7 Incredible Health Benefits of Zucchini (+ 11 Low Carb Zucchini Recipes)

By: Chris Freytag, CPT // August 25, 2022

Whether eaten raw or cooked, zucchini is a great alternative to carb-heavy meals and can, therefore, also have benefits for weight loss. But there’s more to this particular squash than that!

Chock-full of health benefits, zucchini not only gives way to a guilt-free plate but nourishes the body from the inside out.


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    Seven Health Benefits Of Zucchini

    1. Zucchini Promotes Heart Health

    Zucchini is high in potassium, which is known for its ability to help reduce blood pressure. It also has good folate levels for breaking down amino acids such as homocysteine, responsible for causing heart attacks and strokes. And the magnesium found in it stabilizes blood pressure, ensuring the heartbeat remains in proper rhythm.

    Related: 9 Health Benefits of Beets

    2. Zucchini Improves Digestion

    Because zucchini is so hydrating and full of essential electrolytes and nutrients, it is often recommended as a food for combating digestive issues. It’s even been found to offer anti-inflammatory protection in the GI tract, which can help reduce IBS, leaky gut syndrome, and ulcer issues.

    3. Zucchini Protects Against Asthma

    A good source of vitamin C, zucchini is a natural way to fight asthma since the antioxidant is known for keeping the immune system healthy and warding off respiratory issues.

    4. Zucchini Strengthens Teeth and Bones

    Zucchini is a good source of calcium, which has been shown to decrease bone loss while also improving tooth retention. One study found that participants who took calcium and vitamin D supplements decreased losing one or more teeth by 40 percent.

    5. Zucchini Aids In Weight Loss

    One of the biggest benefits people enjoy from zucchini is its super low-calorie count, which makes it a great addition to any weight loss diet. Swapping out calorie- and carb-rich foods with a good portion of zucchini will fill you up without weighing you down. It’s also full of fiber, which is beneficial for helping burn fat in the body. And because it’s 95 percent water, it will rehydrate you and keep you feeling full for longer.

    6. Zucchini Helps Maintain Eye Health

    Zucchini’s good amount of phytonutrients, including vitamin C, manganese, beta carotene, lutein and zeaxanthin, are great for eye health. Lutein and zeaxanthin, for example, are carotenoid antioxidants known for warding off age-related diseases that affect the eyes by way of shielding the retina, cornea, and macula from the damage of UV light and oxidative stress.

    7. Zucchini Can Help Control Diabetes

    Zucchini offers polysaccharide fibers like pectin that work to regulate blood sugar. For people suffering from diabetes, zucchini can control blood sugar levels, as it’s an extremely low-carb, low-glycemic food that keeps insulin from spiking and dipping.

    Go low carb with these amazing zucchini recipe and reap all the health benefits of this delicious veggie!

    11 Zucchini Recipes We Love

    wood box with Zucchini
    Vegan, gluten free zucchini bread muffins on a wire rack with blue cupcake liners

    Gluten-Free Zucchini Bread Muffins

    This healthy gluten-free zucchini muffin recipe is full of the good stuff and leaves out all the junk you will find in pre-packaged cookies and breads. It’s the perfect healthy breakfast to start your day or afternoon snack to help curb your sweet tooth! By using specific ingredients, this gluten-free, vegan, and refined sugar-free zucchini

    Stuffed Zucchini Boats (+ 2 Variations)

    When it’s zucchini season, we love to whip up some stuffed zucchini boats. If you’re a regular reader of GHU, then you know how much we love zucchini noodles, but we do put the Zoodler down for a minute when it comes to the recipe, and it’s variations. These delicious stuffed zucchini boats can

    Zucchini Ribbons Pizza

    I love to make this pizza on days when I just want something light and fresh.  The feta gives this pizza a little bite, and the raisins give it just a bit of natural sweetness.  It is perfect for socializing with your girlfriends on a summer evening.  This recipe suggests using a peeler to make zucchini ribbons,

    Orange Carrot Zucchini Cake with Coconut Cream Cheese Frosting

    Looking for a delicious cake recipe but not sure how to find one that isn’t totally diet-busting? Look no further! This Orange Carrot Zucchini Cake with Coconut Cream Frosting is your answer. It’s naturally sweetened with maple syrup and fresh orange juice has TWO veggies in one cake and uses greek yogurt to add that

    Baked Zucchini Egg Nests

    These baked zucchini egg nests are an easy, low-carb breakfast idea that you can heat up in just a few minutes! For a perfect low-calorie breakfast, I make the cups in advance and then cook the eggs fresh in the morning. It’s a healthy way to start your day with lean protein that will give you.

    Crispy Healthy Baked Zucchini Fries

    You’ll instantly fall in love with the “junk food like” taste of these zucchini fries, but guess what? They only have 35 calories! Instead of ketchup, try dipping them in marinara for a fun update on the classic!

    Pepper Jack Stuffed Turkey Zucchini Meatloaf

    We’re pretty obsessed with zucchini over here at Get Healthy U! It’s in season, it’s tasty, and it’s good for you! So, needless to say, a turkey zucchini meatloaf stuffed with oozing pepper jack cheese sounded pretty amazing to us, and it was! A delicious low-carb meal with tons of flavor and an “AWESOME” sauce

    Caprese Zucchini Noodle Pasta Salad

    Ditch the pasta and whip up this simple caprese zucchini noodle pasta salad for a low-carb meal that is fresh and delicious! This easy 4 ingredients vegetarian meal with vinaigrette dressing is so tasty and simple it will become one of your favorite dishes.

    Chia, Lemon & Strawberry Zucchini Muffins

    You’ve got to love zucchini season because there are so many healthy and nutritious zucchini recipes! There is nothing wrong with good ol’ grilled zucchini, but sometimes it’s fun to sneak zucchini in healthy baked goods because A) you can fit in a serving of vegetables B) the zucchini makes the baked goods so moist! Those are just

    Make these delicious pesto zucchini noodles for a quick and healthy dinner.

    Cashew Pesto with Zucchini Noodles

    This cashew pesto served on a bed of zucchini noodles is as creamy and delicious as traditional pesto, but BETTER! I used raw cashews in this recipe and they create a very decadent sauce. The fresh basil and lemon really pair well with the cooked zucchini noodles, and this is a great vegetarian dish to serve

    Skip the potato chips and make these zucchini chips instead! #zucchinichips #healthyrecipe

    Baked Parmesan Zucchini Chips

    Did you know that zucchinis are over 90% water?  Do you know what that means?  They are naturally hydrating and low-calorie!  Because of this, I love finding new ways to cook and eat zucchini.  This recipe is one of my faves.  The parmesan and bread crumbs form a delicious coating and make these low cal.

    Blueberry and Zucchini Bars

    These delicious blueberry and zucchini breakfast bars are not only packed with antioxidant-rich blueberries but also nutritious zucchini that bulks them up without adding any unusual flavor. Everyone loves freshly baked blueberry bread, and the zucchini keeps this recipe moist! This bread makes the perfect weekend brunch dish to share!

    Zucchini Pizza Boats

    We love these little zucchini boats because they are not only adorable but healthy too! They’re perfect for a snack or as part of a delicious lunch. Plus, you can totally be creative with the stuffing. This recipe uses basic pizza ingredients: red sauce and cheese, but you can add whatever you’d like! It’s a

    sheet pan with breakfast cookies


    If cookies for breakfast sound like the perfect way to start your day, then get ready because this recipe was made for YOU! Nicole Modic created these Vegan Chocolate Chip Zucchini Breakfast Cookies, and they are not only the best way to enjoy cookies as a delicious and nutrient-packed breakfast but will also have you saying “goodbye” to boring bowls of oatmeal forever. Plus, this recipe is gluten-free, dairy-free, and vegan-friendly, which means it’s the perfect breakfast for sharing!

    More Zucchini Tips

    grilled Zucchini on sliver plate
    • One of the easiest ways to get zucchini into your diet is simply grilling it. All it needs is a little olive oil and salt and pepper for an easy, nutritious side. P.S. we love cutting our zucchini lengthwise or at an angle into 1/2 inch strips rather than into circles. It makes for a bit more fun presentation and holds together nicely.
    • Zucchini makes a great ingredient when baking to keep all your treats moist. You can replace it 1 for 1 with oil.

    Food, Food Benefits, Nutrition

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