrition Facts:
1 serving: 273 calories, 13g fat (5g saturated fat), 92mg cholesterol, 725mg sodium, 14g carbohydrate (6g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
19/33
Garlic-Grilled Chicken with Pesto Zucchini Ribbons
From the Recipe Creator:
The first time I substituted zucchini noodles for regular pasta, it was because I was trying to reduce carbohydrates and calories. Now I make them because we love the flavor and texture they bring to dishes. This dish is just as delicious if you substitute shrimp for the chicken. —Suzanne Banfield, Basking Ridge, New Jersey
Nutrition Facts:
1 chicken breast half with 1-1/2 cup zucchini noodles: 397 calories, 18g fat (6g saturated fat), 116mg cholesterol, 636mg sodium, 14g carbohydrate (7g sugars, 3g fiber), 44g protein. Diabetic Exchanges: 6 lean meat, 1-1/2 fat, 1 vegetable.
20/33
Vegetarian Linguine
From the Recipe Creator:
Looking for a tasty alternative to a meat-and-potatoes meal? Try this colorful pasta dish, which is the brainchild of my oldest son. It’s a stick-to-your-ribs meal that includes loads of fresh veggies as well as basil and provolone. —Jane Bone, Cape Coral, Florida
Nutrition Facts:
1-1/2 cups: 260 calories, 13g fat (7g saturated fat), 25mg cholesterol, 444mg sodium, 26g carbohydrate (3g sugars, 2g fiber), 12g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
21/33
Zucchini Pizza Crust
From the Recipe Creator:
My mother-in-law shared the recipe for this unique pizza with me. It's just right for brunch, lunch or a light supper. Loosen the nutritious zucchini crust from the pan with a metal spatula. —Ruth Denomme, Englehart, Ontario
Nutrition Facts:
1 piece: 142 calories, 7g fat (4g saturated fat), 22mg cholesterol, 386mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 11g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 0.500 fat.
22/33
Asian Slaw
From the Recipe Creator:
Here’s an Asian slaw recipe without all the greasy mayonnaise. It’s well-liked by the people who’ve tried it. A bit of sugar mellows the tangy Asian coleslaw dressing. —Alta Goodman, Canton, South Dakota
Nutrition Facts:
1 cup: 75 calories, 5g fat (1g saturated fat), 0 cholesterol, 223mg sodium, 8g carbohydrate, 3g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
23/33
Arrabbiata Sauce with Zucchini Noodles
From the Recipe Creator:
This popular Italian dish is flavorful and spicy. We decided to re-create one of our favorite jarred sauces and serve over zucchini pasta for a lighter, healthier meal that's naturally gluten-free. The results were amazing! —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 cup sauce with 1 cup zucchini noodles: 287 calories, 13g fat (4g saturated fat), 71mg cholesterol, 708mg sodium, 17g carbohydrate (11g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.
24/33
Sausage-Stuffed Zucchini
From the Recipe Creator:
I've always had to be creative when getting my family to eat vegetables, so I decided to make stuffed zucchini using the pizza flavors that everyone loves. It worked! We like to include sausage for a main dish but it could be a meatless side too. —Donna Marie Ryan, Topsfield, Massachusetts
Nutrition Facts:
2 stuffed zucchini halves: 206 calories, 9g fat (3g saturated fat), 39mg cholesterol, 485mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 starch.
25/33
Sausage Ratatouille
From the Recipe Creator:
You’ll feel like Ratatouille’s great chef Remy when you serve this veggie-packed dish. Don’t let the ingredient list fool you: Pantry staples and an easy-cook method make this one a cinch. —Janine Freeman, Blaine, Washington
Nutrition Facts:
1-1/4 cups: 337 calories, 26g fat (8g saturated fat), 57mg cholesterol, 752mg sodium, 15g carbohydrate (6g sugars, 3g fiber), 14g protein.
26/33
Chocolate Zucchini Cookies
From the Recipe Creator:
This recipe started out as a plain zucchini cookie. But over the years, I added nuts and chocolate chips. These soft cookies never make it to the cookie jar! —Tina Lunt, Bass Harbor, Maine
Nutrition Facts:
1 cookie: 67 calories, 3g fat (1g saturated fat), 9mg cholesterol, 68mg sodium, 9g carbohydrate (5g sugars, 0 fiber), 1g protein.
27/33
Grilled Veggie Pizza
From the Recipe Creator:
I came up with this recipe one summer as a way to use up vegetables from our garden. Grilling the veggies first brings out their sizzling flavors. Try it with a sprinkling of olives or pine nuts before adding the cheese. —Susan Marshall, Colorado Springs, Colorado
Nutrition Facts:
1 piece: 274 calories, 11g fat (5g saturated fat), 22mg cholesterol, 634mg sodium, 30g carbohydrate (6g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat, 1 vegetable.
28/33
Tequila Lime Shrimp Zoodles
From the Recipe Creator:
This tangy shrimp dish is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, you can use thinly julienned zucchini to get a similar effect. —Brigette Schroeder, Yorkville, Illinois
Nutrition Facts:
1-1/4 cups: 246 calories, 14g fat (6g saturated fat), 161mg cholesterol, 510mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
29/33
Lemony Zucchini Ribbons
From the Recipe Creator:
Fresh zucchini gets a shave and a drizzle of lemony goodness in this fab salad. Sprinkle the goat cheese or feta on top and dive in. —Ellie Martin Cliffe, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 83 calories, 6g fat (2g saturated fat), 12mg cholesterol, 352mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
30/33
Summer Squash and Zucchini Salad
From the Recipe Creator:
I came up with this colorful and tasty zucchini salad years ago for a recipe contest and was delighted when I won honorable mention! The recipe easily doubles. —Paula Wharton, El Paso, Texas
Nutrition Facts:
3/4 cup: 101 calories, 7g fat (1g saturated fat), 1mg cholesterol, 124mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
31/33
Penne with Veggies and Black Beans
From the Recipe Creator:
Chock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce. —Vickie Spoerle, Indianapolis, Indiana
Nutrition Facts:
1-1/3 cups: 300 calories, 7g fat (2g saturated fat), 4mg cholesterol, 643mg sodium, 47g carbohydrate (6g sugars, 8g fiber), 14g protein.
32/33
Vegetable Stew
From the Recipe Creator:
This fragrant, spicy vegetable stew can be served over couscous or with warm pita bread. Try topping the Moroccan dish with a dollop of yogurt or sour cream to cool it down. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1-1/2 cups: 180 calories, 3g fat (0 saturated fat), 0 cholesterol, 174mg sodium, 36g carbohydrate (8g sugars, 9g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1 vegetable.
33/33
Zippy Turkey Zoodles
From the Recipe Creator:
Eating healthy doesn't mean sacrificing flavor—and these spiced-up zoodles prove it. If you don't have a spiralizer, simply slice the zucchini julienne-style. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1-3/4 cups: 332 calories, 14g fat (3g saturated fat), 75mg cholesterol, 500mg sodium, 26g carbohydrate (7g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 medium-fat meat, 2 vegetable, 1 starch, 1 fat.
Low-Calorie Zucchini Recipes FAQ
What calorie-conscious comfort foods use zucchini?
Zucchini works well in many calorie-conscious comfort foods, from hearty casseroles to stuffed vegetables and skillet meals. When baked with lean proteins and whole grains or sauteed with garlic and herbs, it adds volume and texture without increasing the calorie count. Roasting or lightly pan-searing zucchini brings out its flavor without the need for heavy sauces. It’s a favorite summer vegetable used in healthy casserole recipes, which balance comfort with nutrition.
What healthy zucchini dishes can I make to use up extra zucchini?
Some of the healthiest ways to use up extra zucchini include spiralizing it into noodles, adding it to stir-fries or grilling thick slices as a simple side. What qualifies as healthy varies, but many recipes earn that label by using whole ingredients like vegetables, legumes, whole grains or lean meats while keeping sodium and added sugars in check. Zucchini fits naturally into that kind of everyday cooking. It’s a common ingredient in many vegetable side dishes that rely on fresh, seasonal produce. You can also freeze shredded zucchini to add to muffins or sauces later to save more time.
What vegetable-based meals with zucchini can I make for dinner tonight?
If you need vegetable-based meals with zucchini for dinner tonight, start with what’s already in the fridge. Zucchini bakes easily into savory casseroles, cooks fast in a stir-fry with other summer vegetables and holds up well in one-pan skillets with beans or rice. For a low-carb option, zoodles tossed with a light sauce or leftover lean protein can come together in minutes. For something crispy without extra oil, zucchini works well in air-fryer vegetable dishes that keep it light and satisfying.
