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Sautéed Zucchini

Sautéed Zucchini

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Recipe Preparation

  • Cut 1 medium zucchini into matchstick-size pieces. Heat 2 tablespoons toasted sesame oil in a large skillet, preferably nonstick, over medium heat. Add zucchini; cook, stirring occasionally, until just tender, 3-4 minutes. Season with kosher salt, freshly ground black pepper, and gochugaru (coarse Korean red pepper powder).

Nutritional Content

8 servings, 1 serving contains: Calories (kcal) 30 Fat (g) 3.5 Saturated Fat (g) .5 Cholesterol (mg) 0 Carbohydrates (g) 0 Dietary Fiber (g) 0 Total Sugars (g) 0 Protein (g) 0 Sodium (mg) 60Reviews Section

Perfect Sauteed Zucchini

If zucchini doesn’t sound like a vegetable to sing praises about…you haven’t met this zucchini recipe. Yes, this really is the perfect sauteed zucchini. Just 10 minutes in a hot pan and this vegetable goes from tasteless to tender! Oregano and garlic make a pop of savory flavor, and grated Parmesan cheese takes it over the top. It’s beyond easy, and the best zucchini side dish we’ve had. In all honesty, this vegetable is not my favorite. But when we made this zucchini recipe, I could not stop sneaking bites of the stuff. Here are all our secrets!

Ingredients you’ll need

Here is a visual overview of the ingredients in the recipe. Scroll down to the recipe at the bottom for quantities.

Ingredient notes

  • Garlic: If you’re not a big fan of garlic, feel free to leave it out. You can also substitute 2-3 tablespoons of minced onion instead.
  • Zucchini: Pick firm, medium-sized zucchini for best results. The tend to have a smaller amount of seeds and will yield a better result. If your vegetables end up having a lot of seeds inside (or you really must use up a giant zucchini from the garden), I strongly recommend removing the seeds.
  • Parmesan cheese: Other delicious options include Romano cheese, Pecorino or Feta.

You can easily add different flavors if you like:

How to Cook Zucchini on the Stove

We love zucchini around here. Have you seen our Guilt-Free Zucchini Noodles, yet? We’ve even made a free-form lasagna using zucchini. This time, we are sharing how to cook zucchini on the stovetop. You only need five minutes of cooking time. Let me show you how.

There are lots of ways to cook zucchini, but the quickest is to pan-fry or sauté it in a pan on the stove. By cooking zucchini this way, the zucchini browns on the outside and becomes tender on the inside.

We pan fry zucchini often and especially love it when the zucchini is cooked in a little butter. The butter adds a nutty flavor and helps the zucchini to brown.

We also love adding a tablespoon of minced garlic to the pan, because butter and garlic are just meant to be, right?

The trick to sautéing zucchini is not to overcook it. Overcooked zucchini turns mushy.

My Best Tips For Pan-Fried Zucchini

Use a wide skillet. By using a large skillet, the zucchini has the chance to spread out and brown. This applies to cooking most vegetables on the stovetop. We use the same tip when cooking mushrooms — by spreading the veggies out in a single layer, they brown instead of steam.

Don’t peel the zucchini. Peeled zucchini turns mushy and has no crunch.

Don’t salt zucchini ahead of time or at the beginning of cooking. Salt draws out water from the zucchini. This will make it less crunchy when it’s cooked. Since salt does make things taste good, we use it, but prefer to salt towards the end.

Cook the zucchini until crisp-tender, which means it will look wilted, but still have a crunch.

Possible Zucchini Recipe Variations

Sautéed zucchini has lots of possible recipe variations. Here are a few of our favorites:

The Best Sauteed Zucchini Recipe Ever (Yum!)

To those of you who are looking for a delicious recipe to aid your weight loss journey, this one is for you. Weight loss isn’t that complicated, contrary to what mainstream media and fad diets may have you believe. There are thousands of successful weight loss stories from individuals who simply just changed their eating habits with the goal of sustainability in mind. Often times, people have the general idea that you need to eat bland, boring food in order to lose weight and that's definitely not the case. Recipes such as this sauteed zucchini dish will prove that eating healthy can be delicious and nutritious.

Zucchini, A Low-Calorie Nutrient-Dense Vegetable

With a quick glance at the ingredients list, you’ll notice that 1 ½ pounds of zucchini is needed to make this recipe. It may be hard to believe, but this amount of zucchini is only roughly 100 calories. That’s a lot of food for very little ‘cost’ since zucchinis are made up of 95% water. For those who are trying to lose excess weight and fat, zucchini is the ultimate diet food. Low-calorie, high-volume food such as zucchini will keep individuals satiated for hours. Additionally, a pound of zucchini only contains 15 grams of carbohydrates along with 5 grams of fiber, which is excellent for those on a low-carb, paleo diet.

Skip the Multi-Vitamin Supplement and Eat Your Vegetables Instead

Not only is zucchini low in calories, it’s also packed with essential nutrients such as vitamin C to keep you healthy. Vitamin C helps boost the immune system, fights off harmful free radicals, and has anti-inflammatory effects. In a medium-sized zucchini, there is about 50% of the average persons daily recommended consumption of vitamin C. Furthermore, there is roughly 500 mg of potassium in a medium-sized zucchini. Those who struggle with high blood pressure may be lacking in their daily recommended potassium intake. Potassium helps normalize and regulate blood pressure which helps prevent heart disease.

Versatile Cooking Ingredient

What makes zucchini so great to work with is its flavor. It’s very neutral and doesn’t overpower the other flavors in your dish, so you can dress it up however way you like with your choice of herbs and spices. When it’s cooked with other ingredients, it tends to absorb and enhance flavors of other ingredients in a recipe. Sautéed garlic in olive oil has an aroma and taste that most people find appealing, and it gives you a great base for building more flavors into the recipe. The lemon juice and fresh parsley which is added later on to the cooked zucchini will help balance out the savory flavors of the dish.

I highly recommend this recipe if you’re looking for a low-carb vegetable meal because it’s so incredibly filling with such little calories. Zucchini complements hundreds of dishes and is even used to add volume to certain food, so I’m sure this will be a favorite among those who are trying to lose weight, whether they are added to salads, grated into chowder, or however else they are consumed. Additionally, a spiralizer is an excellent tool you can use to make low-calorie zucchini pasta. Don’t be afraid to get creative with zucchini and enjoy the nutritional benefits.

PS. If you love soup and zucchini, be sure to try out this chicken minestrone soup recipe with zucchini noodles. It’s got great flavor and is an excellent lunch option for fall alongside some yummy paleo desserts.

What is a Good Herb for Zucchini?

After zucchini is cooked, sprinkle with herbs, freshly grated garlic and Parmesan cheese. Fresh is the keyword here. Not dried herbs, not garlic powder and not Parmesan from a shaker.

The best fresh herbs for zucchini are:

  • Fresh dill
  • Italian parsley
  • Basil. And if you can get flat leaf Italian parsley versus curly parsley, it’s better. I find curly parsley has a coriander taste to it.
  • Green onion or cilantro can be used too. They are just OK herbs for sauteed zucchini recipe, in my opinion.

What you’ll need to make Sautéed Zucchini and Cherry Tomatoes

Begin by chopping the vegetables. Be sure to cut the zucchini in large chunks because you don’t want it to cook too fast and get soggy. As far as zucchini is concerned, crisp is always the name of the game.

Next, heat the olive oil in a large sauté pan and add the red onions.

Cook, stirring frequently, until the onions are very soft and pale purple.

Add the zucchini, tomatoes, garlic, salt, and pepper.

Cook for 3-5 minutes, until the zucchini is cooked but still crisp, and the tomatoes have started to collapse, creating a little sauce.

Stir in the fresh basil, season to taste and serve. That’s all there is to it. Enjoy!


As I mentioned previously, the ingredients for this recipe are so incredibly simple, chances are you probably already have them all on hand!

Squash &ndash A mixture of both zucchini and yellow squash are used in this recipe. If you only have one or the other, feel free to use all of that instead! (And if you have any leftover, you can always learn how to freeze zucchini!)

Onion &ndash Finely diced sweet onion was originally used in this dish and is my personal preference. Feel free to substitute with white, yellow, or red onion.

Garlic &ndash Fresh garlic clove are the secret to giving this recipe a punch of flavor. While yes, you can swap out garlic powder if absolutely necessary, but I wouldn&rsquot recommend it.

Oil & Butter &ndash A mixture of oil and butter is used when sautéing these vegetables.

  • If you&rsquore vegan or dairy-free, feel free to use a vegan butter substitute (such as vegan buttery sticks) or all olive oil instead.

Julia Child&rsquos Sautéed Shredded Zucchini Recipe

A delicious, quick and easy zucchini side dish that goes with practically everything.

  • Author:Lisa
  • Prep Time: 5 mins
  • Cook Time: 5 mins
  • Total Time: 10 mins
  • Yield: 4 - 5 1 x
  • Category: Side Dish
  • Method: stovetop
  • Cuisine: American


  • 2 pounds zucchini, washed, ends trimmed ( 4 medium zucchinis)
  • 2 tablespoons olive oil (or butter)
  • 1/2 cup finely chopped shallot ( 2 &ndash 3 shallots, depending on size)
  • Kosher salt
  • Fresh ground black pepper
  • Optional Toppings:
  • Freshly grated imported parmesan cheese (I recommend Parmigiana Reggiano)
  • Fresh slivered basil leaves
  • Fresh slivered mint leaves


  1. Grate the zucchini The quickest and easiest method is to use the grating attachment on your food processor. Or you can use the large holes in a box grater.
  2. Transfer the zucchini to colander. Toss with 1/2 teaspoon of salt. Leave for 2-3 minutes. Squeeze zucchini in a clean dish towel to draw out the excess liquid. You may have to do this in batches.
  3. Heat oil over medium-high heat in a large skillet until hot. Add shallots and cook, stirring, for 30 seconds. Add zucchini. Cook, tossing often, for 3-5 minutes, until zucchini is just tender. Season with pepper. Serve hot.
  4. Stir in a tablespoon or two of fresh herbs, if you like.
  5. Top with a generous sprinkling of freshly grated parmesan, if you like.

Keywords: Zucchini Side dish, sautéed shredded zucchini