25 Vegan Zucchini Recipes – From Breakfast to Dinner
If you’ve ever struggled to convince your kid (or yourself) to eat some vegetables, these vegan zucchini recipes might be the answer.
The trick is that these vegan zucchini recipes are just so tasty and full of other flavours, that you’ll want to eat them all, and hopefully your kids will too!
On this list of vegan and vegetarian zucchini recipes, we’ve got sneaky baked goods, like healthy zucchini muffins and chocolate zucchini bread, to delicious zucchini dinner recipes, like pesto zoodles and zucchini fritters.
Who knew you could eat zucchini in so many different ways?
If zucchinis aren’t your favorite veggie, check out our list of vegan eggplant recipes or our list of vegan broccoli recipes.
Why we love these Vegan Zucchini Recipes
Well first of all, they’re all totally vegan which we always love. Plus there are some gluten-free zucchini recipes hiding in there!
On top of that, lots of these recipes count as low calorie meals, with calorie counts under 400!
And of course, they are all packed with veggies because they’re based on zucchini.
Why is it important to eat vegetables?
It can be tough to get the right amount of vegetables in our diets, especially if you’re eating lots of packaged or processed foods.
Of course, you’ve heard that 5 fruits and vegetables per day is a healthy amount. But do you know why?
It’s because vegetables have high potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
They also help lower blood pressure, stabilize blood sugar, and reduce the risk of heart disease, strokes, digestive problems, and cancer.
Basically, they are key to a healthy diet, so adding vegan zucchini recipes to your meal prep rotation will definitely help keep you healthy!
To keep things simple, we’ve divided up this list into healthy zucchini baking recipes and zucchini dinner recipes. (And don’t forget – they’re all vegan!)
Keep scrolling to enjoy!
Baked Goods
Chocolate Zucchini Bread
Check out the recipe here
Ready in: 1 hour Recipe by: Dassana’sVegRecipes Bonus: chocolatey with some added veg 168 calories per serving
A Chocolate Zucchini Bread that is moist, soft with a tender crumb and made with whole wheat flour. This is an easy eggless & vegan zucchini bread made with your regular pantry staple ingredients.
Scrumptious, moist, flavour bombs! Yes, that’s what you’re getting with these protein packed, highly nutritious, vegan zucchini muffins.
Chocolate Chip Zucchini Cookies
Check out the recipe here
Ready in: 30 minutes Recipe by: RunningOnRealFood Bonus: delicious and oil-free 101 calories per serving
These delicious vegan and gluten-free chocolate chip zucchini cookies are perfect for a healthy dessert option!
Vegan Double Chocolate Zucchini Cake
Check out the recipe here
Ready in: 1 hour and 55 minutes Recipe by: TheSimpleGreen Bonus: chocolatey and decadent 351 calories per serving
Fudgy and decadent, this vegan double chocolate zucchini cake with it’s rich chocolate ganache are sure to surprise unsuspecting palates with almost 2 cups of fresh zucchini squash baked right in.
See how to make a healthy zucchini pancakes recipe in just 20 minutes, with 6 ingredients! Keto squash pancakes are fluffy, savory, and delicious.
Sides
Baked Vegan Zucchini Fries
Check out the recipe here
Ready in: 35 minutes Recipe by: EatSomethingVegan Bonus: crispy and tasty 186 calories per serving
These Baked Vegan Zucchini Fries have all the delicious crunch of french fries with no oil from frying. Served with a dipping sauce, this healthy and tasty recipe makes a great side dish or snack.
Roasted Zucchini Salad
Check out the recipe here
Ready in: 30 minutes Recipe by: Cooktoria Bonus: low cal and gluten free 105 calories per serving
This Ultimate Zucchini Salad is so flavorful and healthy, you’ll want to make it all summer long! Seasoned with lemon-parsley dressing, it requires only 5 ingredients!
Zucchini Fritters
Check out the recipe here
Ready in: 40 minutes Recipe by: Dassana’sVegRecipes Bonus: crunchy and easy 301 calories per serving
Zucchini Fritters made crispy, tasty and wholesome with wholewheat flour, chickpea flour, herbs and spices.
Korean Chilled Zucchini Sides
Check out the recipe here
Ready in: 25 minutes Recipe by: IHeartUmami Bonus: light and fresh 60 calories per serving
Delicious Korean Chilled Zucchini Sides. Perfect Paleo side dish. A super easy and quick way to enjoy more vegetables. It will become one of your favorite side dish!
Vegetable Tian with Crispy Basil
Check out the recipe here
Ready in: 40 minutes Recipe by: TheDizzyCook Bonus: full of herbs and spices 51 calories per serving
Zucchini, summer squash, eggplant, and tomatoes are combined with herbs and roasted to create this simple and healthy side dish. Serve warm alongside pasta or simply grilled meat!
Sautéed Zucchini and Squash
Check out the recipe here
Ready in: 20 minutes Recipe by: EvolvingTable Bonus: bright and low calorie 142 calories per serving
Sautéed Zucchini and Yellow Squash is a quick and easy recipe ready in just 20 minutes! This simple vegan and Whole30 Summer dish is one of the best zucchini and yellow squash recipes!
Italian Style Zucchini and Mushrooms
Check out the recipe here
Ready in: 23 minutes Recipe by: Christina’sCucina Bonus: a dreamy side dish 169 calories per serving
Italian style zucchini and mushrooms is a vegan dish that’s absolutely packed with flavor. Eat it for lunch with crusty bread or use as a side dish.
Grilled Zucchini
Check out the recipe here
Ready in: 20 minutes Recipe by: DinnerAtTheZoo Bonus: smokey and easy 76 calories per serving
This grilled zucchini is bathed in a flavorful garlic and herb marinade, then cooked to perfection on the grill. An easy side dish that’s quick to make and always gets rave reviews!
Meals
Low Carb High Taste Zoodles
Check out the recipe here
4.71 from 24 votes
Ready in: 15minutes
Recipe by: Hurry The food Up
Bonus: a weeknight favorite 364 calories per serving
Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles ready in just 15 minutes, excellent for a quick lunch or dinner.
Creamy Zucchini Sauce
Check out the recipe here
Ready in: 25 minutes Recipe by: EatSomethingVegan Bonus: creamy and easy 233 calories per serving
For a tasty sauce that’s full of flavor, you have to try this Creamy Zucchini Sauce. Made with rich coconut milk, tomato, and garlic, this zucchini dish is absolutely yummy.
Summer Zucchini Garden Soup
Check out the recipe here
Ready in: 40 minutes Recipe by: LifeCurrents Bonus: fresh and summery 115 calories per serving
Velvety smooth Zucchini Basil Soup is a healthy & delicious vegan & gluten free soup that’s simple to make, flavorful, & uses lots of fresh summer zucchini. It’s the perfect light summer meal.c
15-minute Cashew Zucchini Noodles
Check out the recipe here
Ready in: 15 minutes Recipe by: Cooktoria Bonus: nutty and delicious 410 calories per serving
These 15-minute Cashew Zucchini Noodles are so flavorful! Cooking in a sauce that’s a complex mix of salty, nutty, and umami, with just a touch of heat, it’s utterly addictive.
Oven Roasted Zucchini Nachos
Check out the recipe here
Ready in: 50 minutes Recipe by: TheFreshFig Bonus: skip the tortillas 585 calories per serving
These Oven Roasted Zucchini Nachos are the perfect recipe for those trying to lighten up and cut out some carbs. Zucchini makes the perfect substitute for tortilla chips in this recipe. These Zucchini Nachos are easy and simple to make and taste extraordinary!
Easy Vegan Ratatouille
Check out the recipe here
Ready in: 30 minutes Recipe by: AVirtualVegan Bonus: a vegan classic 117 calories per serving
This quick and easy vegan ratatouille is a colourful, naturally gluten-free one-pot meal that’s ready to eat in about 30 minutes. It’s a really good way to use up surplus or past their best vegetables and makes a lovely dinner or side that reheats and freezes perfectly.
Summer Courgette & Tomato Pasta
Check out the recipe here
Ready in: 22 minutes Recipe by: TheVeganLarder Bonus: summer-y and filling 505 calories per serving
A super easy, speedy fresh vegan pasta made with a lovely, filling, yet not too heavy meal that’s made from fresh seasonal ingredients. It’s the sort of meal that comes together super quickly.
Zesty Zucchini Stir Fry Recipe
Check out the recipe here
Ready in: 10 minutes Recipe by: MasalaHerb Bonus: spicy and zesty 172 calories per serving
A quick and easy zucchini stir fry with spicy elements. You will take 10 mins to make this from scratch.
Grilled Vegetable Panzanella Salad
Check out the recipe here
Ready in: 30 minutes Recipe by: ChefSavvy Bonus: an Italian classic 475 calories per serving
A perfect summer side dish. Loaded with grilled vegetables, whole wheat baguette, and tossed in a lemon-herb vinaigrette.
Apple Zucchini Salad
Check out the recipe here
Ready in: 10 minutes Recipe by: TwoSleevers Bonus: totally new and exciting 170 calories per serving
In the summer when zucchini is plentiful, it can be tough to find creative ways to use it up! This Apple Zucchini Salad is perfect!
Grilled Zucchini Salad
Check out the recipe here
Ready in: 20 minutes Recipe by: TheEndlessMeal Bonus: colourful and interesting 287 calories per serving
This Grilled Zucchini Salad recipe is THE BEST salad ever. It’s loaded with summertime favorites like grilled zucchini and corn, alfalfa sprouts, purple cabbage, and healthy chickpeas and tossed in a super creamy and easy to make sunflower seed dressing.
The Veggie King
Check out the recipe here
5 from 8 votes
Ready in: 20minutes
Bonus: healthy and filling 415 calories per serving
So many vegetables, so little time to make. Hit your nutrient and vitamin count for the day with ease. No need to spend loads of time doing it, either.
Print
Pin
5 from 1 vote
Cuisine Vegan, Vegetarian
Time 20 minutes
Prep Time 9minutes
Cook Time 11minutes
Total Time 20minutes
Servings 1
Calories 415kcal
Ingredients
1largepotato
1tspolive oil
½zucchini
½bell pepper, red
¼cupcorn
1tbspfajita spice mix(or 1 tsp cumin, 1 tsp chili powder, 1 tsp paprika and ¼ tsp salt)
⅛cupwater
salt and pepper to taste
Instructions
Microwave the large potato for nine minutes. A medium potato needs seven minutes and a small potato needs five minutes. To add extra potatoes allow an extra four minutes for a large potato, three minutes for a medium potato and two minutes for a small potato. This is using a 1000w microwave – adjust for slightly longer or shorter if yours is a higher or lower power. Don’t forget to pierce the potatoes with a fork a few times.
Chop the zucchini and bell pepper into small pieces and fry in oil for about six minutes.
While frying add the spices (or the fajita spice mix) and ⅛ cup water to the veg. Give it a good stir and add the corn for the last minute or so.
When ready, slice a deep groove through the middle of the potato in both directions. Repeat the process diagonally.
Season the potato with salt and pepper.
Pour the veggie medley over the potato.
Enjoy!
Nutrition
Nutrition Facts
25 Vegan Zucchini Recipes – From Breakfast to Dinner
Amount per Serving
Calories
415
% Daily Value*
Fat
7
g
11
%
Saturated Fat
1
g
6
%
Sodium
2364
mg
103
%
Potassium
2174
mg
62
%
Carbohydrates
83
g
28
%
Fiber
14
g
58
%
Sugar
10
g
11
%
Protein
12
g
24
%
Vitamin A
5509
IU
110
%
Vitamin C
168
mg
204
%
Calcium
76
mg
8
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Whether you’ve been eating vegan zoodle recipes for years or you had to google what a spiralizer was, these vegan zucchini recipes are easy and tasty enough for everyone.
From vegan zucchini fries to vegan zucchini noodle recipes, there’s enough variety in this list to keep you satisfied for weeks.
Time to get cooking!
The post 25 Vegan Zucchini Recipes – From Breakfast to Dinner appeared first on Hurry The Food Up.
We vegetarians often run into the trap of turning into a “carbatarian” – someone who mostly eats foods high in (refined) carbohydrates. This often happens when we replace meat with the “wrong” stuff.
Simply put: too much white bread, pasta, rice and heavily processed foods like breakfast cereals, frozen pizzas and other snacks.
But fret no more!
Whether you’re on a weight-loss journey or building muscle programme, these well-tested recipes will help you achieve your goal. Breakfast, lunch, dinner, we’ve covered it all!
Before we dive into the recipes let’s quickly answer how much protein we actually need and what vegetarian foods provide a proper amount of protein.
How much protein do we need?
The RDA, recommended daily allowance, is at a minimum of 0.36g of protein per pound of body weight (0.8g per kg bodyweight).
By percentage that would be roughly 10% of your daily caloric income. Note that is the minimum requirement for a non-active sedentary person to avoid a protein deficiency and get sick as a result. That means a full-on couch potato would just get by on that daily intake.
But how much protein does an active person need?
Of course this depends on your goals. But in general you can safely say if you want to build muscle you need more protein than that basic daily recommended allowance.
A higher protein intake is also likely to be beneficial for weight loss.
So, if you’re an active person, who does sports regularly, a healthy recommendation would be between 0.75g-1g of protein per lb of bodyweight per day (about 1.6-2.2 grams of protein per kg bodyweight).
By percentage that would be roughly 20-30% of your daily caloric income.
This is based on studies that have investigated the rates of something called muscle protein synthesis (essentially, new muscle being created) and how it differs depending on protein intake.
How much protein per vegetarian meal is realistic?
For most people, reasonably sized healthy meals have around 600kcal, give or take 200kcal.
If we want to hit protein requirements and aim to eat a wide variety of foods (not just cheese and processed meat replacements), here are the protein amounts we believe a vegetarian meal should at least have to be considered “high protein”:
Meal size
Protein
~300kcal
12.5g+
~400kcal
16.5g+
~500kcal
21g+
~600kcal
25g+
NOTE: high-protein vegetarian meals can easily go up to 35g+ protein per 600kcal, if using cheese, eggs and processed meat replacements.
We purposefully took lower numbers per meal as a benchmark, because it allows for a wider variety of foods while still hitting protein goals even for sporty people.
And let’s be honest, to make protein account for 20%+ of your daily caloric intake, you have to make compromises as a vegetarian.
This means either a heavy focus on eggs, cheese, soy, seitan and other meat replacements or including protein shakes in your diet.
Make sure to check out our free meal plans, where all the calculations are done for you:
As you can see there are many protein rich vegetarian foods around. But notice that some foods also come with a high amount of calories, like seeds and nuts.
But this list should help as a rough guideline. So, if you’re prepping a meal without a recipe make sure to use one or more of these ingredients for a protein boost.
How can I add protein to my vegetarian meal?
To an already-finished meal think of sprinkling nuts, cheese or nutritional yeast over the top. To replace meat within the meal try tofu, seitan, lentils or different types of cheese.
You can also add chia seeds to virtually any pancake batter – you’ll get a nice omega-3 boost, too!
Of course, the recipes below can use all types of the food in this list.
Recipe by:HurryTheFoodUp Bonus: works as a breakfast or snack
Boasting 22 grams of protein per serving due to the smoked tofu, cheddar cheese and eggs. Ever had a French Tarte Flambee? That’s what these egg muffins taste like!
Bonus: Swap Greek yogurt for “skyr”, if you have it available in your location for an extra protein boost.
This yogurt dish is relatively low in calories at roughly 303 kcal per serving. That’s enough to make a filling breakfast and still leave you plenty of calories left for the rest of your meals, if you are on a weight loss diet.
Bonus: works well for breakfast, lunch or dinner 😉
Hearty and filling Farmer’s Breakfast. Full of protein and energy to keep you going. Perfect any time of the day. Ready in 30 mins. Embrace your rustic side.
Bonus: very quick and easy, can be stored for a while in the fridge, sooo yummy 🙂
This deliciously smooth cashew milkshake can be made any way you like – just follow the simple instructions and you’ll be drinking a mega shake in five minutes!
Spinach, chickpeas, eggs and feta make this dish a premium protein source for vegetarians. On top it’s easy, delicious and super healthy- a breakfast your body will thank you for!
This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there. Whole grain sandwich bread is a great option to increase protein a little more.
After a cool and refreshing summer drink that is healthy too? Try our pineapple and spinach smoothie with fresh mint! Greek yogurt, flax seeds and cashews give this smoothie a serious protein boost!
Not sure whether lentils really work in a pancake batter? We’ve tried and tested this recipe and can say these pancakes are not only delicious, but this is also a clever way to increase the amount of protein per serving.
Red lentils belong to the legumes with the highest amount of protein. They’re also super quick to cook making them one of the “most efficient” plant based protein sources out there. Luckily, this soup is a staple in the Turkish cuisine, not because of its high protein content, but because of its good taste.
Bonus: suitable for a quick lunch, nice party snack
If you are looking for a satisfying high protein alternative to hummus and give this recipe a bash. This dip is also very versatile. Out of black beans? Use white or kidney beans instead!
Bonus: works as a side, but excellent as a main dish for a quick lunch
With feta, spinach, and chickpeas, this salad features a few of the best high protein ingredients the vegetarian diet has to offer. But not only that, the dressing is the secret star of this recipe. I was hooked for months!
With some mozzarella, spinach and whole grain tortillas you’ll get in a proper amount of protein. Granted, not the healthiest of all dishes in this list, but delicious nonetheless.
This ramen soup comes with a proper amount of vegetarian protein (egg, tofu, edamame, sesame seeds). What I really like about it though is the versatile spicy Thai style broth. Try it out with any veggie combo you like! Delicious.
The real star of this recipe is the honey mustard dressing! It’s such a good fit for the red onion, red bell pepper and lentils. Make this dish vegan by using maple syrup instead of honey. Wanna add some carbs? I love adding some simple microwaved potatoes as a side!
Bonus: new, fresh, tangy, works as a side dish or main meal
With beets and oranges as main ingredients this dish is best eaten in autumn and winter. Chickpeas and sunflower seeds contribute as a protein source. But hey, a salad is only as good as its dressing and this parsley dressing kicks ass, if I may say so!
Bonus: quick and nutritious, easy to make, full of health benefits
Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!
Bonus: amazingly tasty and nutritious, can be stored for a while in the fridge
This is the perfect vegetarian food for a busy weeknight dinner. 10 minutes prep time, then for 20 minutes in the oven. High in vitamins A, C and B6, protein and fiber.
Vegan stuffed peppers featuring tempeh, nutritional yeast and quinoa, three vegan sources high in protein. Quinoa is particularly cool, because it’s one of the few vegan foods that contain all nine essential amino acids!
Vegan Bolognese. It was about time we veganized the Italian classic. And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese!
These pizza pancakes are perfect for lunch or dinner – super simple and full of the most exciting base and taste combos make it the best of both worlds!
This traybake meal features two of my favorite ingredients, quinoa and halloumi. The latter is not only tasty but works as a pretty good meat replacement due to its consistency.
Dal khichdi is a very traditional Indian dish that works nicely as a weight loss dinner! It’s healthy, light but still filling, and a source of complete protein.
Bonus: Super versatile dish: don’t have kidney beans at home? Just use black beans.
Who said meat-free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way.
Another healthy vegetarian traybake dinner with plenty of protein featuring broccoli, lentils and halloumi. So easy to make and 32 grams of protein each serving!
I think you should give this recipe a shot, how about writing the ingredients onto your shopping list right now? The recipe is right below! 🙂
Cut the broccoli into big florets and slice the red onion in half and then each half into four pieces lengthwise. Thinly slice the chilli pepper if using.
Seasoning
In the food processor add the cashews with 5 tbsp of water, basil, garlic, juice from ½ lime, ½ tsp salt, black pepper, and process until you have a pesto like texture (not fully smooth). Taste and add more salt per taste. If necessary add a little extra water too.
1 chili pepper,2 tbsp cashews,2 handful basil, fresh,2 clove garlic,½ lime,1 tsp salt,¼ tsp black pepper
Assembling
In a baking sheet place the lentils and thinly sliced chilli pepper if using. On top add the red onion, broccoli florets and halloumi.
Drizzle the pesto seasoning on top of the veggies and sprinkle remaining ½ tsp of salt + black pepper per taste. Brush the broccoli florets and halloumi with the olive oil.
Bake for 20 minutes or until the broccoli florets are tender. Turn on the grill or broiler of the oven at the highest temperature and bake for 3-5 minutes, until the veggies are golden brown.
Top with chopped fresh parsley or dill and serve immediately. Serve with a side of ciabatta bread.
Nutrition
Nutrition Facts
63 High Protein Vegetarian Recipes: Focused on Fitness
Amount per Serving
Calories
561
% Daily Value*
Fat
17
g
26
%
Saturated Fat
7
g
44
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Sodium
1830
mg
80
%
Potassium
1455
mg
42
%
Carbohydrates
78
g
26
%
Fiber
19
g
79
%
Sugar
11
g
12
%
Protein
32
g
64
%
Vitamin A
1649
IU
33
%
Vitamin C
247
mg
299
%
Calcium
447
mg
45
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
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Alright, that’s it for this post!
If you’re still on the recipe hunt, check out even more high protein recipes over here.
Let us know how you liked this collection of high-protein vegetarian recipes! Was there anything you liked and want to see more of? Leave us a comment below 🙂