7 Recipes to Use Up Summer Squash and Zucchini That Everyone Will Love

Like other root vegetables, you can find squash year-round, but the specific variety that's available changes with the seasons. Fall and winter bring a bountiful harvest of butternuts, pumpkin, and acorn squash, but summer offers its own stars, like zucchini , pattypan, and yellow crookneck.

Thinner-skinned than their cool-weather cousins, zucchini and summer squash can be eaten raw, and because they are 95 percent water, are exceptionally hydrating (even more so than watermelon!).

That water content helps keep summer squash and zucchini low in calories, but they still pack plenty of good-for-you nutrients. One medium summer squash contains around 2 grams each of fiber and protein as well as vitamin C, potassium, magnesium, and folate for just 31 calories.

These summer veggies are also among the most affordable at the grocery store, averaging just over a dollar per pound.

It's also easy to grow them at home, though if you do you may end up with a surplus.

Luckily, with their mild taste and edible rind, summer squash and zucchini are both extremely versatile in the kitchen. They can be enjoyed raw in salads, slaws, or as low-carb "zoodles," cooked a variety of ways, and shredded and added to baked goods for a fiber boost.

Keep in mind, summer squash does not have a long shelf like its fall or winter squash counterparts, so once you've brought it home from the grocery store, store it in the fridge and be sure to use it within three days.

Here are seven refreshing summer squash recipes to get you started.

1 Getty Images

Thai Zucchini Salad

This recipe is inspired by a Thai classic, but swaps green papaya for spiralized (or thinly shredded) zucchini. Tossed with carrot and bell pepper in a spicy, zesty dressing, this salad is served cold and garnished with nuts. You can make it ahead and chill to allow the vegetables to absorb the sauce's flavor.

contains Fin fish , Tree Nuts

SERVES

5

CALORIES PER SERVING

110

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

15 min

TOTAL TIME

15 min

Ingredients

2 large zucchinis, peel on and spiralized or thinly shredded 1 large carrot, peel on and spiralized or thinly shredded 1 large red bell pepper, spiralized or thinly sliced 3 limes, juiced 1 ½ tbsp fish sauce 1 tbsp avocado oil 3 garlic cloves, minced 1 tsp chili garlic sauce (optional) ¼ cup raw cashews, finely chopped, for garnish 2 tbsp fresh Thai basil, finely chopped, for garnish

Directions

1

Place zucchini, carrot, and red bell pepper in a large mixing bowl.

2

In a separate small bowl, whisk together lime juice, fish sauce, avocado oil, minced garlic, and chili garlic sauce, if using.

3

Pour dressing over veggies and toss until well combined. Garnish with cashews and fresh basil. Cover and place in the fridge until ready to serve.

Nutrition Facts

Amount per serving

Serving size 1 cup

calories

110

total fat

66g

saturated fat

0.9g

protein

4g

carbohydrates

12g

fiber

3g

sugar

5.9g

added sugar

0g

sodium

446mg

TAGS:

Fin fish , Tree Nuts , Mediterranean , Gluten-Free , Anti-Inflammatory , Quick & Easy , Appetizer , Side Dish , Eczema-Friendly , Cancer Prevention , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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2 Adobe Stock

Summer Squash and Feta Whole Wheat Pizza

Adding veggies to family favorites like pizza is an easy way to up your intake. This pizza pie sits on whole grain dough for added fiber goodness. Pro tip: saute veggies before adding to a pizza dough to avoid a soggy crust. Sautee your veggies while the oven heats up.

contains Dairy , Wheat

SERVES

12

CALORIES PER SERVING

126

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

10 min

COOK TIME

20 min

TOTAL TIME

30 min

Ingredients

1 12-inch refrigerated pizza dough, preferably whole grain 1 tbsp extra-virgin olive oil 1 large red onion, finely sliced 1 large yellow squash, finely sliced 1 medium beef steak tomato, finely sliced 1 tsp ground oregano ¼ tsp kosher salt 1 cup no-salt added canned or fresh tomato sauce ¾ cup low-fat feta cheese, crumbled Fresh basil, for garnish (optional)

Directions

1

Allow pizza dough to come to room temperature or complete a final rise, if needed. Follow the manufacturer's directions. Preheat oven to 450 degrees F and line a pizza pan with parchment.

2

In a large skillet over medium-heat, add olive oil, red onion, squash, and tomato. Cook, stirring frequently for 6-7 minutes, until softened and veggies begin to sweat out liquid. Sprinkle with oregano and salt. Set aside to cool slightly.

3

On a clean surface, roll dough out into a 12-inch circle. Transfer to prepared pizza pan.

4

Spread tomato sauce onto the center of dough, leaving a 1-inch perimeter. Top with sauteed vegetables and feta cheese.

5

Place pizza on the bottom rack of the oven and bake for 13-15 minutes, until crust is golden brown and cheese looks melted.

6

Cut into 12 even slices. To serve, garnish with fresh basil, if desired.

Nutrition Facts

Amount per serving

Serving size 1 slice

calories

126

total fat

3g

saturated fat

0.2g

protein

3g

carbohydrates

21g

fiber

2g

sugar

3.7g

added sugar

0.6g

sodium

248mg

TAGS:

Dairy , Wheat , Mediterranean , Vegetarian , Low-Fat , Anti-Inflammatory , Family-Friendly , Quick & Easy , Dinner , Eczema-Friendly , Cancer Prevention , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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3 Getty Images

Open-Faced Grilled Summer Squash Toast

Marinades aren't only for meat. Vegetables can benefit from the tenderizing action and flavor boost of a good marinade as well. Grilling summer squash gives it a slight smokiness that pairs well with peppery arugula and tart goat cheese. Building an open-faced toast, allows you to pile on all the toppings.

contains Wheat , Sesame , Dairy

SERVES

4

CALORIES PER SERVING

432

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

10 min

COOK TIME

10 min

TOTAL TIME

50 min

Ingredients

1 large zucchini, sliced ½-inch thick 1 large yellow squash, sliced ½ inch thick 1 small red onion, sliced 2 tbsp extra-virgin olive oil ¼ tsp kosher salt ⅛ tsp freshly ground black pepper 8 slices whole grain sliced bread 4 tbsp hummus, divided 1 cup arugula 4 tbsp goat cheese, divided

Directions

1

Add sliced zucchini, squash, red onion, olive oil, salt, and black pepper to a large ziplock bag. Shake contents around well until squash is well coated.

2

Place in fridge to marinate for 30 minutes or up to overnight.

3

Preheat grill or grill pan to medium-high heat and lightly grease grill grates. Using tongs, carefully place zucchini and squash on grill or grill pan, discarding marinade. Cook for 4 minutes, flip, and cook another 2-3 minutes until both sides are lightly charred.

4

Using tongs, place bread on the grill and toast both sides until lightly charred, about 1 minute per side.

5

To assemble, spread each slice of bread with ½ tbsp hummus. Divide cooked veggies, arugula and goat cheese evenly among the 8 slices of toast.

Nutrition Facts

Amount per serving

Serving size 2 slices of toast

calories

432

total fat

17g

saturated fat

3.1g

protein

17g

carbohydrates

53g

fiber

8g

sugar

12.4g

added sugar

8g

sodium

574mg

TAGS:

Wheat , Sesame , Dairy , Heart-Healthy , Mediterranean , Vegetarian , High-Fiber , Anti-Inflammatory , Dinner , Eczema-Friendly , Cancer Prevention , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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4 Adobe Stock

Whole Wheat Battered Air-Fryer Zucchini Chips

Zucchini fritters are a beloved restaurant appetizer, but usually served breaded and fried in unhealthy fats. In this recipe, the deep fryer is replaced by an air fryer to achieve the same amount of crunchy texture, and whole wheat flour and panko add fiber and crunch. Serve with tzatziki or marinara sauce.

contains Dairy , Eggs , Wheat

SERVES

5

CALORIES PER SERVING

156

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

15 min

COOK TIME

10 min

TOTAL TIME

25 min

Ingredients

½ cup whole-wheat flour 1 tsp garlic powder ⅛ tsp kosher salt ½ cup low-fat milk 1 large egg, lightly beaten 1 ¼ cup panko bread crumbs, whole wheat preferred 1 large zucchini, peel on, cut into 1/2-inch slices (20-22 slices) Fresh dill, for garnish

Directions

1

Preheat the air fryer to 375 degrees F.

2

In a medium-sized bowl, mix flour, garlic powder, and salt.

3

In a second medium-sized bowl, whisk together milk and egg.

4

In a third medium-sized bowl or large plate, add panko bread.

5

Working in batches, dip each zucchini slice first in the flour mixture, then the egg, and finally in the panko.

6

Arrange zucchini slices in a single layer in the air fryer basket and cook for 5 to 6 minutes, flip and cook for another 3 to 4 minutes, until golden brown and crispy.

7

Garnish with fresh dill and serve with a dipping sauce, such as tzatziki or marinara sauce, if desired.

Nutrition Facts

Amount per serving

Serving size 4 zucchini chips/slices

calories

156

total fat

2g

saturated fat

0.6g

protein

8g

carbohydrates

28g

fiber

4.2g

sugar

2.6g

added sugar

0.8g

sodium

94mg

TAGS:

Dairy , Eggs , Wheat , Heart-Healthy , High-Protein

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5 iStock

Cheesy Quiche with Zucchini

This cheesy quiche isn't just tasty, it's also a deceptively healthy way to start your day (or end it for that matter). When whipped up with protein-rich eggs and flavorful cheese, zucchini is a melt in your mouth treat for the tastebuds! Zucchini is a rich source of vitamin C according to data from the U.S. Department of Agriculture , a nutrient which the National Institutes of Health notes may improve immunity.

contains Wheat , Eggs , Dairy

5.0 out of 5 reviews

SERVES

8

CALORIES PER SERVING

383

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

35 min

TOTAL TIME

45 min

Ingredients

1 cup whole-wheat flour 1 cup all-purpose flour ¾ tsp kosher salt, divided ⅓ cup plus 2 tbsp extra-virgin olive oil, divided 1 sweet onion, diced 2 cloves garlic, minced 1 medium zucchini, sliced 12 eggs, lightly beaten ¼ cup fat-free milk or non-dairy milk of your choice ½ cup shredded cheddar cheese

Directions

1

In a mixing bowl, combine flours ¼ tsp salt, ⅓ cup olive oil, and ⅓ cup warm water (plus more as needed). Gently mix until a smooth ball forms. Roll into an even 12-inch circle, about ¼-inch thick. Press dough into a 9-inch pie pan and set aside.

2

Preheat oven to 400 degrees F. Place a large skillet over medium heat and add the remaining 2 tablespoons of olive oil. Add onion and cook, stirring frequently, until onions have softened, about 5 to 7 minutes. Add the garlic and stir, cooking until fragrant, about 1 to 2 minutes.

3

Transfer to prepared pie crust and top with zucchini slices.

4

In a medium bowl, stir together eggs and milk and pour it over the vegetables. Top with cheese and bake on a middle rack until the eggs are set, 30 to 40 minutes.

Nutrition Facts

Amount per serving

Serving size 1 slice

calories

383

total fat

23g

saturated fat

5.6g

protein

16g

carbohydrates

28g

fiber

2.6g

sugar

4g

added sugar

0g

sodium

254mg

TAGS:

Wheat , Eggs , Dairy , Diabetes-Friendly , Vegetarian , Family-Friendly , Breakfast , Lunch , Dinner

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6 Adobe Stock

Stuffed Zucchini Boats

Opting for a lower fat percentage in your ground meat is an easy way to cut back on the amount of unhealthy saturated fat on your plate. At the same time, adding lots of veggies while you cook your ground meat adds lots of vitamins, minerals, and fiber while stretching your food dollar further at the same time. Want to go a step further? Serve your dish inside a veggie like these zucchini boats for even more fiber and very few calories, according to data from the USDA .

contains Dairy

4.2 out of 5 reviews

SERVES

4

CALORIES PER SERVING

322

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

25 min

TOTAL TIME

35 min

Ingredients

4 medium zucchini 2 tbsp extra-virgin olive oil 1 large onion, diced 3 cloves garlic, minced 1 lb 95 percent lean ground beef 1 14.5-oz can diced tomatoes ½ tsp Italian seasoning ½ tsp kosher salt ¼ tsp ground pepper ¼ cup shredded cheddar cheese Fresh parsley, for garnish (optional)

Directions

1

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Remove the stem end from each zucchini, slice in half lengthwise, and scoop out the seeds using a spoon. Set aside.

2

Place a large skillet over medium-high heat. Add olive oil and onions and cook until onions become translucent, about 5 minutes. Add garlic and cook until fragrant, about 1 minute more.

3

Add ground beef, canned tomatoes, Italian seasoning, salt, and pepper, and cook, stirring frequently, until most of the moisture has evaporated and beef is brown, about 5 minutes. Evenly divide the mixture among zucchini halves and top with cheese.

4

Bake until zucchini is tender, about 15 to 25 minutes.

Nutrition Facts

Amount per serving

Serving size 2 zucchini boats

calories

322

total fat

15g

saturated fat

4.9g

protein

30g

carbohydrates

16g

fiber

4.3g

sugar

8.6g

added sugar

0g

sodium

449mg

TAGS:

Dairy , Gluten-Free , High-Protein , Low-Carbohydrate , Low-Calorie , Dinner

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7 Lauri Patterson/Getty Images

Zucchini Latkes

Zucchini is an often overlooked type of produce. Naturally high in water (about 95 percent by weight, according to data from the USDA ), zucchini is uber hydrating. Nonetheless, this high water content often leads to a soggy final product that many people find unappealing. Not so with this zucchini latke recipe! Here you'll find crisp and delicious zucchini you can enjoy any time of the year. Zucchini contains fiber and potassium , both nutrients linked to improved heart health according to the American Heart Association.

contains Eggs , Wheat

5.0 out of 10 reviews

SERVES

4

CALORIES PER SERVING

265

AUTHOR

Kelly Kennedy, RDN

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

3 medium zucchini, ends removed and shredded 2 large eggs 1 small shallot, grated ½ tsp kosher salt Freshly ground black pepper, to taste ⅔ cup matzo meal ½ cup vegetable oil 1 tbsp fresh dill, for garnish (optional) Sour cream for dipping (optional)

Directions

1

Place the zucchini in a clean towel and squeeze gently over the sink to remove most of the moisture.

2

Place the zucchini in a mixing bowl and add the eggs, shallot, salt and pepper. Mix together.

3

Add the matzo meal and stir gently until just combined.

4

Place the oil in a large skillet over medium heat. Once the oil is shimmering, add the zucchini mixture in 2 tablespoon spoonfuls and flatten slightly.

Nutrition Facts

Amount per serving

calories

265

total fat

17g

saturated fat

2.8g

protein

7g

carbohydrates

22g

fiber

1.6g

sugar

4.9g

added sugar

0g

sodium

184mg

TAGS:

Eggs , Wheat , Vegetarian , Family-Friendly , Appetizer , Side Dish

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Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

1. Squash, Summer, All Varieties, Raw. U.S. Department of Agriculture . April 1, 2019.
2. Watermelon, Raw. U.S. Department of Agriculture . April 1, 2019.
3. Fruit and Vegetable Prices. Economic Research Service .
4. You Can Do It! The 10 Easiest Vegetables to Grow From Seed. Almanac .

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Kelly Kennedy, RDN, LDN

Medical Reviewer

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She manages and oversees nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She has developed and reviewed various meal plans, books, slideshows, and online tools, and has overseen the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

See full bio

Roxana Ehsani, RD

Author

Roxana Ehsani, RD, is a Miami-based licensed dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson , consultant, and content creator for food and nutrition brands. She is an adjunct instructor for sports nutrition at Virginia Tech in Blacksburg.

Ehsani appears as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World , Women's Health , Glamour , and more, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes, whom she sees through her private practice.

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