Source: Koss13, AdobeStockLight, low-calorie, and delicious zucchini is the perfect base for a variety of healthy dishes. Especially in summer, when they are abundant and readily available. You can cook anything from zucchini – from appetizers to main courses, from desserts to drinks. Discover 20 excellent recipes!
1. Healthy Zucchini and Cottage Cheese Casserole
Source: multivarevo.ruIf hard cheese fits into your diet, then you can sprinkle it over the casserole.
You will need: 350 g zucchini, 250 g cottage cheese, 1 egg, 10 g garlic, 20 ml olive oil, spices.
Preparation: Grate the zucchini and mix it with cottage cheese. Add crushed garlic, spices, egg, and olive oil, then mix everything. Place the mixture into a baking dish and bake in the oven for 35-40 minutes at 200 degrees Celsius.
2. Healthy Zucchini Cream Soup
Source: dzen.ruNo potatoes or heavy cream – a very diet-friendly dish.
You will need: 1 zucchini, 1/2 carrot, 1/2 onion, 350 ml water, 3 pinches of salt, spices.
Preparation: Dice the zucchini, finely chop the carrot and onion, add spices to taste, and cover with water. Bring to a boil and cook for about 20 minutes. Blend the soup until smooth.
3. Diet Zucchini Salad
Source: lobsterhouse.ruThis salad is so low in calories that they can practically be disregarded.
You will need: 150 g zucchini, 200 g cucumbers, 80 g cottage cheese, 20 g green onions, 5 g parsley, 40 g yogurt.
Preparation: Grate zucchini and cucumbers using a Korean grater. Add granular cottage cheese and chopped herbs. Dress the salad with yogurt and season as desired.
4. Apple Smoothie with Zucchini and Celery
Source: mirtesen.ruIt's hard to imagine a modern healthy diet without a variety of smoothies.
You will need: 1 green apple, 150 g zucchini, 1 celery stalk, 2 sprigs of parsley, 2 tsp agave syrup, 150 ml mineral water.
Preparation: Peel the apples, zucchini, and celery. Remove the leaves from the parsley. Roughly chop everything and blend the smoothie until smooth.
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5. Healthy Zucchini Chips
Source: pinterest.comAll snack lovers will surely appreciate this alternative to store-bought snacks.
You will need: 1 zucchini, 20 g vegetable spices, 1 tbsp olive oil, 1 tsp salt.
Preparation: Slice the zucchini into very thin rounds. Line a baking sheet with parchment paper. Drizzle with oil and sprinkle with salt and spices. Arrange the zucchini in a single layer and sprinkle with spices and drizzle with oil again. Bake the zucchini chips in the oven for 40-60 minutes at 100 degrees Celsius.
6. Grilled Zucchini with Yogurt and Garlic
Source: maxvps.ruThis recipe contains no oil or mayonnaise.
You will need: 1 zucchini, 1 clove of garlic, 1.5 tbsp yogurt, spices.
Preparation: Slice the zucchini into rounds and grill them until cooked through on a grill or grill pan. Mix yogurt, crushed garlic, and spices, then spread this sauce over the zucchini rounds.
7. Healthy Zucchini Muffins
Source: runews24.ruFor this recipe, we recommend using whole wheat flour.
You will need: 600 g zucchini, 2 eggs, 1/2 cup whole wheat flour, 2 cloves of garlic, spices.
Preparation: Grate the zucchini and garlic, and mix them with the eggs. Add flour with spices, mix, and spoon the batter into muffin molds. Bake in the oven for 25 minutes at 200 degrees Celsius.
8. Zucchini Rolls with Cream Cheese
Source: polza4u.ruA good healthy zucchini appetizer for everyday, a festive table, or a picnic.
You will need: 400 g zucchini, 160 g cream cheese, 1 tbsp sour cream, 1 clove of garlic, 4 sprigs of dill, spices.
Preparation: Mix cream cheese, sour cream, chopped dill with garlic, and spices. Slice the zucchini into thin strips and lightly fry them on both sides until golden. Wrap the filling in the zucchini slices.
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9. Vegetable Salad with Zucchini and Cabbage
Source: pulse.mail.ruFor dressing, you can add a spoonful of healthy vegetable oil, such as flaxseed oil.
You will need: 100 g bell pepper, 100 g carrots, 220 g tomatoes, 250 g zucchini, 220 g cabbage.
Preparation: Finely shred the cabbage, slice the tomatoes into wedges, and the rest of the vegetables into thin strips. Mix the salad.
10. Diet Zucchini Soup with Rice
Source: yaisup.ruA light summer soup that can be cooked with water or chicken broth.
You will need: 300 g zucchini, 1 onion, 1 carrot, 100 g rice, herbs, spices.
Preparation: Finely chop the onion, and slice the carrot and zucchini into strips. Boil water or broth, add the rinsed rice, carrot, and onion. Season to taste and cook until the rice is done. Add zucchini and herbs, and simmer the soup for another 5 minutes.
11. Healthy Zucchini Fritters
Source: bye-bye-calories.ruQuick-cooking oat flakes are required for this recipe.
You will need: 300 g zucchini, 30 g yogurt, 1 egg, 2 tbsp oat flakes, 1 clove of garlic, 4 sprigs of herbs, spices.
Preparation: Grate the zucchini and lightly squeeze out excess juice. Mix with yogurt and egg. Add minced garlic, herbs, and spices. Add oat flakes, mix, and let the batter rest for 7-10 minutes. Fry the zucchini fritters in a minimal amount of oil for 3-4 minutes on each side.
12. Stewed Zucchini in Tomato Sauce
Source: lady-day.ruA simple variation on a diet vegetable stew.
You will need: 2 zucchini, 2 tomatoes, 150 ml tomato juice, 1 onion, spices.
Preparation: Roughly chop the zucchini and tomatoes, and mince the onion. Place the onion and zucchini in a pan and cook until the zucchini releases its juice – about 7 minutes. Add tomatoes and stew everything until the moisture evaporates. Pour in the tomato juice, season, and stew the vegetables for another 10 minutes.
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13. Healthy Zucchini and Cucumber Smoothie
Source: beautyhack.ruOptionally, add a little honey or sweetener to the finished smoothie for sweetness.
You will need: 1 zucchini, 2 cucumbers, 1/2 lemon, 5-6 sprigs of dill.
Preparation: Squeeze juice from the lemon, and peel and roughly chop the vegetables. Blend all ingredients until smooth. Add a little water if necessary.
14. Syrniki (Cottage Cheese Pancakes) with Zucchini and Herbs
Source: za-edoy.ruInstead of wheat flour, rice or oat flour can also be used.
You will need: 1 zucchini, 300 g cottage cheese, 3 tbsp flour, 1/2 bunch of herbs, 1 egg, spices.
Preparation: Mash or blend the cottage cheese with the egg. Grate the zucchini, squeeze it dry, and mix it with the cottage cheese. Add chopped herbs, spices, and flour, then mix again. Form the syrniki and fry them until golden in a minimal amount of oil.
15. Healthy Zucchini with Chicken Breast
Source: bye-bye-calories.ruA complete dish that doesn't even need a separate side.
You will need: 200 g zucchini, 200 g chicken fillet, 100 ml water, 50 ml soy sauce, spices.
Preparation: Cut the zucchini and chicken into small pieces. Fry them together for a couple of minutes in a non-stick pan. Add water and spices. Simmer for 15 minutes covered over low heat, then add soy sauce and simmer for another 5 minutes.
16. Diet Zucchini Puree
Source: za-edoy.ruA good alternative to familiar mashed potatoes with butter.
You will need: 2 zucchini, 1 carrot, 1 onion, spices.
Preparation: Finely chop the onion, grate the carrot, and fry them until soft in a minimal amount of oil. Add zucchini and spices to taste, and stew everything for 20-30 minutes covered over low heat. Mash the puree with a blender.
15 Amazing Zucchini Fritter Recipes
17. Zucchini and Chicken Fritters Baked in the Oven
Source: mixyfotos.ruIt turns out to be something between pancakes and cutlets, but very tasty.
You will need: 1 chicken fillet, 1 zucchini, 1 egg, 1 clove of garlic, 2 tbsp whole wheat flour, 1 tsp mustard, spices.
Preparation: Grate the zucchini and mince the chicken through a meat grinder. Mince the garlic and mix all ingredients. Spoon the mixture onto a baking sheet lined with parchment paper. Bake the fritters for 20-25 minutes in the oven at 200 degrees Celsius.
18. Healthy Zucchini and Cauliflower Casserole
Source: malinika.ruWe recommend using low-fat cheese.
You will need: 2 zucchini, 300 g cauliflower, 200 g sour cream, 2 eggs, 150 g hard cheese, spices, herbs.
Preparation: Blanch cauliflower florets for 5 minutes in boiling water. Roughly chop the zucchini and place everything in a baking dish. Whisk eggs with sour cream, spices, and chopped herbs, pour over the vegetables, and sprinkle with grated cheese. Bake the casserole in the oven for 35-40 minutes at 180 degrees Celsius.
19. Zucchini Compote
Source: moefermerstvo.ruIf you wish, add a little honey or sweetener to the compote for sweetness.
You will need: 1 zucchini, 2 liters of water.
Preparation: Peel and dice the zucchini. Place it in boiling water and simmer the compote for about 10-15 minutes over low heat.
20. Healthy Zucchini Brownies
Source: tort-tort.ruAn original recipe for those who love to try something new!
You will need: 400 g zucchini, 2 eggs, 30 g cocoa, 120 g whole wheat flour, 1 tsp baking powder, sweetener.
Preparation: Grate the zucchini and squeeze it well. Add eggs and blend the mixture. Add dry ingredients and mix the dough – it should resemble the consistency of thick sour cream. Pour all the dough into a mold and bake for 45 minutes at 180 degrees Celsius in the oven.