What Is Zucchini and How Can I Use It?

If zucchini has turned up in a recipe or caught your eye at the store, here's what you need to use it with confidence and how to choose it, cook it, store it, what to substitute, and 1,075 recipes to try it in.

What is zucchini?

The zucchini is low in calories and contains useful amounts of folate, potassium, and vitamin A. 1/2 cup of zucchini also contains 19% of the recommended amount of manganese.

zucchini

When used for food, zucchini are usually picked when under 20 cm (8 in.) in length, and the seeds are soft and immature. Mature zucchini can be as much as three feet long but are often fibrous and not as appetizing as the younger zucchini.

zucchini

Zucchini with the flowers attached is a sign of a truly fresh and immature fruit and is especially sought by many people.

zucchini

Nutrition

Nutrition Facts

Serving Size 1 cup, chopped (124g)

Amount per Serving

Calories 19Calories from Fat 2

% Daily Value *

Total Fat 0.2g 0%

Saturated Fat 0.0g 0%

Trans Fat ~

Cholesterol 0mg 0%

Sodium 12mg 1%

Total Carbohydrate 4.2g 1%

Dietary Fiber 1g 5%

Sugars 2.1

Protein 1.5g

Vitamin A 5% Vitamin C 35%

Calcium 2% • Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Quick facts

Where to find zucchini: Zucchini is usually found in the produce section or aisle of the grocery store or supermarket.

Food group: Zucchini is a member of the Vegetables and Vegetable Products US Department of Agriculture nutritional food group.

In Chinese: 夏南瓜
British (UK) term: courgette
en français: zucchini
en español: calabacín

How much does zucchini weigh?

Amount	Weight
1 cup, chopped	124 grams
1 cup, sliced	113 grams
1 large	323 grams
1 medium	196 grams
1 slice	9 grams
1 small	118 grams

Vegetables and Vegetable Products

Alfalfa sprouts 47 Artichoke hearts 250 Artichokes 82 Asparagus 449 Bamboo shoots 144 Lima beans 129 Green beans 543 Beets 204 Broccoli, frozen 129 Cabbage 684

Recipes using zucchini

There are 1075 recipes that contain this ingredient.

Goat Cheese & Zucchini Omelet for Two

Eggs & zucchini creamily enveloped by warm and creamy tangy goat cheese and sweet caramelized onion mixture. When you've got zucchini overload and aren't sure what to do, this is my go-to recipe that feeds the need.

Zucchini stuffed with Savory Tofu Spread

Easy to cook, but also very healthy and tasty with Tofu Spread.

Farmer's Market Pancakes

Beakfast pancake or muffin batter with zucchini, bananas, and raisins.

Mom's Gazpacho

Fresh vegetable gazpacho with tomatoes, cucumbers, zucchini, and bell peppers. Quick cold Spanish soup ready in 10 minutes, perfect for summer lunches.

Roasted Veg

This is an awesomely flexible dinner. You basically chop everything up, douse it in oil and some salt, pepper or whichever spices you're in the mood for (or grab first!) and chuck it in the oven for an hour or so.

What to do when your brother gives you a courgette.

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Easy Gazpacho

Simple gazpacho with fresh garden vegetables in tomato or V8 juice. Classic cold soup that's vegan, gluten-free, and ready in 20 minutes with no cooking required.

Bruschetta Hummus Stuffed Zucchini

Topped with a simple bruschetta this is a perfect side dish to enjoy all summer.

Eva's Zucchini Bread

Eva's zucchini bread bakes a tender, cinnamon-spiced quick bread loaded with shredded zucchini, walnuts, and optional raisins. Two-loaf recipe perfect for using up a summer garden glut.

Japanese Pumpkin Frittata Served with Bush Tomato Chutney

Japanese-style Frittata seasoned with Australian native spices and served with Australian Bush Tomato Chutney.

Beef & Vegetable Kebabs

Beef and vegetable kebabs thread marinated sirloin with sweet red and yellow peppers and zucchini, then grill or broil until charred. A fast, colorful skewer that leans on Italian dressing for an easy marinade.

Mama Delilah's Pasta Primavera

Hearty and zesty, this is my favorite pasta to make. It's a little bit of work, but comes out as stunning visually as it tastes. Definitely worth the effort. Enjoy!!!

Whole Wheat Zucchini Bread with Walnuts & Chocolate Chips

A delicious recipe uses up some of your troublesome zucchinis and makes you take a second look at these summer produce.

Charlo's Sweet Zucchini Bread

Sweet zucchini bread with cinnamon, three loaves' worth of garden zucchini, and a tender oil-based crumb. Two-loaf yield, doubles easily for gifting and freezing.

Garbanzo Potato Pancakes

Garbanzo potato pancakes blend chickpea flour, instant potato flakes, grated zucchini, and onion into vegan, gluten-free pancakes that griddle up tender and savory. Five ingredients, 20 minutes start to finish. A protein-packed side or breakfast.

Papoutsakia with Meatballs

Greek-style meatball and tomato soup with oregano, garlic, optional zucchini, and rice or pasta. Hearty, herby beef meatballs in a rich tomato broth.

Vegetable Curry

Vegetable Curry recipe

Amy's Chili with Hominy (Vegan)

Amy's vegan chili with hominy, pinto beans, chickpeas, zucchini, and a hint of molasses for depth. The dump-and-simmer one-pot weeknight chili that's hearty enough to skip the meat entirely.

Sichuan Fried Rice

An easy yet flavorful sichuan fried rice is packed with goodness. A great week-day meal is all in one pot.

Garden-Fresh Turkey Burgers

Lean turkey burgers loaded with shredded zucchini, sweet bell pepper, and onion. Oats bind everything together for juicy, vegetable-packed patties on whole wheat buns.

Zucchini Brownies

Rich and fudgy brownies with a delightful frosting. You'd never know they contained zucchini!

Sunday Italian Vegetable Soup

This hearty Italian vegetable soup delivers. It is chock full of vegetables, two kinds of beans, pasta, and tomatoes, everything needed for a relaxed Sunday meal.

Best Chocolate Chip Zucchini Bread

Chocolate chip zucchini bread that bakes up impossibly moist, studded with semisweet chips, toasted pecans, and a whisper of cinnamon, nutmeg, and citrus zest. A sneaky-good way to use up summer zucchini.

Pasta with Grilled Summer Vegetables

Grilled summer vegetables are served on top of spaghetti that is tossed with tomato sauce. A refreshing and tasty summer dish!

Zucchini Nut Bread

Two-loaf zucchini nut bread with shredded summer squash squeezed dry, cinnamon-scented batter, and chopped nuts folded throughout. The end-of-summer garden gift loaf.

Beef & Zucchini Stuffed Tomatoes

Paleo friendly. Tomatoes stuffed with beef, pesto and topped with an egg.

Bibimbap2 (Korean Seasoned Vegetables & Rice with Spicy Sauce)

Bibimbap is my all-time favorite Korean dish, I have no problem to make it and eat it everyday :) I made this recipe a few days ago, this time I added homemade bean sprouts as well, and served it with three different kinds of homemade kimchi (cucumber, daikon and cabbage kimchi) and a fried egg as always. Delicious, that's the only word I can say every time :)

Chicken Tomatillo Sauce with Mole Chile

Wok-seared chicken in a smoky tomatillo-mole sauce with roasted garlic, chipotle, and coffee. Served over egg noodles with jalapeño Jack cheese and a fresh platter of jicama, cucumber, and radishes.

Diana's Zucchini Bread

Zucchini bread with dark brown sugar and vanilla, baked into two moist loaves. The garden-rescue quickbread that puts late-summer squash to delicious use.

Gluten-Free Casein-Free Lemon Raspberry Muffins

Delicious Lemon-Raspberry Muffins that are sensitive to the toughest of dietary limitations.

Zucchini Potato Latkes with Tzatziki

These lovely latkes are made with zucchini and potato which are both in season, they are so tasty, served with homemade fresh Tzatziki, it can be a side dish or even a light dinner!

Skillet Pot Roast with Vegetables

My mother's recipe from a page torn out of a cookbook years ago. Great for leftovers.

Creamy Pasta With Roasted Zucchini, Almond & Basil

Roasted zucchini and almond with whole wheat pasta, topped with creamy basil sauce.

Grilled Vegetable Sandwich with Tomato & Olives Tapenade

Instead of mayonnaise, use sun-dried tomato and olives tapenade to spread the sandwich, which gives the sandwich tangy flavor. Grilling adds the nice smokiness into the these juicy and tender summer vegetables. Delicious and light summer sandwiches.

Vegetable Pork Stir-Fry

Lean pork tenderloin stir-fried with mushrooms, zucchini, bell pepper, and carrots in a glossy soy-chicken broth sauce. A low-fat weeknight dinner ready in 30 minutes flat.

Southwestern Vegetable Lasagna

A delicious lasagna dish that's packed with fresh spring vegetables. Use corn tortillas instead of the traditional lasagna noodles to make it a healthy yet tasty meal.

California Grilled Veggie Sandwich

A great summer sandwich! Tasty and light, grilling gives the vegetables nice smoky taste. A little bit garlic and lemon juice brighten up the mayonnaise; feta cheese gives the cheesiness and slightly saltiness, which is a great additional topping of the sandwich.