Zucchini, a nutrient-rich vegetable, offers many health benefits. It may help to improve digestion and maintain strong bones. It can also be perfect for those who want to shed extra pounds. Zucchini is high in water and fibre, so it can make you feel full for a long time. It is also low in calories and fat, making it ideal for those who want to lose weight. From delicious noodle creations to refreshing salads and tasty fritters, zucchini can be included in various dishes. If you don’t know how to make them, try these scrumptious zucchini recipes for weight loss!

Zucchini recipes for weight loss

Try these recipes for weight loss made using the goodness of zucchini, shares nutritionist Abhilasha V.

1. Zucchini noodles (Zoodles)

Ingredients:

• 2 large zucchinis
• 1 tablespoon of olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Parmesan cheese (optional)

Method:

• Spiralize the zucchini into noodles.
• Heat olive oil in a pan over medium heat, and sauté garlic until fragrant.
• Add zucchini noodles and cook for 2-3 minutes until slightly tender.
• Season with salt and pepper. Serve with a sprinkle of Parmesan cheese if desired.

2. Grilled zucchini

Ingredients:

• 2 zucchinis, sliced into rounds
• 1 tablespoon of olive oil
• Salt, pepper, and Italian seasoning to taste

Method:

• Preheat the grill to medium-high heat.
• Toss zucchini slices in olive oil and season with salt, pepper, and Italian seasoning.
• Grill for 2-3 minutes on each side until tender and slightly charred.

3. Zucchini chips

Ingredients:

• 2 zucchinis, thinly sliced
• 1 tablespoon of olive oil
• Salt to taste

Method:

• Preheat oven to 225°F (110°C).
• Toss zucchini slices in olive oil and arrange in a single layer on a baking sheet.
• Sprinkle with salt and bake for 1-2 hours until crispy.

4. Zucchini soup

Ingredients:

• 2 zucchinis, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• Salt and pepper to taste

Method:

• Sauté onion and garlic in a large pot until translucent.
• Add chopped zucchini and vegetable broth.
• Bring to a boil, then reduce heat and simmer for 15 minutes.
• Blend until smooth and season with salt and pepper.

Also Read: Want to lose weight? Try these 7 cold soups for weight loss

5. Stuffed zucchini boats

Ingredients:

• 2 large zucchinis
• 1 cup of cooked quinoa
• 1 cup of diced tomatoes
• 1/2 cup of grated cheese (optional)
• Salt and pepper to taste

Method:

• Preheat oven to 375°F (190°C).
• Cut zucchini in half lengthwise and scoop out the center.
• Mix quinoa and diced tomatoes; season with salt and pepper.
• Stuff zucchini halves with the mixture and top with cheese if desired.
• Bake for 20-25 minutes until tender.

6. Zucchini fritters

Ingredients:

• 2 zucchinis, grated
• 1 egg
• 1/4 cup of flour (or almond flour for low-carb)
• Salt and pepper to taste
• Olive oil for frying

Method:

• Grate zucchini and squeeze out excess moisture.
• Mix zucchini with egg, flour, salt, and pepper.
• Heat olive oil in a pan over medium heat.
• Drop spoonfuls of the mixture into the pan, flattening them into patties.
• Cook for 2-3 minutes on each side until golden brown.

7. Zucchini and tomato salad

Ingredients:

• 2 zucchinis, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 tablespoon of olive oil
• 1 tablespoon of lemon juice
• Salt and pepper to taste

Method:

• Toss zucchini and cherry tomatoes with olive oil and lemon juice.
• Season with salt and pepper.
• Serve chilled or at room temperature.

Zucchini recipes for weight loss: How does it help?

There are many health benefits of zucchini, and one of them is weight loss. Eating zucchini can help you with weight loss, as per a study published in the International Journal of Food and Properties. Here’s how –

1. Low in calories

Zucchini is very low in calories, with only about 17 calories per 100 grams. Incorporating zucchini into meals allows for volume eating, meaning you can eat a larger portion without consuming many calories. This can help create a calorie deficit, which is essential for weight loss.

2. High water content

Zucchini is made up of about 95 percent water, which helps to keep you hydrated and feeling full. Foods with high water content can reduce hunger and overall calorie intake, as they increase the volume of food consumed without adding significant calories.

3. Rich in fibre

The fibre in zucchini aids in digestion and promotes a feeling of fullness. Fiber slows down the digestion process, which helps to keep you feeling satiated for longer periods, reducing the likelihood of overeating. This automatically helps to lose weight effectively.

4. Nutrient-dense

Zucchini is packed with essential nutrients like vitamins A, C, and K, as well as folate, potassium, and magnesium. Eating nutrient-dense foods ensures that you get the necessary vitamins and minerals while consuming fewer calories.

5. Low in carbohydrates

For those following low-carb or ketogenic diets, zucchini is an excellent substitute for higher-carb ingredients. “For example, zucchini noodles (zoodles) can replace traditional pasta, reducing carbohydrate and calorie intake while still providing a satisfying meal,” explains the expert.

Also Read: Carbohydrates: Why and how to add carbs to your diet

6. Versatile and easy to prepare

Zucchini can be used in a variety of dishes, from salads and soups to main courses and snacks. Its versatility makes it easy to incorporate into different meals, helping to maintain a diverse and interesting diet, which is crucial for long-term adherence to a weight loss plan.

While zucchini is healthy for you, make sure you check with your doctor to avoid any complications before you add any of these zucchini recipes for weight loss.