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 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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Can you eat overgrown zucchini? ›

Giant zucchinis can sometimes be bitter if raw, so they're best eaten cooked. They would be excellent in baked goods, like cake, bread, or brownies. You'll have plenty of zucchini, so double the recipe and freeze half for later or give some to a friend.

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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.

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

Salting and draining ensures the zucchini doesn't turn into a soggy mess while frying. This method also works for roasted zucchini, grilled zucchini, or baked zucchini if you're looking to remove as much water as possible.

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How long can you keep large zucchini after picking? ›

Zucchini thrives in a dry environment, so pop it into the crisper drawer whole, preferably in a plastic or paper bag with one end open for ventilation. The minimal humidity will keep it from going bad. Stored properly, it'll last one or two weeks, though you'll probably see the skin shrivel as the days pass.

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Does canned zucchini get mushy? ›

Safely canning any low acid food requires a pressure canner to ensure temperatures high enough to destroy Clostridium botulinum spores that produce a dangerous toxin. However, processing squash and zucchini at such high temperatures in a pressure canner would compact them and create an undesirable mush.

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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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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? ›

Dogs can eat both raw and cooked zucchini, but cooked zucchini will be easier for them to digest (and is less likely to cause an upset stomach or diarrhea). Cooking zucchini also helps to break down any harmful bacteria that might be present.

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Can you eat a really hard zucchini? ›

If you find that the skin is too tough to eat, just peel it! Then use the inside to cook and eat as you would normally. You can save the big seeds inside for planting next year. One large zucchini could have hundreds of seeds in it!

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How big should a zucchini be before you pick it? ›

Begin harvesting the fruit when it's approximately six inches long, and it's the correct mature color according to the variety of zucchini you've planted. While picking zucchini, check that the fruit is firm. Softness indicates that the fruit is probably rotting and should be discarded.

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Can you cut big leaves off zucchini plant? ›

Zucchini squash is easy to grow but its large leaves can quickly take up space in the garden and prevent fruits from receiving adequate sunlight. Although it's not required, pruning zucchini can help alleviate any overcrowding or shading issues. In addition, pruning can help stimulate additional zucchini growth.

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How do you preserve a whole zucchini? ›

Freeze the zucchini for 1-2 hours. Once they're frozen, transfer them to a freezer safe storage bag and freeze for several months.

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How do you cure zucchini for storage? ›

The stem also prevents the squash from drying out. Squashes need a short period of curing. Curing is simply drying the squashes so that they develop a tough outer skin that prevents them from drying out. Set the squash in a dry, dark place at room temperature for about a week before moving them into cooler storage.

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How do you freeze extra large zucchini? ›

Line a large baking sheet with parchment paper, then spread the raw zucchini pieces into a single layer. Try to keep the pieces from touching, so they won't stick together later. Place the pan in the freezer and let the zucchini freeze until firm to the touch, about 1 hour.

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