Zucchini is a popular summer squash that is low in calories and high in nutrients. It has become a popular ingredient for healthy baking recipes and can be used to make everything from breads and muffins to brownies and cakes. But is baking with zucchini actually healthy? Let’s take a closer look at the nutrition facts and health benefits of zucchini.
Nutrition facts of zucchini
One cup of raw zucchini contains:
- Calories: 18
- Carbs: 4 grams
- Fiber: 1 gram
- Sugar: 2 grams
- Protein: 2 grams
Zucchini is low in calories and carbs. It’s high water content means it has a low glycemic impact. Zucchini contains no fat, saturated fat, or cholesterol. It provides small amounts of fiber, sugar, and protein.
Zucchini is an excellent source of vitamin C, providing 35% of the RDI per cup. It also contains vitamin A, folate, potassium, manganese, and smaller amounts of magnesium, vitamin K, phosphorus, riboflavin, and copper.
Benefits of zucchini
Some of the top health benefits of zucchini include:
- Weight loss – Zucchini is low in calories and high in water and fiber. This combination helps promote fullness and may aid weight loss.
- Blood sugar control – The fibers in zucchini can help slow digestion and absorption to prevent unhealthy spikes in blood sugar.
- Heart health – Zucchini contains potassium which helps control blood pressure. The folate may help reduce heart disease risk.
- Vision health – Zucchini is high in antioxidants lutein and zeaxanthin which help prevent eye damage and loss of vision.
- Immune function – The vitamin C in zucchini boosts the immune system to help fight infection and disease.
Nutrients in zucchini when baked
Baking zucchini can alter its nutrient content. Here is how the nutrients in 1 cup of baked zucchini compare to raw:
| Nutrient | Raw | Baked |
|---|---|---|
| Calories | 18 | 19 |
| Carbs | 4 grams | 4 grams |
| Fiber | 1 gram | 2 grams |
| Sugar | 2 grams | 3 grams |
| Protein | 2 grams | 2 grams |
| Vitamin C | 35% RDI | 25% RDI |
| Potassium | 14% RDI | 15% RDI |
Baking zucchini increases its fiber content slightly and decreases its vitamin C content. Other nutrients like calories, carbs, protein and potassium remain fairly stable.
Is zucchini bread healthy?
Classic zucchini bread recipes are often high in sugar, butter, and oil. But zucchini bread can be made healthier by:
- Using whole wheat or alternate flours
- Replacing butter with avocado, yogurt, or applesauce
- Reducing the sugar
- Adding nuts or oats for extra fiber and nutrients
- Using one whole egg plus whites instead of multiple whole eggs
Healthy zucchini bread still provides the benefits of zucchini like vitamin C, potassium, and fiber. Enjoy it in moderation as part of a balanced diet.
Zucchini muffins
Zucchini muffins are another popular baked good using shredded zucchini. They can be healthier than traditional muffins by:
- Choosing whole grain flours
- Limiting fat by using oil instead of butter
- Reducing sugar
- Adding nuts, fruit, oats for extra nutrients
Look for recipes with no more than 2-4 tablespoons oil and sugar substitutes like honey, maple syrup, or banana to sweeten. Zucchini gives moisture for a tender texture.
Zucchini brownies
Replacing some of the oil in brownies with pureed zucchini can add moisture and nutrients. For healthier zucchini brownies:
- Use 3/4 cup shredded zucchini per 1 cup oil
- Choose whole wheat flour
- Reduce sugar
- Use cocoa powder instead of chocolate for antioxidant benefits
- Add nuts or cherries for extra nutrition
The best recipes limit oil instead of adding zucchini on top of the full amount. This prevents dry or greasy brownies.
Zucchini cake
Zucchini works well in cakes since it blends in seamlessly and provides moisture. Some tips for healthy zucchini cakes include:
- Shred zucchini finely to disperse well
- Reduce oil and butter
- Use up to 1 cup zucchini per 1 cup oil
- Substitute sugar with pureed fruit
- Include spices like cinnamon and vanilla
- Frost with whipped cream cheese instead of sugary icing
Zucchini gives cakes a soft crumb and nice moisture without becoming soggy. Reduce sugar and oil for the biggest health benefits.
Zucchini bars
Zucchini bars are a fun spin on traditional bar cookies. Some ways to increase nutrition include:
- Use whole grain flours like oat, spelt, or almond
- Substitute up to 1/2 the butter with avocado or yogurt
- Replace chocolate with cocoa powder
- Top with nuts, granola, or shredded coconut
- Frost with Greek yogurt lemon icing instead of sugary frosting
The soft texture of zucchini makes bars extra moist and delicious. Enjoy zucchini bars as an occasional treat in moderate portions.
Is zucchini good for weight loss?
Zucchini can be an excellent food for weight loss for several reasons:
- Low calories – With only 18 calories per cup, zucchini provides bulk and nutrition without a lot of extra calories.
- High water content – The high water content in zucchini can help you feel full on fewer calories.
- Fiber – The fiber in zucchini slows digestion, regulates blood sugar, and suppresses appetite.
- Nutrients – Zucchini provides nutrients like vitamin C and manganese which may help promote weight loss.
- Satiety – Zucchini is low energy density, meaning it provides satisfaction for few calories to reduce overall intake.
Enjoy zucchini raw with dips, roasted, sauteed, baked into fritters or low-carb breads for its many weight loss benefits.
Tips for baking with zucchini
Here are some top tips for baking delicious goods with zucchini:
- Shred zucchini using large holes on a box grater or food processor.
- Salt the shredded zucchini and let sit to remove excess moisture.
- Substitute about 1 cup zucchini for 1/2 cup oil or butter.
- Reduce sugar in recipes by 1/4 cup for every 1 cup zucchini.
- Add vanilla, cinnamon, nutmeg, and lemon to complement zucchini’s flavor.
- Adjust flour amounts depending on moisture content of the zucchini.
- Toss shredded zucchini in flour to prevent sinking and clumping.
- Combine zucchini with banana or pumpkin for extra moist baked goods.
Challenges baking with zucchini
While zucchini can improve the nutrition of baked goods, there can be some challenges including:
- Excess moisture – Too much zucchini can make batters wet and prevent baked goods from setting.
- Dense texture – Large chunks of zucchini may result in a dense, rubbery texture.
- Flavor impact – If not complemented well, zucchini can impart an odd or vegetable flavor.
- Color changes – Zucchini can give some baked goods a greenish tint.
- Short shelf life – The moisture from zucchini makes items spoil quicker.
These issues can be prevented by shredding zucchini finely, removing moisture, and pairing it with strongly flavored ingredients like cocoa, spices, and lemon.
What is the healthiest way to bake zucchini?
Some of the healthiest ways to bake zucchini include:
- Roasted – Toss in olive oil, herbs, and roast at 425F until caramelized.
- Baked chips – Slice thinly, toss in oil and spices, and bake until crispy.
- Stuffed – Stuff with lean protein, quinoa, cheese, roast until tender.
- Fritters – Grate and mix into batter with eggs, flour, bake as mini pancakes.
- Enchiladas – Fill tortillas with shredded zucchini and black beans, top with salsa and bake.
Roasting concentrates the flavor of zucchini and gives it a delicious, caramelized texture. Pair baked zucchini with Greek yogurt dip for more protein.
Should you squeeze water out of zucchini for baking?
Squeezing or salting zucchini to remove moisture before baking can help prevent baked goods from turning out soggy. Here’s why it’s often recommended:
- Removes excess water – Zucchini has a high water content that can make batters wet.
- Improves texture – Eliminating moisture results in a lighter, fluffier texture.
- Allows binding – Drier zucchini can absorb other ingredients and bind together properly.
- Prevents sinking – Waterlogged zucchini can sink to the bottom during baking.
- Reduces risk of mushiness – Dehydrated zucchini is less likely to over-soften.
To remove moisture, shred or salt zucchini and let sit in a colander to drain off liquid before adding to a recipe. Pressing or blotting with paper towels can also speed water loss.
What can you use instead of zucchini in baking?
Some alternatives to use instead of zucchini in baked goods include:
- Pumpkin – Provides similar moisture and healthy fiber.
- Applesauce – Adds moisture without excess liquid.
- Banana – Imparts sweetness and binds ingredients.
- Carrots – Adds subtle sweetness and fiber when shredded.
- Sweet potato – Dense texture and fiber makes it very filling.
- Plantains – Starchy relative of bananas that mimics fat.
These alternatives all add nutrients while giving moisture and texture. Substitute about 1 cup alternative per 1 cup zucchini.
Conclusion
Baking with zucchini can be a healthy way to add nutrients and moisture to baked goods. Reduce oil, butter, and sugar in recipes while opting for whole grain flours to maximize the nutrition. Balance out treats like zucchini bread or brownies with plenty of whole foods like fruits, vegetables, lean proteins and whole grains. Enjoy zucchini baked goods as part of an overall varied, moderate diet for the benefits without the excess.
