7 Delicious Vegan Zucchini Recipes For Your Kids
These vegan zucchini recipes are fantastic if you want to prepare a nutritious dinner or lunch. You can stuff, grill, bake, and make meatballs, patties, or meatball patties out of zucchini. A satisfying meal with vegetables will give you a lot of fiber and nutrition. Most of these recipes are suitable for kids as well.
Nutrition Facts Of Zucchini
One cup (223 grams) of cooked zucchini provides (According to USDA Food Composition Databases)
- Calories: 17
- Protein: 1 gram
- Fat: less than 1 gram
- Carbs: 3 grams
- Sugar: 1 gram
- Fibre: 1 gram
- Vitamin A: 40% of the Reference Daily Intake (RDI)
- Manganese: 16% of the RDI
- Vitamin C: 14% of the RDI
- Potassium: 13% of the RDI
- Magnesium: 10% of the RDI
- Vitamin K: 9% of the RDI
- Folate: 8% of the RDI
- Copper: 8% of the RDI
- Phosphorus: 7% of the RDI
- Vitamin B6: 7% of the RDI
- Thiamine: 5% of the RDI
Health Benefits of Zucchini
1. Manage Blood Sugar
According to a study published in the Plant Foods For Human Nutrition journal, adding zucchini peels and glucose to the diets of subjects with diabetes caused a reversal in the adverse effects of glucose.
2. Improve Heart Health
Additionally, zucchini are beneficial for heart health.
Its high fibre content could be the main factor. According to observational studies, people who consume more fiber have a lower risk of heart disease.
Zucchini contains pectin, a soluble fiber that appears especially effective at lowering total and “bad” LDL cholesterol levels.
A review of 67 studies found that eating as little as 2 to 10 grams of soluble fiber daily for about two months decreased both total and “bad” LDL cholesterol by an average of 1.7 and 2.2 milligrams per deciliter, respectively.
The potassium in zucchini may help lower high blood pressure by widening your blood vessels. Lower risk of heart disease and stroke is associated with healthier blood pressure.
Additionally, diets high in carotenoids and zucchini protect against heart disease.
3. Bolsters Bones
In a study of young adults, those with high levels of carotenoids in their eyes (which allowed researchers to gauge a person's long-term dietary intake of carotenoids) also appeared to have denser, more robust bones. This implies that regularly consuming foods high in carotenoids, such as zucchini, may benefit our bones. Additionally, lutein explicitly stimulates bone formation, according to an animal study.
4. Help To Lose Weight
You might be surprised to learn that eating zucchini will significantly aid weight loss. Although it is well known to contain very few calories, it can make you feel satisfied. As a result, it is a fantastic way to sate your appetite without consuming too many calories or beginning a crash diet.
5. Improve Eye Health
According to a study, consuming 6 mg of lutein per day—found in foods like broccoli, spinach, kale, corn, orange pepper, kiwi fruit, grapes, orange juice, zucchini, and squash—either as part of a healthy diet or as supplements, is likely effective in lowering the risk of AMD and cataracts.
6. Protect Cardiovascular System
These nutrients have been proven to be successful in preventing atherosclerosis and heart conditions linked to diabetes. A study referenced in The American Journal of Clinical Nutrition found a negative correlation between LDL cholesterol and fruit and vegetable consumption, specifically zucchini.
This indicates that lower levels of LDL (bad) cholesterol were associated with higher levels of productive consumption for the study population. Summer squash contains beta-carotene and vitamin C, two substances that aid in preventing the oxidation of cholesterol. Additionally, its high fiber content lowers high cholesterol levels, lowering the risk of atherosclerosis and heart diseases brought on by diabetes.
7. Supports Healthy Digestive Function
Zucchini may support a healthy digestive system in several ways.
It has a lot of water, which can help soften stools. This lessens the likelihood of constipation and makes them easier to pass.
Additionally, soluble and insoluble fiber are present in zucchini.
Insoluble fiber gives stools more bulk and facilitates easier digestion, lowering the risk of constipation. This benefit is multiplied if you consume enough fluids.
Soluble fiber, meanwhile, provides food for the good bacteria in your gut. Short-chain fatty acids (SCFAs), produced by these beneficial bacteria and feed your gut cells, are the result.
Additionally, SCFAs may help lessen inflammation and the signs and symptoms of some gut conditions, including IBS, Crohn's disease, and ulcerative colitis.
8. Promote Men’s Health
Benign Prostatic Hypertrophy, also known as BPH, is a condition that affects men and may be successfully treated by this fruit. In BPH, the prostate gland enlarges and takes on an unusual shape and size, which can interfere with sexual and urination functions. When combined with other foods that also contain phytonutrients, zucchini is said to be particularly effective at reducing the symptoms of BPH.
9. Protects Skin
When we consume carotenoid-rich produce frequently, carotenoids accumulate in our skin, just like in the zucchini skin. According to scientific studies, that buildup protects our skin from UV rays and pollution and may slow skin aging by keeping skin hydrated and elastic.
Vegan Zucchini Recipes
1. Vegan Zucchini Bread Pancakes
These thick and fluffy flourless zucchini bread pancakes combine the flavours of pancakes and zucchini bread. These nutritious, quick, and simple pancakes are naturally dairy, egg, gluten, and sugar-free because they are made without any of those ingredients.
Prep time: 2 minutes | Cook time: 3 minutes | Total time: 5 minutes | Servings: 4
- Gluten-free rolled oats (or quinoa flakes, buckwheat flakes): 1 cup
- Almond milk: ¼ cup
- Overripe banana or cooked sweet potato: 1 medium
- Baking powder: 1 tablespoon
- Apple cider vinegar: 1 tablespoon
- Sugar-free maple syrup: 1 tablespoon
- Finely shredded zucchini, moisture removed: ½ cup
- Chocolate chips: 1-2 tablespoons
- Except for the zucchini and chocolate chips, combine all of your ingredients in a high-speed blender or food processor and process until a thick batter forms. Lightly blend in the zucchini and chocolate chips after adding them.
- Heat a pan that has been lightly greased to medium. When the pan is hot, add portions of the batter equal to ¼ cup. Cook until the edges begin to brown, about 1 to 2 minutes. Cook for an additional minute or two after flipping. Continue until all the batter has been consumed.
- Remove from pan and consume right away.
2. Vegan Zucchini Corn Fritters
These delicious zucchini fritters are made with just 8 basic ingredients.
Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 10
- Zucchini: 4 cups, shredded (about 4 medium)
- Corn kernels (fresh or frozen and defrosted): 1½ cups
- Chopped green onions: ¾ cup
- Garlic: 3 cloves, minced
- Chickpea flour: 1¼ cup
- Ground cumin: 2 teaspoons
- Dried oregano: 1 teaspoon
- Dried thyme: 1 teaspoon
- Pepper: 1 teaspoon or to taste
- Salt: 1 teaspoon or to taste
- High heat oil
- Nacho cashew cream for serving
- Black beans, salsa and for serving
- Shredded zucchini, corn, green onions, chickpea flour, garlic, cumin, oregano, thyme, salt, and pepper should all be combined in a big bowl. Stir everything together thoroughly.
- Give it at least five minutes to sit. This step is crucial because the flour will absorb the zucchini's moisture and produce a batter.
- A big non-stick skillet should be warmed up. Grease the skillet with your preferred cooking oil, then spoon ¼ cup at a time of the zucchini mixture into it.
- Cook each side for approximately 3–5 minutes until light golden brown. Serve hot with salsa, nacho cashew cream, and/or black beans.
3. Vegan Chocolate Zucchini Cake
Due to how moist, rich, and chocolatey this simple gluten-free chocolate zucchini cake is, it just might become your kids' favorite dessert! A wonderful vegan chocolate cake that's ideal for birthdays! Because it contains zucchini and sweet potato, is free of refined sugar and oil, and is quite healthy.
Prep time: 30 minutes | Cook time: 45 minutes | Total time: 1 hour 15 minutes | Servings: 12 slices
- Brown rice flour: 1½ cups
- Coconut sugar: 1 cup
- Cocoa powder unsweetened: ¾ cup
- Ground flax seeds or ground chia seeds: 2 tablespoons
- Shredded unsweetened coconut: ¾ cup
- Baking powder: 2 teaspoons
- Baking soda: ¼ teaspoon
- Salt: ¼ teaspoon
- Grated zucchini: 2 cups
- Coconut milk canned: 1⅓ cup
- Maple syrup: 3-4 tablespoons
Ingredients For The Sweet Potato Frosting
- Sweet potatoes cooked: 2 small
- Sunflower seed butter or nut butter of choice: 1 cup
- Maple syrup or agave syrup: ⅓ cup
- Cocoa powder unsweetened: 4 tablespoons
- Plant-based milk: ⅛ to ½ cup
- Vanilla extract: ½ tablespoon
- Pinch of salt
- For this recipe, a kitchen scale is advised. All dry ingredients should be briefly blended or processed in a food processor. In a large bowl, add the dry ingredients.
- Pour the coconut milk, agave nectar, and salt over the dry ingredients after combining them in a bowl. Stir the mixture thoroughly (you can also use a hand mixer if you want).
- Add the grated zucchini to the batter. Don't use a blender or food processor; stir with a spoon.
- A 7- or 8-inch springform pan should be greased or lined with parchment paper. Pour the batter into the springform and bake it in the oven for about 45 minutes at 375°F (190°C). After 40 minutes, check the cake's center with a toothpick to see if it's done baking.
- Give the cake at least 30 minutes to cool. Then use a large knife or dental floss to cut the cake layers carefully.
- The frosting ingredients should be combined in a high-speed blender or food processor to create a thick, fluffy, and creamy frosting.
- You will need more plant-based milk if you use white sweet potatoes, which are very starchy. You only need ¼ cup of plant-based milk if you use orange sweet potatoes.
- Enjoy the cake with frosting! Keep leftovers covered in the refrigerator for up to 4-5 days.
4. Vegan Baked Zucchini Chips
With these guilt-free Vegan Baked Zucchini Chips, you can indulge in your select appetizer!
Prep time: 20 minutes | Cook time: 25 minutes | Total time: 45 minutes | Servings: 8
- Zucchini: 2, sliced into ¼-inch thick rounds
- Almond milk: ⅔ cup
- Lemon juice: 1 tablespoon
- Quinoa flour: ½ cup
- Quinoa Flakes: ¾ cup
- Crumbled rice crackers: ½ cup
- Garlic powder: 1 teaspoon
- Onion powder: 1 teaspoon
- Smoked paprika: 1 teaspoon
- Sea salt: ½ teaspoon
- Fresh cracked black pepper: ½ teaspoon
- Olive oil spray
Ingredients For The Sriracha Dipping Sauce
- Vegan Greek yogurt or tofu mayo: ⅓ cup
- Siracha to taste: 1-3 teaspoons
- Lime juice: 1 tablespoon
- Garlic: 3 cloves, minced
- Set oven to 425°F. Stack a baking sheet on top of a wire rack. Lemon juice and almond milk should be combined and set aside.
- In a food processor, combine the quinoa flour, flakes, rice crackers, smoked paprika, sea salt, and black pepper and pulse until smooth. Sliced zucchini should be coated with the quinoa-cookie mixture. (Only a tiny portion will adhere.)
- Recoat the quinoa mixture after being dipped in the milk mixture. Use olive oil to brush or spray. Bake for 20 to 25 minutes, or until golden brown, with the dish on a wire rack.
Method For The Sriracha Dipping Sauce
- In a small bowl, combine all the ingredients and stir thoroughly. Place in the fridge and keep chilled.
5. Vegan Zucchini Meatballs
Baked meatless “meatballs” with breadcrumbs, vegan parmesan, herbs, and grated zucchini in a better marinara sauce. Serve them as an appetizer or over pasta or zucchini noodles! Gluten-free and easily vegetarian.
Prep time: 20 minutes | Cook time: 25 minutes | Servings: 4
- Chickpeas: 1- 15-oz can, drained and rinsed
- Garlic: 3 cloves
- Rolled oats: ½ cup
- Dried basil: 1 teaspoon
- Dried oregano: 1 teaspoon
- Salt: ½ teaspoon
- Nutritional yeast: 2 tablespoons
- Lemon juice: ½
- Shredded zucchini: 1 cup
- Marinara sauce: 32 oz
- Whole grain pasta: 8 oz
- Rolled oats, drained and rinsed chickpeas, and garlic cloves should all be placed in a food processor's bowl. To finely chop, pulse for 5 to 10 seconds.
- The mixture should hold together when you press it between your fingers. Add the shredded zucchini, salt, nutritional yeast, dried herbs, and lemon juice to a large bowl. No more than 1 cup of shredded zucchini should be used. Stir everything together thoroughly. Add some flour (you can make extra oats into flour) or nutritional yeast to the mixture if it is too wet to handle to help absorb the excess moisture.
- Set a baking sheet on the counter and preheat the oven to 375°F. Scoop out one heaping tablespoon of the zucchini mixture at a time with your hands, then divide it into 12 equal balls.
- Place a few inches apart on the baking sheet, then bake for 25 minutes. Cook the pasta as directed in the interim.
- Remove the zucchini balls from the oven when they are a pale golden brown, and place them aside. Serve warm marinara sauce over cooked pasta. Enjoy with fresh basil as a garnish!
6. Zucchini Noodle Cashew Stir Fry
You'll be licking your plate clean after eating this simple zucchini noodle and cashew stir fry made with Inspiralizer!
Prep time: 20 minutes | Cook time: 10 minutes | Servings: 2
Ingredients For The Sauce
- Dark soy sauce: ¼ cup
- Hoisin sauce: 1 tablespoon
- Sesame oil: ½ teaspoon
- Rice vinegar: 1 teaspoon
- Sriracha sauce: 1 teaspoon
- Arrowroot powder: 2 teaspoons
- Dark brown sugar: 1 tablespoon
Ingredients For The Rest Of The Dish
- Yellow onion, diced: ½
- Garlic, finely minced: 2 cloves
- Carrots, diced: 4 medium
- Zucchini spiralized and trimmed to a shorter length and lightly squeezed of excess liquid: 2 large
- Red bell peppers spiralized: 2 large
- Snow peas: 8-10 oz
- Cashews, roughly chopped: 1 cup
- The sauce's ingredients should be whisked together in a small mixing bowl before being set aside.
- Over medium-high heat, add ½ tablespoon of cooking fat (olive oil, vegetable oil, etc.) to a large skillet. Add the onion, garlic, and carrots once the oil is hot. Cook for about 5 minutes until fragrant and the carrots are just beginning to soften.
- With tongs, combine the spiralized zucchini with the bell peppers and snap peas in the pan. Heat is reduced to medium.
- After pouring over the ingredients, the sauce should thicken for three to five minutes. Everything should be gently mixed with the sauce. Toss once more after adding ⅔ cup of chopped cashews to the skillet.
- Divide equally between two bowls or plates, then top with the final third of a cup.
7. Vegan Gluten-Free Zucchini And Squash Lasagna
This vegan, gluten-free recipe Our family loves lasagna, which uses zucchini slices instead of pasta as a healthier and lighter alternative to pasta. If you have a garden and are overwhelmed by how productive those wonderful plants are, it's also a fantastic way to use zucchini.
Prep time: 20 minutes | Cook time: 10 minutes | Total time: 30 minutes | Servings: 2
- Zucchini: 4-5 medium, cut into ⅛ to ¼ inch thick vertical slices
- Squash: 1 small, cubed
- Pasta sauce: 5 cups
- Frozen chopped spinach, thawed: 1 lb
- Vegan mozzarella-style shredded cheese (optional or to taste: 2 cups
- Oregano, divided: 2 tablespoons
- Vegan ricotta
- Set the oven to 350°F. One cup of the shreds, 1 tablespoon of oregano and vegan ricotta should all be combined.
- Slice the zucchini and cube the squash. Pour 1¼ cups of sauce into the bottom of a 9×13 pan.
- Zucchini and squash slices are layered over the sauce. Add half of the ricotta sauce on top.
- Zucchini and squash are placed on top, followed by a layer of sauce. Add 1 tablespoon of oregano and the remaining mozzarella-style cheese.
- Bake for one hour and fifteen minutes, uncovered. Before serving, let the lasagne cool for 15 minutes.
Zucchini, also called courgette or summer squash, is delectable, energizing, and simple to use in recipes. Don’t miss trying these delicious recipes that use healthy zucchini.
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