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.


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


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


Pair bolognese with zucchini noodles for a tasty weeknight dinner that is also gluten- and grain-free. Pro tip: Keep the “zoodles” and sauce separate until ready to eat. (Note: Zucchini noodles stay fresh for only a couple of days, so plan accordingly.) Recipe makes 4 servings.

Nutrition (per serving): Calories: 350; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Cholesterol: 71mg; Sodium: 251mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 11g; Protein: 32g


For a quick and healthy meal, make this savory one-pan frittata. You only need five ingredients: zucchini, sun-dried tomatoes, eggs, goat cheese and black pepper. This versatile dish is great for brunch or any meal during the day. Recipe makes 2 servings at two, 2-inch slices each.

Nutrition (per serving): Calories: 188; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 375mg; Sodium: 190mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 4g; Protein: 16g


You may have tried stuffed tomatoes or bell peppers before, but wait until you get a load of this dish. Fresh zucchini — hollowed out and filled with a savory chili loaded with lean ground beef, spicy tomatoes and beans — makes a complete low-carb, protein-packed meal. For extra crunch, top your boats with crushed tortilla chips. Recipe makes 5 servings at 2 zucchini boats each.

Nutrition (per serving): Calories: 375; Total Fat: 13g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 79mg; Sodium: 455mg; Carbohydrate: 30g; Dietary Fiber: 10g; Sugar: 7g; Protein: 37g


Bye-bye pasta! This take on lasagna substitutes sheets of zucchini, eggplant and parsnip for traditional semolina noodles. These three mild-flavored veggies pair well with tomato passata meat sauce and make for a high-protein, high-fiber meal. Recipe makes 8 servings.

Nutrition (per serving): Calories: 417; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 64mg; Sodium: 806mg; Total Carbohydrates: 36g; Dietary Fiber: 12g; Sugars: 15g; Protein: 26g


Spirals of zucchini and carrot are a lighter, lower-carb alternative to grain-based noodles. In this recipe, zucchini and carrots are tossed with a spicy mango and avocado dressing, and topped with chicken and crunchy cashews. Recipe makes 6 servings at 2 cups each.

Nutrition (per serving): Calories: 198; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 127mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 16g; Protein: 15g


These vegan mini-muffins deliver heart-healthy omega-3 fats from ground flaxseeds and walnuts. Keep a batch on hand to grab and go or pair with a banana and a cup of yogurt for a filling breakfast. Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 174; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 108mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 8g; Protein: 4g


Want the secret to making the juiciest turkey meatballs ever? Add shredded zucchini. Rather than frying or baking the meatballs first, this recipe drops them right into the sauce to slow-cook together. For a complete meal, serve over whole-wheat pasta or zoodles. Recipe makes 6 servings at 4 meatballs and 2/3 cup sauce each.

Nutrition (per serving): Calories: 235; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 104mg; Sodium: 471mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 5g; Protein: 22g


Enjoy nutty quinoa with flavorful grilled summer vegetables like zucchini, peppers and carrots. Enjoy this delicious grain and veggie salad on its own or with a lean protein like grilled chicken breast or a hardboiled egg. Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 361; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 559mg; Carbohydrate: 57g; Dietary Fiber: 7g; Sugar: 11g; Protein: 11g

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10 Crowd-Pleasing Zucchini Recipes Under 450 Calories (2)

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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)


What can I do with large amounts of zucchini? ›

What to do with too Much Zucchini
  1. Add it to Your Salads. Sliced or diced, zucchini is a nice addition to any salad. ...
  2. Put it in Spaghetti. ...
  3. Freeze It. ...
  4. Make Butter out of It. ...
  5. Enjoy Zucchini Bites. ...
  6. Try Greta's Zucchini Bread Recipe. ...
  7. Add Zucchini to Turkey Burgers. ...
  8. Zucchini Soup is a Must.
Aug 7, 2021

How do you keep zucchini from getting soggy in the oven? ›

ELEVATE THE ZUCCHINI by placing it on a baking rack, then setting that baking rack on top of your regular baking sheet. This allows air to circulate on all sides of the zucchini and helps water evaporate so the zucchini is beautifully caramelized, not soggy.

What is a giant 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.

Can you eat oversized courgettes? ›

Of course, large zucchini are still edible, but they lose the delicate flavor and tender texture of their smaller counterparts, which is important in summer favorites like Shaved Squash Salad, Marinated Squash With Hazelnuts and Ricotta and Summer Squash Frittata with Herbs where they're the star.

How many calories in a extra large zucchini? ›

One large zucchini (about 323 grams) contains 55 calories, 3.9g of protein, 1.0g of fat, 10.1g of carbohydrates, 3.2g of fiber, and 8.1g of sugar. Zucchini possesses many valuable minerals, including calcium, iron, magnesium, phosphorus, and plenty of potassium.

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.

Why do you soak zucchini in salt water? ›

Salt causes zucchini rounds to release excess water. This important extra step helps the zucchini to sauté rather than stew in its own juices.

Why is my zucchini so slimy when I cut it? ›

Mushy texture: A spoiled zucchini has a mushy or stringy texture when you cut it, and it may feel slimy to the touch. "Off" smell or taste: If your zucchini smells sour or foul in any way, or if it tastes unusually bitter, it has likely gone bad.

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.

What size zucchini is best for baking? ›

Use small to medium zucchini.

When it comes to choosing the zucchini you bake with, smaller is better.

Do you remove seeds from large zucchini? ›

You can save the big seeds inside for planting next year.

One large zucchini could have hundreds of seeds in it! Just like pumpkin seeds you just need to dry them out, then you can save them and plant next year…free food!

Can zucchini be overcrowded? ›

Garden Blog

Only one plant per hole. Bush type squash plants (like zucchini) should be planted at least 3 feet apart and four feet is better. The vine type (like butternut) should be spaced four to five feet apart. The best way to thin out your crowded squash beds is with a pruning shear.

What is the plural form of zucchini? ›

Both zucchini and zucchinis can be used as the plural of zucchini. In British English, this type of squash is called a courgette.

Can you freeze 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.

Can you freeze zucchini whole? ›

We're sometimes asked, "Can you freeze zucchini whole?" 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 quickly use the frozen zucchini when you're ready.

Can you freeze large pieces of zucchini? ›

Yes, you could chop up your zucchini and freeze it just as it is, but I think it's worth your effort to blanch it first. Blanching — giving the zucchini a quick dunk in boiling water — deactivates the enzymes that would otherwise cause the zucchini to become mushy and discolored.

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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