Zucchini Recipes

Zucchini is extremely low in calories and carbs but contains fiber. This means you can eat a lot without it negatively affecting your health. Start with one of the recipes below.

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Japanese Zucchini

Make it a Full Plate Meal: This quick and easy dish Powers Up a plate of chicken and broccoli over brown rice. If you're not a meat eater, try tofu instead.

75% fiber foods – zucchini, onion, brown rice, broccoli
25% foods – sauce, chicken/tofu

Recipe Note: Add bell peppers and yellow squash to the Japanese Zucchini recipe for more variety.

Chunky Zucchini Soup

Make it a Full Plate Meal: Enjoy a generous bowl of soup with a slice of avocado toast.

75% fiber foods – onion, carrots, celery, garlic, cannellini beans, zucchini, spinach, basil leaves, avocado
25% foods – Ezekiel bread, olive oil

Grilled Vegetable Hummus Tart

Make it a Full Plate Meal: Serve a slice of the tart with a salad and a berry smoothie for dessert.

75% fiber foods – garbanzo beans, red pepper, yellow pepper, zucchini, mushrooms, red onion, eggplant, herbs, spinach, berries, strawberries, banana
25% foods – flour, olive oil, unsweetened plant milk, flaxseed

Recipe Note: If you can find whole wheat pizza dough, use that to make this recipe faster.

Mexican Zucchini Boats

Make it a Full Plate Meal: Plate two or three zucchini boats with grilled fish or tofu.

75% fiber foods – zucchini, red onion, red bell pepper, salsa, brown rice, black beans, corn, guacamole
25% foods – fish/tofu

Recipe Note: To reduce the fat in this recipe, use only one tablespoon of olive oil and opt for Earth Balance Whipped Buttery Spread.

Zucchini Tomato Bake

Make it a Full Plate Meal: This vegetable bake pairs up wonderfully with crockpot polenta.

75% fiber foods – zucchini, yellow squash, tomatoes, basil, whole grain cornmeal
25% foods – parmesan, butter

Recipe Note: Use Earth Balance Whipped Buttery Spread instead of butter to reduce the amount of saturated fat.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.