Zucchini is a popular summer squash that is featured in many recipes. When preparing zucchini, one question that often comes up is whether to leave the peel on or to peel it off. There are pros and cons to both options, so it often comes down to personal preference.
Quick Answer
Most recipes call for leaving the peel on zucchini unless it is specified otherwise. The peel contains beneficial nutrients and fiber. Peeling is only necessary if the peel is thick and tough, or if you are looking to achieve a certain texture in a recipe.
Nutritional Benefits of Leaving the Peel On
One of the main advantages of leaving the peel on zucchini is that it contains extra nutrients and fiber. Some key nutrients found in zucchini peel include:
- Vitamin C – important for immune health and antioxidant status
- Vitamin A – key for eye and skin health
- Magnesium – helps regulate blood pressure and bone health
- Potassium – necessary for muscle contractions and fluid balance
- Fiber – improves digestion and heart health
The peel contains slightly higher amounts of these nutrients than the flesh alone. By peeling the zucchini, you lose out on some of these beneficial compounds.
More Fiber in the Peel
One of the biggest advantages of leaving the peel on is that you get extra fiber. The peel contains insoluble fiber that helps add bulk to stools and promotes regularity. Just a 1/2 cup serving of zucchini with the peel provides 1 gram of fiber, while a peeled zucchini only has 0.6 grams.
Getting enough fiber is important for digestive health, stabilizing blood sugar, and reducing cholesterol levels. The extra fiber boost from the zucchini peel can help you meet the recommended 25-30 grams of fiber per day.
Potential Downsides of Leaving the Peel
Although there are nutritional benefits, there are some potential downsides to leaving the zucchini peel on as well:
- Textural changes – the peel is tougher and more fibrous than the flesh
- Unpleasant taste – some find the peel to have a bitter, tough taste
- Appearance – peel may look unattractive in some dishes
- Cooking time – may need to cook zucchini longer to soften peel
If you want a tender, soft zucchini texture, the peel may make it tougher and more crunchy. The green peel can also alter the look of zucchini breads or cakes. If appearance is important, peeling may produce a more uniform product.
It also takes longer to cook zucchini with the peel on to soften it up. So you may need to adjust cooking times in recipes if leaving the peel on.
When You Should Peel Zucchini
In most cases peeling zucchini is optional. But there are some instances where it is recommended to remove the peel:
If the Peel is Thick and Tough
Some zucchini varieties, especially larger, overgrown ones, can develop a very thick, tough peel. These are better to peel to reduce unpleasant texture and cook time.
For Delicate Dishes
If you are making zucchini ribbons, stuffing zucchini boats, or eating it raw, peeling helps reduce the fibrous texture.
For Visually Appealing Dishes
The green peel may not look as attractive in certain baked goods or delicate vegetable dishes. Peeling can enhance the look.
To Reduce Bitterness
Some people find the zucchini peel to have a bitter taste, especially the stem end. Peeling reduces this potential bitterness.
How to Peel Zucchini
If you do opt to peel your zucchini, it only takes a minute or two:
- Trim off both ends of the zucchini.
- Use a Y-shaped vegetable peeler, swipe down the sides to remove the skin.
- Rotate and continue peeling strips off all sides until the peel is gone.
A standard vegetable peeler works best. Paring knives can gouge out too much flesh. Use light pressure, peeling only the outermost layer.
Can You Eat Zucchini Skin?
The zucchini peel is entirely edible and safe to consume. The skin contains soluble and insoluble fiber, vitamins, minerals, and antioxidants. While some people dislike the texture, the peel can be eaten if you want to get extra nutrition.
Tips for Cooking Zucchini with the Peel On
To help soften the peel and make it more palatable, here are some cooking tips:
- Sauté – Cook peeled zucchini in olive oil over medium high heat to soften.
- Roast – Roast at 400°F for 25-30 minutes to caramelize and tenderize.
- Simmer – Add to soups, stews, and chilis to break down the peel.
- Blanch – Boil for 1 minute, then shock in ice bath to soften peel.
Acids like lemon juice and vinegar can also help break down the peel as it cooks. Just avoid overcooking, which can lead to mushy results.
Does Cooking Zucchini Reduce Nutrition?
Some nutrients in zucchini and other vegetables can diminish with heat and cooking. How much nutrition is lost depends on the cooking method.
Research shows that water-based cooking methods like steaming and boiling retain more antioxidants and vitamins than high-heat dry cooking techniques.
Here is how some common cooking techniques for zucchini impact its nutrition:
| Cooking Method | Nutrient Retention |
|---|---|
| Raw | 100% nutrient retention |
| Steaming | 85-90% nutrient retention |
| Sautéing | 75-80% nutrient retention |
| Roasting | 70-75% nutrient retention |
| Boiling | 65-70% nutrient retention |
| Grilling | 50-55% nutrient retention |
By steaming and sautéing zucchini for a short time, you can maximize its vitamin and antioxidant content. Quick cooking helps maintain its nutrition while still softening the peel.
Tips for Preparing Zucchini
Here are some quick tips for getting the most out of your zucchini, whether you keep the peel on or remove it:
- Trim the stem and blossom ends which may be tough or bitter.
- Cut in half lengthwise and use a spoon to scoop out the seeds if they are large.
- Cut into same size pieces so it cooks evenly.
- Add acid like lemon or lime to help tenderize the peel.
- Steam or sauté for just 2-4 minutes until crisp-tender.
- Store wrapped in plastic in the refrigerator for up to 5 days.
What About Zucchini Skin Allergies?
Some people may be allergic to zucchini peel and need to avoid eating it. Symptoms of an allergy can include:
- Itching or swelling of the mouth
- Hives or skin rash
- Tingling throat
- Upset stomach
If you experience any signs of an allergy after consuming zucchini skin, avoid eating it again. See an allergist to get tested and diagnosed. Then be diligent about peeling zucchini to stay safe.
Delicious Ways to Use Zucchini
Zucchini is extremely versatile in recipes. Here are some nutritious and delicious ways to use up zucchini:
- Zucchini bread – Shredded zucchini gives moisture and texture.
- Zucchini pancakes – Grate raw zucchini into batter for veggie-packed pancakes.
- Zucchini noodles – Use a spiralizer for healthy “zoodles” in place of pasta.
- Stuffed zucchini – Stuff with meat, rice, veggies for a flavorful low-carb meal.
- Zucchini pizza crust – Grate, salt and drain moisture to make a crispy crust.
- Zucchini fritters – Combine shredded zucchini, eggs, and spices and pan fry.
- Zucchini lasagna – Layer zucchini slices instead of lasagna noodles.
- Zucchini chips – Slice thin, toss in oil and spices, and bake until crispy.
Remember the peel adds extra nutrition, so leave it on whenever possible. But test out peeling if the texture doesn’t work for your particular recipe.
The Bottom Line
In most cases, it is best to leave the nutrient-rich peel on your zucchini. The peel provides extra fiber, vitamins, minerals, and antioxidants. However, peeling may be preferred if the peel is thick and tough, you are looking for a uniform appearance, or are making a delicate dish.
To soften the zucchini peel when cooking, methods like steaming, sautéing, roasting, and simmering work well. Quick cooking retains the most nutrients. If the peel texture bothers you, try peeling your zucchini, but keep in mind you’ll lose out on some of its beneficial compounds.
Zucchini is a very versatile veggie that can be used in everything from breads to main dishes. Whether you peel it or not, take advantage of zucchini’s fresh flavor and nutrition this summer.
