8 Zucchini Recipes Under 300 Calories That’ll Make You Forget About Pasta

By Brandon D / October 8, 2025

If you’ve ever stared at a pile of zucchini and thought, “Now what?”—you’re in the right kitchen. These eight recipes are crisp, colorful, and wildly satisfying, all while keeping things light at under 300 calories per serving. We’re talking real flavor, real textures, and real weeknight wins. Ready to turn that humble green squash into your new kitchen MVP? Let’s cook.

1. Zesty Lemon-Parmesan Zoodle Bowls That Twirl Like Pasta

When you’re craving pasta but your jeans say “maybe not,” these zoodles step in like a hero. Bright lemon, a whisper of garlic, and just enough Parmesan to make it feel indulgent. It’s fast, fresh, and perfect for lunch or a light dinner.

Ingredients:

• 2 medium zucchini, spiralized (about 5 cups)
• 1 tablespoon extra-virgin olive oil
• 2 garlic cloves, minced
• Zest of 1 lemon
• 2 tablespoons fresh lemon juice
• 3 tablespoons grated Parmesan cheese
• 1/4 teaspoon crushed red pepper flakes (optional)
• 1/4 teaspoon kosher salt
• Freshly ground black pepper, to taste
• 2 tablespoons chopped fresh parsley

Instructions:

1. Pat the spiralized zucchini dry with a paper towel to reduce excess moisture. This keeps your zoodles from getting soggy.
2. Heat the olive oil in a large skillet over medium heat. Add garlic and cook until fragrant, about 30 seconds—don’t let it brown.
3. Add the zucchini and toss for 2–3 minutes until just tender. You want a little bite.
4. Turn off the heat. Stir in lemon zest, lemon juice, red pepper flakes, salt, and pepper.
5. Toss with Parmesan and parsley. Taste and adjust seasoning.

Serve immediately with extra lemon wedges. For a protein boost under 300 calories, add a few shrimp or a spoonful of white beans. Pro tip: salting and blotting the zoodles is your secret to non-soggy success.

2. Smoky Chipotle Zucchini Tacos You’ll Crave Every Tuesday

These tacos bring big, smoky flavor without the heavy fillings. Chipotle, lime, and a quick sauté turn zucchini into the star of taco night. They’re hearty enough to satisfy, light enough to keep things breezy.

Ingredients:

• 3 small zucchini, halved lengthwise and sliced into half-moons
• 1 tablespoon olive oil
• 1/2 small red onion, thinly sliced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• 1 chipotle pepper in adobo, minced (plus 1 teaspoon adobo sauce)
• 1/4 teaspoon kosher salt
• Juice of 1/2 lime
• 6 small corn tortillas (street-taco size)
• 1/2 cup chopped cilantro
• 1/3 cup crumbled cotija or feta (optional but recommended)
• Lime wedges, for serving

Instructions:

1. Warm a large skillet over medium-high heat. Add oil and onion; cook 2–3 minutes until softened.
2. Add zucchini, cumin, smoked paprika, chili powder, chipotle, and salt. Sauté 5–6 minutes, stirring occasionally, until the zucchini is tender and lightly charred in spots.
3. Off heat, squeeze in lime juice and toss.
4. Warm tortillas in a dry pan or directly over a low flame until pliable.
5. Fill tortillas with zucchini mixture, top with cilantro and cotija, and serve with lime wedges.

Want extra crunch? Add thinly sliced radishes or shredded cabbage. Keep it under 300 calories by sticking to two tacos per serving and going light on the cheese—trust me, the chipotle brings plenty of flavor.

3. Garlicky Zucchini And White Bean Skillet That Eats Like Comfort Food

Cozy yet light? Yes, please. Creamy cannellini beans, juicy tomatoes, and soft, garlicky zucchini simmer together in one pan for a meal that tastes like a hug. It’s weeknight-friendly and ridiculously good with a squeeze of lemon.

Ingredients:

• 2 teaspoons olive oil
• 3 garlic cloves, thinly sliced
• 2 medium zucchini, cut into half-moons
• 1 cup cherry tomatoes, halved
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 teaspoon kosher salt
• Black pepper, to taste
• 1 tablespoon fresh lemon juice
• 2 tablespoons chopped fresh basil or parsley

Instructions:

1. Heat the oil in a large skillet over medium heat. Add garlic and cook 30–45 seconds until fragrant.
2. Add zucchini and cook 4–5 minutes, stirring, until just tender and lightly browned.
3. Stir in tomatoes, beans, oregano, and red pepper flakes. Season with salt and pepper.
4. Cook 3–4 minutes until tomatoes soften and beans are warm. Stir in lemon juice and herbs.

Serve as-is or over a small mound of cauliflower rice. For extra richness under 300 calories, grate a tablespoon of Parmesan on top—seriously, it’s magic with the lemon and garlic.

4. Crispy Baked Zucchini Fries With Herby Yogurt Dip

These crunchy-on-the-outside, tender-on-the-inside fries are a total snack win. They scratch that fry itch without the oil bath, and the yogurt dip brings cool, tangy vibes. Perfect for game night, movie night, or “I just need something crunchy” night.

Ingredients:

• 2 medium zucchini, cut into fry-shaped sticks
• 1/2 teaspoon kosher salt, divided
• 1/2 cup panko breadcrumbs
• 1/4 cup finely grated Parmesan
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1 large egg, beaten
• Cooking spray

Herby Yogurt Dip:

• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon lemon juice
• 1 tablespoon chopped dill or parsley
• 1 small garlic clove, grated
• Pinch of salt and pepper

Instructions:

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment and set a wire rack on top if you have one. Spray lightly.
2. Pat zucchini dry. Toss with half the salt and let sit 5 minutes, then blot again to draw out moisture.
3. Mix panko, Parmesan, garlic powder, smoked paprika, and remaining salt in a shallow bowl. Place beaten egg in another.
4. Dip zucchini sticks in egg, then coat in panko mixture. Arrange on the rack/baking sheet. Spray tops lightly with cooking spray.
5. Bake 18–22 minutes, turning once, until golden and crisp.
6. Stir together dip ingredients while fries bake.

Serve hot with the herby dip and a squeeze of lemon. Want it gluten-free? Use gluten-free panko or crushed pork rinds. Bonus crunch tip: don’t crowd the pan—airflow equals crispy.

5. Sunshine Zucchini, Corn, And Feta Salad That Sings Summer

This salad tastes like a picnic in a bowl—sweet corn, crunchy zucchini, tangy feta, and a citrusy dressing. It’s crisp, colorful, and ready in 15 minutes. Serve it next to grilled chicken or eat it straight from the bowl. No judgment.

Ingredients:

• 2 small zucchini, diced
• 1 cup fresh or thawed frozen corn kernels
• 1/3 cup diced red bell pepper
• 1/4 small red onion, finely chopped
• 2 tablespoons chopped fresh mint or basil
• 1/4 cup crumbled feta

Lemon-Honey Dressing:

• 2 tablespoons fresh lemon juice
• 1 teaspoon honey
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon Dijon mustard
• 1/4 teaspoon kosher salt
• Black pepper, to taste

Instructions:

1. In a large bowl, combine zucchini, corn, bell pepper, red onion, and herbs.
2. Whisk dressing ingredients in a small bowl until emulsified.
3. Pour dressing over salad and toss gently. Fold in feta last so it doesn’t disappear.

Chill for 10 minutes to let flavors mingle. For extra brightness, add a pinch of lemon zest. Want protein? Toss in chickpeas and still stay under 300 if you keep portion sizes sensible.

6. Spiced Zucchini And Lentil Stuffed Peppers You Can Meal-Prep

These are the definition of hearty-but-light. The zucchini keeps things moist and tender, while lentils bring plant-powered protein. Warm spices make this feel like comfort food without the nap afterward.

Ingredients:

• 4 medium bell peppers, halved and seeds removed
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 medium zucchini, finely diced
• 1 cup cooked brown lentils (or 1 can, drained and rinsed)
• 1/2 cup canned crushed tomatoes
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cinnamon (trust me—it’s subtle and warm)
• 1/2 teaspoon kosher salt
• Black pepper, to taste
• 2 tablespoons chopped parsley

Instructions:

1. Preheat oven to 400°F (205°C). Place pepper halves cut-side up in a baking dish. Add a splash of water to the dish and cover with foil.
2. Heat oil in a skillet over medium heat. Sauté onion 3–4 minutes, then add garlic and zucchini; cook 4–5 minutes until softened.
3. Stir in lentils, crushed tomatoes, cumin, coriander, smoked paprika, cinnamon, salt, and pepper. Simmer 3 minutes to thicken. Stir in parsley.
4. Uncover peppers and fill each with the zucchini-lentil mixture. Cover again and bake 20 minutes, then uncover and bake 5–10 minutes more until peppers are tender.

Top with a dollop of yogurt or a sprinkle of feta if you like. These reheat like a dream and stay under 300 calories if you stick to one stuffed half as a side or two halves as a light meal with a leafy salad.

7. Creamy Coconut Curry Zucchini Soup That’s Weeknight-Easy

Silky, fragrant, and surprisingly filling, this soup proves zucchini can hang with bold flavors. The coconut milk brings creaminess without heaviness, and a hit of lime wakes everything up. It’s the kind of soup you sip and instantly relax.

Ingredients:

• 1 tablespoon coconut oil or olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons yellow curry powder
• 3 medium zucchini, chopped
• 3 cups low-sodium vegetable broth
• 1/2 cup light coconut milk
• 1/2 teaspoon kosher salt
• Juice of 1/2 lime
• Fresh cilantro for garnish

Instructions:

1. In a pot, warm oil over medium heat. Sauté onion 3–4 minutes until translucent. Add garlic and ginger; cook 1 minute.
2. Stir in curry powder and toast 30 seconds. Add zucchini and broth. Bring to a boil, then simmer 10–12 minutes until zucchini is very tender.
3. Blend with an immersion blender until smooth (or carefully transfer to a blender in batches).
4. Stir in coconut milk and salt; simmer 2 minutes. Finish with lime juice.

Garnish with cilantro and a swirl of extra coconut milk if you’re feeling fancy. Serve with a few baked pita chips or a side of steamed edamame for a balanced, low-calorie meal.

8. Cheesy Tomato-Basil Zucchini Boats That Taste Like Pizza Night

All the pizza vibes without the dough. Juicy tomatoes, melty mozzarella, and aromatic basil tuck into tender zucchini “boats.” It’s simple, nostalgic, and perfect when you want comfort without the carb coma.

Ingredients:

• 3 medium zucchini, halved lengthwise
• 1 teaspoon olive oil
• 1 cup cherry tomatoes, quartered
• 1 garlic clove, minced
• 1/2 teaspoon dried Italian seasoning
• 1/4 teaspoon kosher salt
• Black pepper, to taste
• 3/4 cup shredded part-skim mozzarella
• 2 tablespoons grated Parmesan
• 1/4 cup fresh basil, torn
• Red pepper flakes (optional)

Instructions:

1. Preheat oven to 400°F (205°C). Use a spoon to gently scoop some flesh from each zucchini half to make “boats.” Brush cut sides with olive oil.
2. Mix tomatoes with garlic, Italian seasoning, salt, and pepper. Spoon into the zucchini boats.
3. Arrange boats on a parchment-lined baking sheet. Bake 12 minutes.
4. Top with mozzarella and Parmesan, then bake 6–8 more minutes until cheese is bubbly and zucchini is tender.
5. Finish with torn basil and a pinch of red pepper flakes.

Serve hot with a simple arugula salad. Add chopped turkey pepperoni or olives if you’re feeling extra—just keep toppings light to stay under 300. For meal prep, bake the boats without cheese, then add and broil right before serving.

A Few Quick Tips For Zucchini Success

– Dry it well: Zucchini holds water. Blot slices or zoodles to avoid sogginess.

– High heat, quick cook: Searing or roasting helps concentrate flavor and keeps texture snappy.

– Season simply but boldly: Bright acids (lemon, lime), fresh herbs, and a touch of spice go a long way.

There you go—eight light, flavor-packed ways to give zucchini star status without breaking the calorie bank. Which one are you trying first? Grab a couple of zucchini and have fun with it. Dinner’s about to get fresher, faster, and a whole lot more exciting.