Our Favorite Versatile Veggie (No, It’s Not Cauliflower)

July is about that time when freshly-picked summer squash starts showing up at your  local farmers market or grocery store, and this year we want to make sure you throw some zucchini in your basket!  This non-starchy vegetable is a great choice for just about everyone – not only is it just 50 calories in a whole zucchini, but, its mild flavor and texture makes it an easy addition to most recipes.  This versatile veggie is also packed with nutrition.

Selecting and Storing

When selecting a zucchini, The Produce for Better Health Foundation recommends looking for one that is firm, shiny, and slightly prickly.  Once purchased, zucchini can be stored in a refrigerator and is best eaten within 4-5 days.

Type

Zucchini is a variety of summer squash which gets its name from the Italian word Zucca.  What makes it a summer squash?  It’s the peel. Winter squashes (like butternut, acorn, and pumpkin) remain firm even after cooking, while summer squashes are harvested differently, leaving the peel edible and soft.  This means one less step in the kitchen as you don’t need to peel it before eating.

Nutritional Value

Summer squashes are considered a non-starchy vegetable due to their low carbohydrate content.  One cup of raw zucchini (or ½ cup cooked) contains 3 net carbs (4 grams of carbohydrate and 1 gram of fiber).  This makes it a healthy choice for most anyone, and especially those following a diabetic or ketogenic eating plan.  

Zucchini is fat free, sodium free, and cholesterol free also making it heart healthy.  

In addition, zucchini may help contribute to your daily water goals since 1 cup is equivalent to  ½ cup of water.  

Lastly, one medium zucchini packs about 58% of your daily value of Vitamin C which may be beneficial for our immune system, reducing aging and wrinkles, and improving cardiovascular and eye health. 

8 Ways to Eat Zucchini

There are countless delicious ways to prepare zucchini!  Here are a few of our favorites:

• Use as a noodle substitute.  
  • Green Giant makes veggie spirals that can be purchased in the frozen section for a convenient noodle swap or grab a spiralizer to do it yourself.
  • It’s also great sliced into sheets using a mandolin or peeler to replace traditional lasagna noodles.

• Use as a veggie vessel
  • Cut the zucchini in half lengthwise and slightly scoop out the inside to create a vessel for any filling, like Italian or Mexican flavors.  Google zucchini boats for some major recipe inspo.

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• Slice and eat raw with dip
  • Its mild flavor makes it a great addition to any veggie tray.  If you want a nutritious snack to munch on while dinner is being prepared.  Wash, slice, and it’s ready to go.

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• Throw in a smoothie
  • Freeze half or slices of zucchini, then add to your go-to smoothie for a veggie boost that adds a thick and creamy texture.

• Shred into Meatloaf, Oatmeal, or Muffins/Bread
  • Zucchini shred easily with a cheese grater and can be added into protein options like meatloaf, meatballs, stuffed chicken or grain choices like oatmeal, breads, and muffins.  It can even be made into a pizza crust.  The possibilities are pretty endless here!

• Add to a kabob
  • Its round sliced shape makes it a great addition to any summer kabob that’s being thrown on the grill.

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• Saute in a skillet
  • Olive oil, salt, and pepper is a classic combination that works well for a quick weeknight vegetable side.  If you’re looking for added flavor, try adding ginger paste for a hibachi-type flavor

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• Oven baked zucchini fries
  • Cut into sticks, choose a favorite breading, and bake in the oven for a healthier appetizer.

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Edited and updated by: Anna Smith, MS, RDN, LDN