Zucchini 101: Zucchini Health Benefits + Zucchini Recipes and Cooking Tips

Learn how to use zucchini in the kitchen with this guide on health benefits of zucchini, top 5 zucchini cooking tips, and 10 plant-based zucchini recipes.

Gadzukes! A homegrown favorite, zucchini is pleasantly prolific in home gardens. In my own vegetable garden, just one healthy zucchini plant keeps me stocked with summer squash all season long. Fortunately, zucchini’s versatility—it’s as tasty in savory sautéed, grilled, stuffed,” or “zoodled” recipes as it is in baked goods—keeps step with high yields. Commonly known as Italian squash in the U.S., this summer squash is also known as zucchini (Italian for small squash) in Italy, and courgette in France. Zucchini originated in the Americas more than 7,000 years ago in Mexico and South America. Though cultivated in Italy in the 19th century, zukes didn’t commonly appear in North America mainstream consumption until the 1920s! Already a culinary favorite, this gem brings a long list of nutrition accolades to the table.

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What is Zucchini?

Zucchini (Cucurbita pepo) is a summer squash, part of the Cucurbitaceae family (also known as the “cucurbits”), along with winter squash, melons, and cucumbers. They often have solid dark green skins, but may also be light green or yellow, and striped or even speckled. Zucchini are long and cylindrical, with a stem at the base where it connects to the vine and a flower end. Varieties include Black Beauty, Raven, and Gourmet Gold.

Yellow summer squash growing in my garden.

Zucchini Health Benefits

A one-cup serving of zucchini serves up 32% DV (Daily Value, based on 2,000 calories/day) of antioxidant vitamin C and a host of antioxidant carotenoids, including lutein, zeaxanthin, and beta-carotene. Due to its carotenoid content—notably lutein, beta-carotene, zeaxanthin, and dehydroascorbic acid—zucchini could play a positive role in health and nutrition for its ability to inhibit the damage and growth of cancer tumor cells, according to a study published in Nutrients. In addition, zucchini’s anti-inflammatory and antioxidant activity has been shown to improve symptoms and quality of life in the management of patients affected by lower urinary tract symptoms and enlargement of the prostate gland, according to Italian researchers. No wonder this pleasant vegetable is part of the healthy traditional Mediterranean diet, as well as the Native American Three Sisters foodways.

Variety of summer squash at Pasadena farmers market.

How to Use Zucchini

Though available year round, zucchini’s peak season is June through late August. When selecting zucchini, note that they should be heavy for their size, with shiny, nick-free skins. Average sized zukes—six to eight inches—have the best flavor and texture. Store unwashed in an airtight refrigerated container for up to a week. Did you know that you can eat the entire zucchini plant, from flower to leaf to fruit (the actual vegetable is botanically a fruit)? You can consume the leaves (a common tradition in Mediterranean foodways) in dishes like stuffed leaves (similar to stuffed grape leaves), and the flowers are delicious gently sauteed to serve with pasta, topped over pizza or flatbread, or stuffed and baked. And when it comes to the zucchini itself, this versatile vegetable can be used in myriad ways at every meal occasion, even including desserts and smoothies!

Top 5 Ways to Use Zucchini

1. Stuff Zucchinis

Beautiful zucchinis are the perfect vegetable “container” for a variety of savory stuffings. Just scoop out some of the zucchini flesh (save for soups or smoothies) fill with an aromatic lentil filling, bake, then top with pesto in this yummy recipe for Italian Zucchini Boats with Vegan Pesto.

2. Enjoy in Sandwiches

Saute or grill zucchini slices and layer them into your next awesome sammy, along with other toppings, including avocado, tomato, lettuce, sprouts, cashew cheese, hummus, or mustard. Check out this super easy recipe for Easy Zucchini Tomato Sandwich, which provides a versatile sandwich option that is easy to prepare and high in fiber and phytochemicals.

Vegan Zucchini Bread with Dates and Walnuts

3. Stir into Baked Goods and Desserts

Shredded zucchini is just so good in a range of yummy baked goods and desserts, such as cakes, breads, muffins, biscuits, waffles, pancakes, cupcakes, bars, and cookies. Stirring zucchini into your favorite recipes offers a moist texture, as well as a veggie bonus (especially for kids) to maximize nutrition.

4. Mix into Soups

Zucchini is a lovely addition to classic soups, including vegetable soups, barley soups, and creamy blended soups. Quick-cooking zucchini can be sliced and added to your soup during the last 15 minutes of cooking to offer a lovely color, taste, and nutrition boost.

Vegan Lasagna with Zucchini Noodles and Walnuts

5. Use as a Pasta Sub

Zucchini noodles have become quite popular, as their texture, color, and size makes them an ideal pasta replacement. Indeed, zucchini noodles–AKA zoodles–offer a low-carb veggie push to your favorite pasta recipes, including lasagna, bolognese, and mushroom pasta recipes. Just use a spiralizer to create thin tubes (noodles) of zucchini, or a mandoline slicer to create thin sheets (lasagna) as a substitute for pasta or noodles in your favorite recipes. Don’t precook the zucchini noodles; they will bake gently in lasagna dishes, and can be sauteed together with your pasta sauce during the last five minutes of cooking in order to retain a bit of firmness.