Baking zucchini in the oven: tasty, healthy, fast

It is very important for people who watch their figure to know how many calories they eat per day so that the process of burning fat begins. To start it, you need to reduce the number of calories consumed per day by 500 kcal.

To do this, you need to reconsider your diet and reduce your intake of fatty foods. The best helpers will be fruits and vegetables, which have all the vital vitamins and minerals, but at the same time satisfy hunger well. Today we will talk about the benefits and calorie content of zucchini in its raw form, as well as after heat treatment.

How to cook zucchini in the oven quickly and tasty - recipes

In the summer, many people grow zucchini in their garden beds.
This delicious vegetable of the pumpkin family has a rich composition. It contains vitamins, fiber, calcium, phosphorus, potassium, magnesium and many other useful substances that improve the functioning of the gastrointestinal tract, help eliminate toxins and waste, and have an overall positive effect on the body.

There are a huge number of recipes with zucchini, but many of us are only used to frying them. Let's look at simple, quick, and, most importantly, healthy recipes for cooking zucchini dishes in the oven.

Composition and beneficial properties of zucchini

Zucchini belongs to the pumpkin family and is a type of common pumpkin. Zucchini can be stored for a long time under simple conditions, so we have the opportunity to enjoy delicious dishes made from it for a long time.

The calorie content of zucchini is pleasing - only 24 kcal per 100 g, which allows it to be used in dietary nutrition. Zucchini consists of 94.5% water, 0.6% protein, 5.2% carbohydrates, some of which are sugars, containing a little sucrose. Zucchini is rich in the presence of many useful mineral salts - potassium, phosphorus, calcium, magnesium, sodium, iron, sulfur. Molybdenum, titanium, aluminum, lithium, and zinc are present in a small volume. Zucchini contains many vitamins: C, provitamin A, B1, B2, nicotinic acid.

Zucchini is useful for those who are losing weight and those who watch their diet, for diabetics because it lowers blood sugar levels, for people suffering from diseases of the gastrointestinal tract, it is useful for baby food, and for mature people it is useful because it has a positive effect on blood renewal . Skin diseases, hypertension, kidney disease - zucchini will help cope with these problems. Learn more about the benefits of zucchini.

How to bake zucchini in the oven without anything to create an incomparable dish?

Baked zucchini in the oven without any additions is an excellent choice for dietary nutrition. The zucchini turns out tender, soft, and healthy. This dish recipe is suitable for children's, healthy, and dietary meals.

Cooking time: 15 minutes.

• young zucchini – 4–5 pcs.;
• olive oil – 1.5–2 tbsp. l;
• salt.

Wash the zucchini and cut into slices or slices 1 cm thick.

Brush each slice with olive oil. Carefully place the pieces on the grill and add a little salt.

Place the rack with the zucchini on the middle rack of the preheated oven. Bake for 15 minutes.

Serve the dish with low-fat sour cream and chopped herbs.

1. When baking zucchini on a wire rack, excess vegetable oil will drip down. This will result in a low-fat and dietary dish. The zucchini will remain whole with a crispy film.
2. Be sure to place a baking sheet under the grill so that the oil that drains from the zucchini does not get onto the oven.
3. Do not overuse salt when seasoning zucchini. Otherwise, the dish will turn out rough and tasteless.

Culinary processing and calorie content of zucchini

Of course, the calorie content of raw zucchini depends largely on the variety. Few people dare to eat this vegetable raw. Although there are salad recipes in which zucchini is not cooked. But this is still exotic for Russian cuisine. In our country, zucchini is traditionally served fried, stewed or in the form of zucchini caviar. If you simply boil the zucchini or cook it in a double boiler without adding other products, you will get a healthy and record-breaking low-calorie dish. The calorie content of boiled zucchini is 22-25 kilocalories per 100 grams. By grinding such a zucchini in a blender, you will get a vegetable mass that has rightfully won first place among complementary foods for infants.

Unexpected twist: zucchini with cottage cheese

You can combine zucchini with various vegetables, meat, and herbs, but not every housewife knows that they go well with cottage cheese.

Cooking time: 25–30 minutes.

• fat cottage cheese – 300 grams;
• medium-sized zucchini - 3 pcs.;
• greens (dill, parsley) - a bunch;
• egg – 1 pc.;
• salt pepper.

Wash the zucchini, cut lengthwise, remove the soft part with the seeds. Salt and pepper to taste.

Mash the cottage cheese with a fork until you get a homogeneous mass without lumps. Add egg, finely chopped herbs, salt. Mix well. Fill the zucchini with the prepared filling. Combine the vegetable halves stuffed with cottage cheese and carefully place them in a baking dish.

Pour a little water into the mold - 100 ml, so that when baking, the dish does not burn. Bake at 180 degrees for about 30 minutes. The finished dish should be soft.

Serve warm or cold with sour cream.

1. To prevent the zucchini core from wasting, you can add it to the cottage cheese.
2. If the zucchini is not young, then it is recommended to remove the skin to make the dish tender.
3. To give the dish a piquant taste, you can add a clove of garlic passed through a garlic clove to the curd mass.
4. To prevent the two halves of the stuffed zucchini from falling apart, you need to secure them on both sides with toothpicks.

Zucchini in the oven with tomatoes, mayonnaise and garlic

Cooking time: 40 minutes

• medium-sized zucchini - 3 pcs.;
• tomatoes – 5–6 pcs.;
• garlic – 3 cloves;
• mayonnaise 30% fat – 150 grams;
• ground black pepper;
• salt;
• vegetable oil.

Wash the zucchini and dry with a towel. Without peeling the skins, cut the vegetable crosswise into slices, the thickness should be 0.5 cm. Then add salt, pepper, and mix the contents with your hands to distribute the salt evenly. If desired, you can add spices: thyme, oregano, basil.

Wash the tomatoes and cut them into slices. Place the zucchini on a baking dish pre-greased with vegetable oil. Lay out alternately: 1 slice of zucchini – 1 slice of tomato, etc.

Grate the peeled garlic on a fine grater or squeeze the cloves through a garlic press. Add mayonnaise and stir until the sauce is smooth. Brush the laid out vegetables with it.

Place the mold in an oven preheated to 180 degrees. Bake for 30 minutes.

The dish can be served either hot or cold. If desired, you can sprinkle chopped herbs on top of the zucchini and tomatoes.

1. Before preparing food, you need to turn on the oven in advance to warm it up.
2. To make the dish not only tasty, but also beautiful, you need to choose dense tomatoes. Otherwise, during cooking, the juice will drain from the vegetable, and the tomatoes will look unpresentable.
3. To make baked zucchini with tomatoes even more satisfying, you can pour the egg mixture on top, and after cooking, sprinkle with grated cheese. Meat products – sausage, bacon, ham – also go well with these vegetables.
4. If you need to make the zucchini softer, then increase the baking time to 40 minutes.

Calories in zucchini fritters

The calorie content of zucchini pancakes is one of the most inaccurate numbers, because the calorie content of other ingredients also plays a role here. Let's consider the average indicators: the calorie content of half a kilogram of zucchini, for example, is 135 calories, the calorie content of two tablespoons of flour is 100 kcal, and one egg is 80 kcal. Don't forget about vegetable oil, which you will need a spoon for. This is approximately 150 calories. Then it turns out that the total calorie content will be 465 calories.

But we take into account that, let’s assume, the entire dough will yield 5 pancakes. Then the calorie content of each is slightly less than 100 calories.

How to prepare the dish “Baked Zucchini with Cheese”

1. Wash the zucchini, peel and cut into slices 5-7 millimeters thick, add salt.
2. Preheat the oven to 180 degrees.
3. Grease the mold with butter, lay out the zucchini and sprinkle each circle with cheese.
4. Bake zucchini at 180 degrees 20-25 until soft.

• Zucchini - 500 gr.
• Hard cheese - 200 gr.
• Vegetable oil - 5 gr.
• Salt (to taste) - 2 gr.

Nutritional value of the dish “Zucchini baked with cheese” (per 100 grams):

Zucchini in the oven, stuffed with meat

Cooking time: 50 minutes.

• medium sized zucchini - 3 pcs. (for 3 servings);
• meat or minced meat (chicken, beef, any other) – 400 grams;
• medium carrots – 2 pcs.;
• onions – 2 pcs.;
• hard cheese – 200 grams;
• sour cream – 5 tbsp. l.;
• salt pepper.

If you take meat, then you need to first grind it in a meat grinder. Season the finished minced meat with salt and pepper.

Remove the skin from the tomatoes: make small cuts on the vegetables, pour boiling water over them for 1 minute, then rinse them with cold water. Remove the skin, chop the tomatoes finely, add to the minced meat.

Peel the carrots, wash them, grate them on a fine grater and add to the total mass. Peel the onion, cut it as if for frying, and also add it to the bowl with the minced meat.

Wash the zucchini and dry. Without removing the skin, cut the vegetable in half. Using a spoon or your hands, carefully scoop out the middle with the seeds. Salt the inside of the zucchini. Stuff the vegetable with meat and vegetables, pressing the minced meat tightly with a spoon.

Grate hard cheese on a medium grater and sprinkle stuffed zucchini boats on top. Grease the top with sour cream and place the dish in a well-heated oven for 40 minutes.

Serve the zucchini stuffed with meat warm, garnishing it with fresh herbs.

• You need to choose medium-sized zucchini, small (so that a person can eat his portion), but not small (so that there is enough minced meat).
• There is no need to throw away the middle of the zucchini. You can make delicious zucchini pancakes from it.
• To make the minced meat juicy, you can add a little zucchini pulp to it.
• There is no need to add water to the dish, thinking that this will make the zucchini even juicier. They will release juice on their own during baking, and there will be excess water.
• To prevent the zucchini boats from falling apart and losing their appearance, you should not skimp on hard cheese. You need to sprinkle it generously on each boat.

Sauce with zucchini and tomatoes

Zucchini sauce goes well with meat, poultry, fish and especially spaghetti.

Sometimes you want to diversify a boiled chicken breast, to “flavor it” with something, but mayonnaise is not an option. This recipe may help someone cope during a weight loss crisis. It is low in calories and will perfectly complement the taste of various dishes.

Number of ingredients: 7 Cooking time: 20 minutes Calories per 100 g: 31 kcal Proteins / fats / carbohydrates: 0.9 / 1.0 / 4.6

Ingredients

Ingredients for Zucchini Sauce

Young zucchini - 250 grams Tomato - 150 grams Cherry tomatoes - 150 g Onions or leeks - 120 grams Olive oil - 5 grams or 1 tsp. Basil Salt - to taste

I cook this recipe very quickly so that the vegetables retain their taste and beneficial properties.

I cut the leek into rings, scald the tomato

I wash all the vegetables and pour boiling water over the tomato, having previously cut it. Meanwhile, I chop the leeks. If I don't have leeks, regular onions will work too. Half a medium-sized onion will be enough.

I put the pan on heat and add olive oil. This sauce will have a Mediterranean touch, so I used olive oil. If you don’t have olive oil, replace it with regular sunflower oil.

Sauté leeks and tomatoes

I peel the tomato and cut it into small cubes. I put the onion in the frying pan, literally half a minute later - the tomato.

I grate the zucchini with a long straw

While the tomato produces juice, I quickly grate zucchini or zucchini using a Korean carrot grater. I send it to the frying pan.

Cook the zucchini in the sauce for 5 minutes

When the zucchini boils and becomes softer, this is about 3-5 minutes - add cherry tomatoes and finely chopped herbs. It's better if it's basil. If you don't have basil, you can use parsley. If you like it spicier, then along with the cherry tomatoes you can add a clove of garlic, grated on a fine grater.

Zucchini sauce with cherry tomatoes goes well with a meat dish

I take it off the stove and the zucchini sauce is ready!

Cherries can be added to the plate already. And eat it with any meat or poultry. Goes great with turkey thigh fillet baked in a sleeve - you can see the recipe here.

How to bake zucchini in the oven without anything: with meat, fish, or just like that!

Zucchini is a great low-calorie vegetable that can be used to make a huge variety of snacks. Here is one secret recipe for how to bake zucchini in the oven without anything. I love this healthy, low-calorie snack because it’s ridiculously simple and extremely quick to prepare: cut it, coat it, bake it, and you’re done! This yummy food is especially good when you want to eat something terribly unhealthy and crunchy, but your conscience won’t allow it.

These oven-baked zucchini will be eaten by everyone with great pleasure, including little capricious children and adult gourmets. An ideal solution if you have a huge amount of zucchini growing in your garden and an excellent snack option for those on a diet! Zucchini fries are just begging to be stolen another piece...

Calorie content and consumption rate

Zucchini has long been considered a dietary product due to the fact that 100 grams of raw zucchini contains only 24 kcal. It can be eaten raw or stewed, boiled, baked, fried. Let's take a closer look at how the calorie content of a vegetable changes after heat treatment.

• The glycemic index is only 15, which means that the food does not raise blood sugar levels. Simply boiled zucchini in water without adding spices has a neutral taste that few people like. This dish has only 25 calories.
• The calorie content of squash caviar can vary, much depends on the method of its preparation. Calories are affected by the vegetable oil used for cooking. If vegetables were stewed during heat treatment, then the calorie content of caviar will be 70 kcal per 100 grams of product. If fried - 95 kcal per 100 grams of product.
• The calorie content of stewed zucchini is 80 kcal per 100 grams, but will depend on additional ingredients that can increase or decrease the number of calories. When adding flour and potatoes, the number of calories may increase.
• The calorie content of fried zucchini is approximately 88 kcal. For frying, as a rule, eggs, flour, vegetable oil and the vegetable itself are used. Such a dish cannot be called healthy, because after frying, the finished product is filled with carcinogenic substances that provoke the occurrence of cancer.
• The calorie content of zucchini baked in the oven without additives is 24 kcal. If you add other vegetables, for example, tomatoes and spices, the number of calories will increase to 50 kcal per 100 grams of product.
• Want to know how many calories are in steamed zucchini? It contains only 23 kcal.

Baked zucchini in the oven recipe

What you will need to prepare delicious zucchini dishes in the oven:

• 400 g zucchini
• 50 g flour
• 20 g starch
• 1 egg
• 100–120 g breadcrumbs
• 30 g hard cheese
• 1 pinch dried thyme
• salt, pepper to taste

You will need for the sauce:

• 200 g natural yoghurt
• 2 cloves garlic
• 1–2 tbsp. l. olive oil
• 2–3 sprigs of cilantro

How to cook zucchini in the oven:

First prepare the sauce: finely chop the garlic and cilantro, mix with yogurt and olive oil. Whisk the mixture, add salt to taste and let it brew.

Meanwhile, cut the zucchini into wedges like French fries and pat dry with a paper towel to remove excess moisture.

Place the chopped zucchini in a large plastic bag and add starch, flour, salt and ground black pepper. Close the bag and shake it thoroughly to distribute the flour and other ingredients evenly throughout the zucchini.

In a bowl, beat the egg until smooth. In a separate bowl, mix breadcrumbs, finely grated cheese and a pinch of dry thyme. Dip each zucchini slice in the egg and then in the breading mixture.

Shake off excess breading and place squash on a wire rack or baking sheet lined with parchment paper. To make the zucchini really crispy, they need to be placed at a short distance from each other.

Place the baking sheet in an oven preheated to 200°C for 10–15 minutes. Serve the finished zucchini baked in the oven immediately with the pre-prepared sauce. Bon appetit!

This option, how to bake zucchini in the oven without anything, is very good hot, straight from the oven, with a spicy sauce, tender meat and aromatic fish, but if suddenly the dish remains uneaten (which I highly doubt!), you can eat it cold . The taste, of course, will not change, but the crunchy properties will disappear. Well, are you ready to make crispy breaded zucchini sticks?

Vegan Oven Baked Zucchini Chips

Published: October 16, 2012 · Last Updated: September 19, 2021 by Karielyn Tillman · This post may contain affiliate links · As an Amazon Associate, I earn from qualifying purchases.

These gluten-free vegan oven baked zucchini chips are a great alternative to chips or other unhealthy processed snacks. Not only are they vegan, but they are also gluten, grain, flour and oil free.

You can make them in chip form as shown in the picture, or even as zucchini fries by cutting them into long strips instead.

They are truly addictive and have a spicy cheesy taste.

If you prefer a different option for zucchini chips, try my Lemon Dill Zucchini Chips or if you prefer another oven baked snack, try my Healthy Green Tomato Oven Baked or Vegan Gluten Free Oven Baked Okra Bites recipe .

And if you want a healthy side to go with them, pair them with my Smoked Pepper Habanero Sauce or Creamy Vegan Cilantro-Lime Tahini Sauce.

This easy and healthy snack is vegan, gluten-free, dairy-free, egg-free, grain-free, flour-free, oil-free and paleo-free.

Expert Tips + Ingredient Swaps for Vegan Gluten Free Oven Baked Zucchini Chips

Tip #1: These are best served hot, straight from the oven, and will soften as they cool.

Tip #2: I cut the zucchini ~~ with the skin on, but you can remove it if you like.

Tip #3: I like mine extra spicy, so I add a little cayenne pepper to my mixture, but just adjust the amount to my liking.

Tip #4: While I don't do this every time I make them, you can grind large flaked nutritional yeast in a coffee grinder to get a fine "parmesan cheese" texture if you prefer. Sometimes I just use a larger plate and skip this step.

Want more healthy, gluten-free vegan snack recipes?

Pay attention to these:

Gluten Free Oven Baked Zucchini Chips

Prep 10 minutes

Cook 20 minutes

Just 30 minutes

Author Karielyn Tillman — The Healthy

The Healthy Family and Home Harvest 2-4 servings

Vegan / Gluten-free / Dairy-free / Egg-free / Grain-free / Flour-free / Oil-free / Paleo

Ingredients

For the zucchini:

For seasoning:

Instructions

Preheat oven to 425 degrees.

Prepare the seasoning:

1. Add all seasoning ingredients to a small bowl and stir until smooth. Adjust seasonings to your liking. Set aside.

Prepare the zucchini:

1. Cut the zucchini into 1/4-inch slices.

Collect:

1. Run a "conveyor belt" with three bowls: one for the chopped zucchini, a second for the almond milk, and a third for the seasoning mixture. Prepare a baking dish, lined at the end with parchment paper.
2. Dip each zucchini slice into the bowl of almond milk, then into the bowl with the seasoning mixture (turning to coat both sides), then place on baking sheet.
3. Repeat this step for all zucchini slices.
4. Bake at 425 degrees for about 15-20 minutes or until golden brown.
5. Best served hot from the oven.
6. Enjoy!

Notes

Get all your organic ingredients delivered straight to your door at up to 25-50% off retail, cutting out middlemen and retail markups with a Thrive Market membership and save 15% on your first order.

Recipe and Photos » Gluten Free Vegan Oven Baked Zucchini Chips by Karielyn Tillman from Healthy Family and Home is licensed under a Creative Commons Attribution Non-Commercial No Derivatives 4.0 International License and may not be used without my written permission.

Recipe Reviews: Food bloggers are always welcome to use the photo and link back to my original post to share recipe reviews without asking for permission.

Hello, I'm Karielin! I am the author of the published cookbook CLEAN DESSERTS and the content creator of the Healthy Family and Home website since 2012. I specialize in creating simple, healthy, plant-based recipes that are gluten-free + vegan and made with clean, real food ingredients that you can feel good about eating.

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Minimum ingredients - baked zucchini slices

The most common and fastest cooking option is frying the vegetable cut into slices in a frying pan. However, with proper nutrition, this is simply unacceptable. There is an excellent analogue - zucchini baked in the oven. Dietary recipes guarantee the preservation of vitamins, micro- and macroelements.

For cooking, the only required ingredient is the zucchini itself. The best young fruit is zucchini. If desired, you can use a little olive oil. Culinary experts recommend it for the formation of a specific thin film that helps preserve the juice that is released. A dish with a crust turns out more juicy and rich.

We can safely say that this recipe, how to quickly and tasty cook dietary zucchini in the oven, is basic, fundamental for more complex dishes. Requires minimum costs. The algorithm of actions is quite simple:

1. Wash the zucchini thoroughly, removing the seeds and peel if necessary.
2. Cut into circles 1 cm thick.
3. Each circle is greased with a thin layer of olive oil, subject to its use.
4. The circles are laid out on a baking sheet in one layer.
5. Diet zucchini is baked in the oven for 15 minutes.

The cooking time can be changed based on the power of the oven and the desired result. It is advisable to eat the dish warm. If desired, you can add chopped herbs and a little low-fat sour cream.

Composition of zucchini and its nutritional value

The usefulness of zucchini is determined by the vitamins, micro- and macroelements it contains.

Nutritional value determines the amount of fat, protein and carbohydrates per 100 grams of vegetable product.

Saturated 0.1 g

Unsaturated 0.1 g

Quick dish with chicken breast

The recipe involves creating a tender, tasty dish. Juicy zucchini perfectly complements dry chicken meat. In addition to the two main ingredients, you will need:

• low fat sour cream;
• a pinch of salt;
• a small amount of refined olive oil.

To prepare, you will need a baking dish of suitable size. The ingredients used must be fresh and natural. This will significantly affect the taste of the dish. The recipe for how to quickly and deliciously cook dietary zucchini in the oven involves the following algorithm of actions:

• Wash the zucchini thoroughly, remove seeds and peel if necessary;
• cut into slices 1 cm thick;
• lightly beat, add salt and brush chicken fillet on both sides with sour cream;
• grease the baking bowl with a thin layer of oil;
• Place zucchini slices on the bottom of the bowl in one layer;
• cover the zucchini with chicken fillet.

The form filled with ingredients is sent inside an oven preheated to 180°C. It will take 45–50 minutes to bake. Bon appetit!

Stuffed version

Stuffed diet zucchini baked in the oven is quite popular among healthy eating enthusiasts. Also known as "boat". A special feature of the dish is the variety of fillings placed inside the vegetable. Thanks to this, you can constantly experiment, creating new, unusual options. But there is only one algorithm for forming a boat, based on the following simple rules:

• preference should be given to young zucchini;
• wash the vegetables thoroughly, remove the peel if necessary;
• Cut each zucchini lengthwise into two equal halves;
• Remove the core using a tablespoon. The depth and width are determined by the desired amount of filling.

The boats according to the recipe, how to bake a diet zucchini in the oven, are ready. After this, you need to prepare the filling. There are several basic recipes:

• minced chicken filling. A pinch of salt, chopped herbs, and 2-3 tablespoons of clean water are added to it. The ingredients are thoroughly mixed;
• stuffed with eggs and tomatoes. Depending on the size, 2-3 eggs are driven into each boat, and tomatoes cut into slices are placed on top;
• stuffed with mozzarella and tomatoes. The first layer is sliced ​​young cheese, the second is tomatoes, which can be sprinkled with herbs if desired;
• stuffed with rice and vegetables. The cereal is boiled until tender, mixed with corn and chopped herbs. The mass is laid out inside the zucchini, covered with tomato slices;
• filling of beef and green peas. The meat is finely chopped, peas, chopped onions and carrots are added. The ingredients are thoroughly mixed.

After or during cooking, the filling is carefully placed inside the boat. To add a piquant taste, it is recommended to sprinkle with a small amount of grated cheese. Bake in an oven preheated to 180°C for 35–40 minutes. Bon appetit!

The benefits of zucchini

The following beneficial properties of zucchini are known:

• the vegetable is rich in vitamins and minerals that normalize the functioning of the gastrointestinal tract and are necessary for the prevention of oncology;
• B vitamins from zucchini strengthen the nervous system;
• the product is enriched with beta carotene, a substance that has pronounced antioxidant properties and also inhibits oxidation processes in the body;
• phosphorus, calcium and magnesium from zucchini are good for healthy hair, nails and teeth;
• due to the high level of iron in the product, zucchini is indicated for the prevention of anemia;
• with regular consumption of vegetables, muscle pain is reduced and chronic fatigue is eliminated;
• Zucchini is enriched with dietary fiber, which reduces hunger and cleanses the body of toxins and waste.

Zucchini casserole with cottage cheese

For lovers of cottage cheese casserole, culinary specialists have prepared a dietary recipe with the addition of zucchini. It turns out to be quite a tasty dish with a rich, piquant taste. A suitable option for people watching their figure, since the calorie content is minimal. Ingredients:

• 3 small zucchini, preferably young;
• 0.2 kg of cottage cheese with a low fat content;
• 1 egg;
• 3 tablespoons of low-fat sour cream;
• garlic, herbs, a pinch of salt.

Zucchini must be thoroughly washed and the peel removed if necessary. Next, they should be grated or using a blender, after cutting them into pieces. It is recommended to squeeze the resulting mass to remove excess liquid. It is advisable to carry out the procedure several times with an interval of 10-15 minutes. Otherwise, instead of an appetizing casserole, you may end up with porridge.

The next stage is creating the curd mass. The cottage cheese is thoroughly mixed with sour cream. Add chopped herbs and garlic and salt.

Vegetable a la ratatouille from the oven

This recipe for diet zucchini baked in the oven requires two components: a base and a sauce. You will also need foil and a baking dish. For the base you need 2 zucchini, 2 eggplants, 6 tomatoes, 50 g mozzarella. For the sauce:

• 2 red sweet peppers;
• 3 tomatoes;
• 1 onion;
• 3 cloves of garlic;
• fresh basil;
• half a tea boat of thyme.

First, you should thoroughly wash the vegetables, preferably the same in diameter. Then the top of the eggplant is removed. The vegetable is cut into slices 1 cm thick and placed in lightly salted water to eliminate the bitter taste for 10-15 minutes. At this time, the remaining vegetables are cut according to the same principle.

The next step is preparing the sauce. Vegetables should be washed, cleaned of unnecessary components, and chopped. Lightly fry the onion and pepper in a frying pan until golden brown. Then tomatoes are added. The resulting mixture is simmered over low heat for 10 minutes. After which the mass is placed in a blender container, chopped garlic is added and mixed until smooth. The resulting sauce is heated for 5 minutes in a frying pan with the addition of thyme and basil.

Chopped vegetables and mozzarella are placed alternately in the mold. The sauce is pouring out. The mold is covered with foil and placed in an oven preheated to 200°C for an hour. The dish is ready! Bon appetit!

Zucchini fries without a drop of oil

For those who like crunch, we have come up with a recipe demonstrating how to bake diet zucchini in the oven without oil. The calorie content of the dish is low, since the main ingredient is zucchini. You will also need:

• 2 eggs;
• breadcrumbs;
• a pinch of salt and black pepper;
• 3 cloves of garlic.

First of all, you should wash the zucchini and remove the peel if necessary. Then cut into strips with a diameter of 1 cm. Blot with a paper towel to remove unnecessary liquid. Add salt.

Salt and black pepper are added to the breadcrumbs. The mass is thoroughly mixed. The eggs are beaten in a separate container. The baking sheet is covered with baking paper.

Each zucchini straw is dipped first in the egg mixture, then in breadcrumbs and placed on a baking sheet. It is recommended to bake the dish in an oven preheated to 220°C for 10 minutes on each side.

Homemade sauce can be served with diet zucchini baked in the oven. To do this, low-fat sour cream is mixed with chopped garlic. Bon appetit!

Diet muffins

This version of dietary zucchini dishes baked in the oven is perfect for a snack. Thanks to its compact shape, you can take it with you on a picnic or to work. Muffins would also be appropriate on the holiday table. For preparation you will need the following ingredients:

• 0.2 kg of peeled zucchini;
• 1 egg;
• 0.1 liter low fat milk;
• 0.18 kg whole grain flour;
• 1 teaspoon baking powder;
• a pinch of salt;
• olive oil.

First of all, you need to prepare the zucchini. It is peeled, chopped, then crushed on a grater or using a blender. Important! The resulting mass should be thoroughly squeezed out. It is recommended to carry out the procedure 2-3 times with an interval of 10-15 minutes.

Mix flour, salt and baking powder in a bowl. The egg is beaten separately, after which it is sent to the bowl along with milk and zucchini. The ingredients are mixed until smooth. The presence of lumps is unacceptable.

The resulting mass is placed in special molds, filling each one ¾ full. Bake in an oven preheated to 200°C for 30 minutes. The dish is ready!

Diet zucchini pizza with mushrooms

Many people think that pizza is a junk food. However, there are delicious and simple dietary recipes. The main thing is to use the right ingredients. To prepare zucchini and mushroom pizza in the oven you will need:

• 1 kg of zucchini;
• 2 eggs;
• 0.3 kg champignons;
• 50 g hard cheese;
• 50 g whole grain flour;
• 3 tomatoes;
• 1 onion;
• 1 carrot;
• 0.15 liters of low-fat milk;
• 2 cloves of garlic.

The zucchini is washed and peeled. Cut circles with a diameter of 1 cm and fry on both sides in a frying pan. First, each piece should be dipped first in a beaten egg, then in flour. After frying, the zucchini is laid out on a paper towel to remove fat.

The onion is peeled and cut into half rings. Carrots should be peeled and grated on a coarse grater. Tomatoes are cut into rings. The garlic is crushed.

The baking sheet is greased with olive oil. Then 2 layers of zucchini are laid out on it. Next, lightly fried champignons, onions, carrots. The last layer consists of tomatoes, which are sprinkled with chopped garlic and cheese. A mixture consisting of the remains of eggs and milk is poured on top.

The oven is preheated to 180°C. The pizza is baked for 25-30 minutes. Melted cheese indicates readiness. Bon appetit!

Recipes

Stewed zucchini

• 100 grams of product contains 40 kcal;
• proteins 0.6 grams;
• fat 2.2 grams;
• carbohydrates 5.2 grams.

Grate the carrots on a coarse grater, cut the zucchini into cubes or cubes. Pour vegetable oil into a frying pan, add vegetables, simmer until soft under the lid. Then add salt, pepper, other spices as desired, chopped herbs, cover and simmer for another 5 minutes.

Pancakes

Grate the zucchini with a fine grater and squeeze out the liquid. Grate the carrots too, combine the vegetables, add eggs, chopped herbs, and flour. Knead the batter and fry in hot vegetable oil on both sides until golden brown.

• 100 grams of product contains 84 kcal;
• proteins 3.2 g;
• fat 2.2 g;
• carbohydrates 13 g.

Squash Cavier

Chop all vegetables finely. Simmer the zucchini in a thick-bottomed pan. Onions, peppers, carrots should be fried in a frying pan with vegetable oil. After 2-3 minutes, add chopped tomatoes to the vegetables and simmer for 5 minutes. Then send the frying to the zucchini mass, mix everything, add salt, pepper, sugar, simmer under the lid for 5 minutes. Use greens for garnish when serving.

• the calorie content of 100 grams of squash caviar is 83 kcal;
• fat 5.4 g;
• proteins 0.7 g;
• carbohydrates 8 g.