Low-Calorie Squash Recipes

Find healthy, delicious low-calorie squash side dish recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Baked Parmesan Zucchini Curly Fries

Rating: 4.5 stars 10
This healthy recipe combines two bar food favorites--fried zucchini and curly fries--into one tempting package. Serve these baked zucchini fries with a simple dipping sauce made with ranch dressing and marinara sauce for a crowd-pleasing appetizer or a side dish for burgers, chicken or pizza. No matter what you serve them with, they're a fun way to eat more vegetables for kids and adults alike.
By Robin Bashinsky

Colorful Roasted Sheet-Pan Veggies

Rating: 4.5 stars 3
These easy roasted vegetables will give your plate a pop of color. Give the cubes of butternut squash a head start for 10 minutes to soften in the oven before adding in the other veggies. The broccoli, peppers and onion are naturally more tender than the butternut squash and cook more quickly. That way everything ends up finishing at the same time.

Easy Steamed Zucchini

This foolproof way to cook zucchini is also the easiest and fastest. Just steam it on the stovetop for a few minutes and you have a healthy vegetable side dish to add to dinner. Toss with a little pesto for extra flavor.
By EatingWell Test Kitchen

Zucchini & Mushroom Sauté

Rating: 4.5 stars 5
Serve this simple side dish with grilled turkey burgers. Other fresh herbs, like thyme or oregano, work well too.
By EatingWell Test Kitchen

Zucchini Noodle "Pasta" Salad

This healthy zucchini noodle salad has all the flavors you love in a classic Mediterranean pasta salad but we've swapped in zoodles for wheat pasta, which makes the salad lighter, lower in carbs and gluten-free. Serve it with grilled chicken or fish for a light and healthy summer dinner.
By Robin Bashinsky

Spaghetti Squash with Herbs & Garlic Breadcrumbs

Rating: 2 stars 1
This microwave spaghetti squash recipe comes together in less than a half-hour so you can easily get dinner on the table.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Caprese Zucchini Casserole

Rating: 4.5 stars 3
A summertime favorite--zucchini casserole--gets an Italian spin in this delicious and healthy side dish with tomatoes, mozzarella and basil. You can use zucchini or summer squash in this caprese-style casserole, or a combination of the two. A sprinkling of fresh basil and a drizzle of balsamic vinegar just before serving brightens up the flavors. Serve with grilled or roasted chicken and some quinoa, rice or couscous to soak up the juices from the casserole for a satisfying and easy dinner.
By Carolyn Casner

Baked Zucchini Waffle Fries with Creamy Herb Dip

Rating: 3 stars 1
These crispy baked zucchini waffle fries with a ranch-style dipping sauce are a super-fun snack, appetizer or side dish. You can use all sorts of herbs in the creamy dipping sauce, including chives, dill, tarragon or parsley. The sauce pairs nicely with the Old Bay in the breadcrumb coating on the zucchini. To create the waffle shape, you can use a mandoline or special waffle cutter. You can choose to slice the zucchini if you'd rather not fuss with special equipment.

Chilaquiles Casserole

Rating: 4.5 stars 74
Our version of this enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. Canned prepared enchilada sauce has great flavor and keeps the prep time quick. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce.
By EatingWell Test Kitchen

Steamed Butternut Squash

Rating: 5 stars 1
Butternut squash steams quickly, making this a great cooking technique to enjoy this fall vegetable as a weeknight side dish. For extra flavor, toss the steamed butternut squash with salt, pepper and a little bit of olive oil, butter or Parmesan cheese after cooking.
By EatingWell Test Kitchen

Roasted Honeynut Squash

Rating: 5 stars 6
Honeynut squash looks just like mini butternut squash, but on the inside you'll find an even sweeter, deeper orange flesh. This winter squash has only been available at farmers' markets and in select grocery stores for a few years. If you see it, grab a few to try! This simple roasting method enhances the natural flavor of the squash with butter and spices.
By Carolyn Casner

Easy Grilled Zucchini

Looking for a new way to cook zucchini? Try grilling it.
By EatingWell Test Kitchen
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Inspiration and Ideas

Low-Calorie Pumpkin & Winter Squash Recipes
Winter squashes, such as butternut, acorn and pumpkin, are a delicious and diet-friendly seasonal food. Enjoy squash in comforting recipes like Butternut Squash Soup, Roasted Stuffed Pumpkin and Spaghetti Squash & Meatballs.Download a FREE Cookbook of Our Best Fall Recipes!Watch Video
Spiralized Zucchini & Summer Squash Casserole
Rating: Unrated 7
If you don't have a spiralizer to make this healthy zucchini noodle casserole (aka zoodles), use a vegetable peeler to make long thin strips of the squash and zucchini, stopping when you reach the seedy center. Just a few minutes under the broiler gives these ricotta-and-basil-filled nests a light golden top.
Roasted Baby Zucchini with Lemon Labneh
Rating: 5 stars 1

This easy vegetable side dish shines alongside roasted or seared steak, chicken, shrimp or firm fish, such as cod or salmon. Sumac lends punchy, fruity, sour-lemon notes to this fast and simple recipe. Find ground sumac spice online, in specialty markets and in well-stocked grocery stores.