Healthy & Easy Shredded Zucchini Feta Sauté: A 5-Ingredient Low-Carb Side Dish
Looking for a vibrant, healthy, and incredibly easy side dish? This 5-ingredient Shredded Zucchini Sauté with Feta and Dill is your perfect answer! It’s a fantastic way to transform your fresh zucchini into a flavorful, low-carb, and low-calorie delight in just 20 minutes. Sautéed to perfection with aromatic garlic and fresh dill, then tossed with tangy low-fat feta, this dish is not only gluten-free but also a favorite for those following Weight Watchers and keto-friendly diets. Whether you’re dealing with a bountiful summer harvest or simply craving a nutritious vegetable side, this recipe promises delicious simplicity.
Zucchini, often celebrated for its mild flavor and impressive versatility, readily absorbs the seasonings and ingredients it’s cooked with, making it a culinary chameleon. From being sliced into ribbons for pasta alternatives and diced for vibrant salads, to being deep-fried, baked, grilled, or shredded, zucchini offers endless possibilities. This particular shredded zucchini recipe shines especially bright when summer squash season is in full swing, offering a light yet satisfying accompaniment. It pairs beautifully with a range of main courses, including lighter options like my low-maintenance Hoisin Chicken recipe, or heartier meals.
🍒 What Readers Are Saying!
“This zucchini feta sauté was SO EASY and very good. Even better, this time of year, I had all the ingredients handy -fresh zucchini and dill from our raised bed gardens. Thanks Terri!” ⭐⭐⭐⭐⭐
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While many embrace zucchini as a healthy substitute, finding truly savory and easy zucchini recipes isn’t always a simple task. If you’re looking for more ways to incorporate this amazing vegetable into your diet, be sure to explore my Meat and Zucchini Lasagna. It’s a fantastic dish that expertly hides vegetables while maintaining the rich, comforting flavors of traditional lasagna. Another wonderful option is my Zucchini and Potato Soup, which serves equally well as a main course, a lighter side, or a delightful appetizer.
Beyond its culinary adaptability, zucchini boasts a wealth of nutritional benefits, making it an excellent choice for overall wellness and weight management. Did you know that this humble little vegetable contains a mere 25 calories per cup? Compare that to a medium baked potato, which can easily hit 130 calories! This significant difference makes zucchini a powerhouse for adding volume and nutrients to your meals without piling on the calories, perfect for those conscious about their caloric intake or adhering to specific dietary plans like keto or Weight Watchers.
Fascinating Zucchini Facts: 10 Things You Might Not Know
- **Potassium Powerhouse:** Surprising to many, a single zucchini actually contains more potassium than a banana! This makes it an excellent food for supporting healthy blood pressure and muscle function.
- **Italian Origins:** The name “zucchini” is derived from “zucca,” the Italian word for squash. Italians were responsible for introducing this versatile summer squash to the United States in the 1920s, and it quickly became a garden staple.
- **Botanically a Fruit:** Despite being commonly used as a vegetable in cooking, zucchini is technically a fruit. From a botanical perspective, it develops from the flower’s ovary and contains seeds, classifying it as a berry.
- **Size Matters for Flavor:** When it comes to zucchini, bigger isn’t always better. The most flavorful zucchinis are typically small to medium-sized, measuring around 4 to 6 inches. Larger zucchinis tend to be watery, fibrous, and less intense in flavor.
- **A Global Garden Favorite:** Zucchini, also known as courgette in many parts of the world, is an incredibly adaptable plant. It thrives in temperate climates globally, from the cool regions of northern Alberta to the sunny gardens of New Zealand, making it a popular home and commercial crop.
- **Rapid Growth and Harvesting Tips:** Zucchini plants are known for their rapid growth, with some varieties capable of producing fruits up to three feet in length. For the sweetest and most tender zucchini, it’s best to harvest them when they are young, around 4 to 5 inches long. Frequent harvesting encourages the plant to produce even more fruit.
- **Nutritional Profile – Low in Undesirables:** Zucchini is naturally low in saturated fat and sodium, and very low in cholesterol. This makes it a heart-healthy choice for those monitoring their fat and sodium intake.
- **High Water Content:** Zucchinis are approximately 95% water. This high water content contributes to their low-calorie count and makes them incredibly hydrating, helping you feel full without consuming many calories.
- **Rich in Essential Nutrients:** Beyond being hydrating, zucchini is a good source of protein, Vitamin A (beneficial for vision and immunity), thiamine, niacin, phosphorus, and copper. It’s an excellent source of dietary fiber (aids digestion), Vitamin C (immune support), Vitamin K (bone health), riboflavin, Vitamin B6, folate, magnesium, potassium, and manganese.
- **The Healthy Noodle Alternative:** Zucchini is famously used to create healthy noodle substitutes, often referred to as “zoodles.” You don’t even need a spiralizer to make them! Watch this video for 3 easy ways to make zucchini noodles without special equipment.
*Facts gathered from Wikipedia, The Food Channel, and SELF Nutritional Data, highlighting the incredible health benefits and versatility of this humble squash.
🥘 Ingredient Spotlight: Key Components for Perfect Shredded Zucchini Sauté
This simple shredded zucchini recipe relies on just a few fresh ingredients to deliver maximum flavor. Here’s what you’ll need and some tips for best results:
- Zucchini: The star of our dish! For this recipe, you’ll want to shred the zucchini using the large holes of a box grater or the coarser shredding disc of your food processor. This creates the ideal texture, preventing the zucchini from becoming too mushy. If you’re planning ahead or have an excess harvest, previously frozen shredded zucchini works wonderfully too – just ensure it’s properly thawed and excess moisture is squeezed out before cooking.
- Feta Cheese: We opt for light feta cheese to keep the dish low in calories and fat, aligning perfectly with Weight Watchers and keto dietary goals. Light feta provides that signature tangy, briny flavor without the extra richness. However, feel free to use regular feta cheese for a more robust flavor or fat-free feta if you’re aiming for even lower fat content. The crumbled texture adds delightful pockets of flavor throughout the sauté.
- Fresh Dill: This is arguably the most crucial ingredient for the distinct, bright flavor of this shredded zucchini sauté. Fresh dill imparts an aromatic, slightly anise-like note that perfectly complements the zucchini and feta. While dried dill can be used in a pinch, the vibrant taste of fresh dill truly elevates this dish, making it irresistible.
- Garlic: Fresh garlic cloves, minced, provide a wonderful pungent base for sautéing. Its aroma infuses the olive oil and zucchini, creating a deep, savory foundation.
- Olive Oil: A good quality olive oil is essential for sautéing. It helps to lightly brown the zucchini, distribute the flavors of the garlic and dill, and adds a healthy fat component.
*Please refer to the detailed recipe card below for the full list of ingredients and precise quantities to achieve the perfect balance of flavors in your healthy shredded zucchini sauté.
📖 Creative Variations & Easy Substitutions
While this shredded zucchini sauté recipe is delightful as is, it’s also incredibly forgiving and adaptable. Don’t hesitate to experiment with these variations and substitutions to suit your taste or what you have on hand:
- Dill Alternatives: As mentioned, fresh dill is ideal, but if you absolutely can’t get your hands on it, dried dill is a viable substitute. Remember that dried herbs are more concentrated, so you’ll only need half the amount of dried dill compared to fresh. For future use, consider dehydrating your own dill! It’s easy to do in an air fryer at the end of summer, preserving that fresh flavor. Here’s my guide on How to Dehydrate Herbs in the Air Fryer. Other fresh herbs like parsley, chives, or even a touch of mint can offer a different but equally delicious profile.
- Garlic Options: Freshly minced garlic provides the best flavor, but for convenience, you can easily substitute with pre-minced garlic from a jar. Just be mindful that jarred garlic can sometimes be stronger, so adjust the quantity to your preference. Garlic powder can also work in a pinch, about ¼ teaspoon per clove of fresh garlic.
- Feta Cheese Swaps: If feta isn’t your favorite, or if you’re looking for a different creamy, salty kick, there are several delicious alternatives. Goat cheese offers a tangier, creamier texture when melted. Ricotta salata, a firm, salty Italian cheese, can provide a similar briny note to feta. For a completely different flavor profile, try grated Parmesan cheese; its nutty, savory depth will transform the dish into something reminiscent of a Mediterranean-Italian fusion. Just remember that the overall taste and texture will vary slightly with each substitution, offering new culinary experiences.
- Add a Citrus Brightness: A squeeze of fresh lemon juice or a sprinkle of lemon zest added at the very end can dramatically brighten the flavors of the sauté, cutting through the richness of the feta and enhancing the dill.
- Spice It Up: For those who enjoy a little heat, a pinch of red pepper flakes sautéed with the garlic can add a subtle kick that complements the fresh flavors.
- Add Some Crunch: Toasted pine nuts, slivered almonds, or even a sprinkle of sesame seeds can add a delightful textural contrast and nutty flavor to the finished dish.
🔪 How to Make This Quick & Easy Shredded Zucchini Sauté
This recipe comes together effortlessly, making it perfect for a busy weeknight or a quick addition to any meal. Here’s a simple breakdown of the steps:
Prep Work: Before you start cooking, the only real prep is shredding your zucchini. Use the large holes on your box grater for a rustic texture, or for speed and consistency, a food processor with a medium shredding disc works wonders. This ensures the zucchini cooks evenly and has the right consistency.
Begin by heating the olive oil in a deep, large skillet or wok over medium-high heat. A larger pan is crucial here to ensure the zucchini sautés rather than steams. Once the oil is shimmering, add half of your minced garlic and let it cook for about one minute until fragrant. This initial sauté brings out the garlic’s sweetness. Then, add the shredded zucchini along with the remaining garlic. Continue to sauté for approximately 12 minutes, stirring occasionally, until the zucchini has softened and most of its liquid has evaporated.
Once the zucchini is tender, stir in the fresh dill. Its vibrant aroma will immediately enhance the dish. Next, sprinkle in the crumbled feta cheese. Cover the skillet and allow it to cook for an additional 3 minutes. This brief cooking time will gently soften the feta, allowing it to become partially melted and creamy, creating delightful pockets of flavor throughout the zucchini. Finally, uncover and gently drain off any excess liquid that has accumulated in the pan. Serve immediately, perhaps with an extra sprig of fresh dill for garnish, if desired.
💡 Expert Recipe Tips for the Best Shredded Zucchini Sauté
Achieving the perfect shredded zucchini sauté is simple with a few insider tricks. Follow these expert tips for a consistently delicious and perfectly textured dish every time:
- Control the Moisture: Zucchini is famous for its high water content, which can lead to a watery sauté if not managed. For a drier, more concentrated flavor, lightly salt your shredded zucchini and let it sit in a colander for about 10 minutes. The salt draws out excess moisture. Then, firmly squeeze the zucchini in a clean kitchen towel or several layers of paper towels before cooking. This simple step makes a huge difference in texture.
- Avoid Overcooking: The key to tender yet firm zucchini is to cook it just until it loses its raw crunch but retains a slight bite. Overcooking will not only turn the zucchini mushy but also cause it to release even more liquid, potentially diluting the flavors and creating an unappetizing texture. Aim for a vibrant green color and tender-crisp feel.
- Use a Large, Deep Skillet or Wok: Crowding the pan is a common mistake that leads to steamed, rather than sautéed, zucchini. When zucchini is packed too tightly, the moisture released doesn’t have enough space to evaporate, effectively steaming the vegetables. A wide, deep pan allows the zucchini to spread out in a single layer, promoting even cooking and proper caramelization, which contributes to a more flavorful and less watery dish.
- Incorporate Feta Towards the End: To maintain the delightful creamy chunks of feta throughout your sauté, add it only at the very end of the cooking process. This allows the cheese to soften and melt slightly, releasing its salty tang, but prevents it from completely dissolving into the dish. The contrasting textures of the tender zucchini and the soft feta are a highlight of this recipe.
- Boost the Flavor Profile: Fresh dill is the star herb here, but don’t stop there! A final squeeze of fresh lemon juice or a sprinkle of lemon zest just before serving can add a bright, zesty lift that truly awakens all the flavors. A dash of black pepper also enhances the overall taste.
- Make It a Complete Meal: This versatile shredded zucchini sauté can easily transition from a side dish to a light main course. Simply stir in some cooked protein such as shredded chicken, grilled shrimp, pan-seared scallops, or even chickpeas for a vegetarian-friendly option. This transforms it into a fulfilling and balanced one-pan meal.
🍲 What to Serve with Your Delicious Shredded Zucchini Sauté
This healthy shredded zucchini sauté with feta and dill is so versatile, it complements a wide array of main dishes. Its light and fresh profile makes it a perfect pairing for both casual weeknight dinners and more elaborate meals. Here are some fantastic serving suggestions:
- Grilled Meats: The bright flavors of the zucchini sauté perfectly cut through the richness of grilled meats. Try it with a classic Beer Can Chicken for a summery feast, or alongside my flavorful Maple Grilled Pork. It’s also an excellent accompaniment to steaks, lamb chops, or any grilled fish.
- Mediterranean Inspired Dishes: Given the feta and dill, this sauté naturally shines with other Mediterranean-inspired meals. Serve it alongside roasted lamb, chicken souvlaki, or a simple grilled halloumi cheese for a complete and cohesive meal.
- Hearty Mains: While light, this dish still provides satisfying flavor that stands up to richer proteins. My Grilled Greek Ribs (as shown in the image below) are a more indulgent option that pairs wonderfully, offering a delicious contrast to the freshness of the zucchini.
- Vegetarian & Vegan Options: For a delightful vegetarian meal, serve this sauté with quinoa, couscous, or a hearty lentil salad. You can also toss it with pasta for a light vegetarian pasta dish. To make it vegan, simply omit the feta or substitute it with a plant-based feta alternative.
- Breakfast & Brunch: Don’t limit this shredded zucchini recipe to dinner! It makes a fantastic addition to breakfast or brunch. Serve it alongside scrambled eggs, in an omelet, or as a vibrant side to a veggie frittata.
- As a Light Lunch: Enjoy the sauté warm or at room temperature as a light and healthy lunch. You can top it with a fried egg, a sprinkle of toasted nuts, or simply enjoy it on its own.
🌡️ Storage & Meal Prep: Maximize Your Zucchini Enjoyment
One of the best aspects of zucchini is how well it can be stored, both raw for future meals and cooked as leftovers. This allows for convenient meal prep and makes the most of your summer harvest.
Freezing Shredded Zucchini (for quick and easy meals all year long)
If you find yourself with an abundance of zucchini, freezing it shredded is an excellent way to preserve its goodness and have it ready for countless recipes throughout the year. Here’s my go-to method:
- I often buy a large batch of zucchini (around 10 at a time), give them a good wash, and then shred them using my food processor.
- Once shredded, I portion them into 2-cup freezer bags, as many recipes commonly call for this amount. Press out as much air as possible before sealing to prevent freezer burn.
- No Need to Peel: A fantastic bonus is that you don’t even need to peel the zucchini skin! Like many fruits and vegetables, a significant portion of the nutrients, especially dietary fiber, is concentrated in the peel. Keeping the skin on not only saves time but also boosts the nutritional value of your meals.
- Instant Veggies on Demand: When a recipe calls for zucchini, simply pop a frozen bag into the microwave to defrost, and voilà – you have instant, ready-to-use shredded zucchini!
- Directly into Hot Dishes: For soups and sauces, you can even drop the frozen shredded zucchini directly into the pot without thawing. It’s a brilliant way to add a healthy “filler” to dishes like this Easy One-Pot Hamburger Soup, boosting nutrition without altering flavor significantly.
- Baking Applications: Frozen shredded zucchini is also perfect for baking. Use it to make moist zucchini muffins, quick breads, or even delightful treats like my Zucchini Chocolate Chip Cookies.
Storing Leftovers of This Shredded Zucchini Sauté
If you have any delicious leftovers from this shredded zucchini sauté, simply transfer them to an airtight container. They will keep well in the refrigerator for up to 3 days. When reheating, gently warm in a skillet over medium heat to maintain the best texture. You might want to add a fresh sprinkle of dill or a touch more feta to refresh the flavors.
Another great advantage of zucchini is its year-round availability and generally reasonable price, ensuring you can enjoy this healthy and easy shredded zucchini recipe no matter the season!
👪 Adjustable Servings: Cook for One or for a Crowd
This delightful low-carb fried zucchini recipe is designed to yield 8 generous servings, making it perfect for a family meal or for meal prepping throughout the week. However, we understand that flexibility is key in the kitchen! You can easily adjust the recipe to half, double, or even triple the amount by simply clicking on the serving number in the recipe card below and selecting your desired yield. The ingredient quantities will automatically update to reflect your choice, ensuring perfect proportions every time.
🔢 Weight Watchers Friendly: Smart Points for a Healthy Lifestyle
For those following the Weight Watchers program, this grated zucchini recipe is an excellent choice! It clocks in at just 2 WW points per serving when made with light/low-fat feta cheese. You can further reduce the points, potentially to 0 points in some plans, by opting for fat-free feta cheese. This makes it a smart and satisfying addition to your healthy eating plan, allowing you to enjoy a flavorful vegetable dish without compromising your goals.
📋 Explore More Delicious Shredded Zucchini Recipes
If you’re now a fan of the sheer ease and deliciousness of cooking with shredded zucchini, you’re in luck! This healthy shredded zucchini sauté recipe is indeed one of my absolute favorite ways to utilize shredded zucchini, primarily because of how fast it comes together – especially if you keep a stash of pre-shredded, frozen zucchini on hand. It’s also an incredibly efficient way to use up a large harvest of summer squash. But the versatility doesn’t end here! You’ll also love my Zucchini Crisp (with Shredded Zucchini), which offers a sweet and comforting dessert or breakfast option, proving just how adaptable shredded zucchini can be in both savory and sweet preparations.
❔ Frequently Asked Questions About This Zucchini Sauté
Absolutely! You can prepare and sauté the zucchini ahead of time. Once cooled, store it in an airtight container in the refrigerator for up to 3 days. When you’re ready to serve, gently reheat it in a skillet over medium heat. For the best flavor and presentation, add a fresh sprinkle of dill or a little extra feta just before serving.
Zucchini naturally contains a lot of moisture, which it releases when cooked. To prevent a watery dish, there are a few key steps. First, avoid covering the zucchini while it’s sautéing (until you add the feta), as this traps steam and moisture. Second, always drain off any excess liquid from the pan before serving. For an even drier sauté, try this pro tip: sprinkle the shredded zucchini with a little salt, let it sit in a colander for 10 minutes, then firmly squeeze out the extra liquid using a clean kitchen towel or paper towels before you begin cooking.
While I personally find this shredded zucchini sauté to be at its peak when served hot, it is surprisingly delicious at other temperatures too! It can certainly be enjoyed warm, at room temperature, or even chilled. Served cold, it makes for a wonderfully refreshing summer side dish, especially on a hot day.
Yes, you can make this dish without dill, but it’s important to note that fresh dill adds a significant amount of the signature bright and fresh flavor to this recipe. If you don’t care for dill or simply don’t have any on hand, consider using other fresh herbs. Fresh parsley, basil, or even a little oregano can offer a different, yet equally delicious, aromatic twist to the sauté. Experiment to find your favorite combination!
So, whether you’re swimming in a summer zucchini abundance or simply seeking a quick, easy, and healthy vegetable side dish, this shredded zucchini feta sauté is an absolute winner. It’s truly one of my favorite recipes for its simplicity, fantastic flavor, and dietary versatility. Being low in carbohydrates, it’s an excellent option for those following a keto diet, and its low-calorie count makes it perfect for Weight Watchers and anyone aiming for a healthy lifestyle. If you’re looking for delicious grated zucchini recipes, or a satisfying low-carb fried zucchini recipe, look no further – this dish is sure to become a staple in your kitchen!
📖 More Delicious Zucchini Recipes to Explore
If you loved this shredded zucchini sauté, you’re in for a treat! Zucchini’s versatility knows no bounds. Here are a few more incredible recipes featuring this amazing summer squash:
- Pierogi Stuffed Zucchini Boats (Gluten-Free)
- Buffalo Chicken Zucchini Pizza Bites
- Maple Cider Grilled Chicken Kabobs (with Zucchini)
- Buffalo Chicken Stuffed Zucchini Boats (with Canned Chicken)
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📋 Shredded Zucchini Feta Sauté Recipe
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Equipment
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food processor
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wok
Ingredients
- 4 medium zucchini shredded (about 6 cups)
- 1 cup feta cheese ** I use light/low-fat, crumbled
- 4 cloves garlic minced
- 1 tablespoon olive oil extra virgin
- 1 tablespoon dill *fresh is best, chopped
Garnish (Optional)
- parmesan cheese (optional)
- additional fresh dill for sprigs
Instructions
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Heat the olive oil in a deep, large skillet or wok on the stovetop over medium-high heat. A larger pan allows the zucchini to sauté evenly without steaming.1 tablespoon olive oil
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Add half of the minced garlic to the hot oil and sauté for one minute until fragrant. This initial sauté unlocks the garlic’s wonderful aroma.4 cloves garlic (half)
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Add the shredded zucchini and the remaining garlic to the skillet. Sauté over medium heat for approximately 12 minutes, stirring occasionally, until the zucchini has softened and most of the liquid has cooked off.4 medium zucchini, shredded
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Stir in the fresh dill. Then, add the crumbled feta cheese, cover the pan, and cook for an additional 3 minutes until the cheese is partially melted and creamy. Uncover and gently drain off any excess liquid before serving.1 tablespoon dill, 1 cup feta cheese
Garnish & Serve
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Serve your delicious shredded zucchini sauté hot, garnished with a fresh sprig of dill and an optional sprinkle of Parmesan cheese. Enjoy!additional dill, parmesan cheese (optional)
Notes
- Control the moisture: Zucchini holds a lot of water. For a less watery sauté, lightly salt the shredded zucchini and let it sit in a colander for 10 minutes. Then, firmly squeeze out the excess liquid with a clean kitchen towel or paper towels before cooking. This step dramatically improves texture.
- Don’t overcook the zucchini: For the best tender-crisp texture, sauté just until the zucchini is tender but still slightly firm. Overcooking will make it mushy and cause it to release even more liquid, leading to a soggy dish.
- Use a large skillet or wok: To ensure the zucchini sautés and doesn’t steam, use a wide, deep pan. Cooking zucchini in a crowded pan prevents moisture from evaporating, making it watery. A larger surface area promotes even browning and better flavor.
- Add feta at the end: Mix in the feta cheese just before serving so it softens slightly and becomes creamy but doesn’t completely melt away. This preserves the delightful pockets of tangy cheese throughout the dish.
- Boost the flavor: Fresh dill makes a big difference in this recipe. For an extra layer of brightness, you can also add a squeeze of lemon juice or a sprinkle of lemon zest right before serving. A pinch of red pepper flakes can add a subtle kick if desired.
- Make it a full meal: Easily transform this side dish into a complete main course by stirring in cooked protein such as shredded chicken, shrimp, or chickpeas.
Storing
Freezing Shredded Zucchini (for quick and easy meals)
To make the most of your zucchini harvest or to prepare for future meals, consider freezing shredded zucchini. I typically shred about 10 zucchinis at a time in my food processor and then freeze them in 2-cup freezer bags, as this is a common quantity needed for many recipes. Here are some tips for freezing and using it:
- You don’t need to peel the zucchini skin! The skin contains valuable nutrients, especially fiber, so keep it on for added health benefits and convenience.
- When you need it, simply defrost a bag in the microwave, and you have instant, healthy veggies ready for cooking or baking.
- For soups and sauces, you can even add frozen shredded zucchini directly to the pot. It makes a fantastic, healthy filler for dishes like my Easy One-Pot Hamburger Soup.
- Frozen shredded zucchini is also excellent for baking. Use it in recipes for zucchini muffins, quick breads, or even my delightful Zucchini Chocolate Chip Cookies.
Leftovers: Store any leftover cooked shredded zucchini sauté in an airtight container in the refrigerator for up to 3 days.