Sauteed Zucchini Recipe

Low-calorie sauteed zucchini

The Spruce Eats

Prep: 10 mins
Cook: 10 mins
Total: 20 mins
Servings: 6 servings
Nutrition Facts (per serving)
42 Calories
3g Fat
4g Carbs
2g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 6
Amount per serving
Calories 42
% Daily Value*
Total Fat 3g 3%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 93mg 4%
Total Carbohydrate 4g 2%
Dietary Fiber 2g 5%
Total Sugars 3g
Protein 2g
Vitamin C 19mg 94%
Calcium 26mg 2%
Iron 1mg 3%
Potassium 349mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

When your summer garden is producing more zucchini than you think you can handle, which always seems to happen overnight, you need recipes, fast. If you've already made zucchini bread, zucchini noodles, and zucchini fritters, why not take it back to basics? Try making this low calorie zucchini recipe for sautéed zucchini. It's one of many low fat zucchini recipes that is easy to prep, even easier to cook, and comes together very quickly for a weeknight dinner. Tomato is added for a bit of sweetness.

This side dish is great with almost anything you'd eat in the summertime, especially classic grilled food such as hot dogs and hamburgers. But try it alongside a simple grilled chicken breast for a delicious late-summer meal, or kebabs or grilled salmon.


  • 1 tablespoon extra virgin olive oil

  • 1 clove garlic, finely minced

  • 1 tablespoon fresh thyme leaves

  • 1 tablespoon fresh oregano, chopped

  • 1/4 teaspoon salt

  • 3 cups zucchini, peeled and cut into 1/4-inch cubes

  • 1 cup plum tomato, chopped

Steps to Make It

  1. Gather the ingredients.

    Ingredients for sauteed zucchini

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  2. Place a large, heavy skillet over medium-high heat, and add the olive oil.

    Olive oil in skillet over high heat

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  3. When the oil is hot, add the garlic, and cook for about 2 minutes, or until the garlic becomes lightly browned.

    Add garlic to olive oil in skillet

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  4. Add the thyme leaves, the chopped oregano, and the salt, and cook 1 minute, until the herbs become aromatic.

    Add thyme leaves and garlic to skillet

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  5. Then add the zucchini, and cook about 7 minutes, or until the zucchini is tender-crisp.

    Add zucchini to skillet

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  6. Next, add the chopped tomato, and cook for an additional 2 minutes, until the tomato is done, and any excess moisture has evaporated.

    Saute zucchini with chopped tomatoes in a skillet

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  7. Serve immediately.


When selecting zucchini for this recipe, keep in mind that smaller, shorter zucchini will be sweeter and more tender (and have fewer seeds) than larger, longer zucchini.


Zucchini is a bit of a blank slate when it comes to summertime veggies, as the taste is sweet and mild. It's so easy to vary the taste of this dish every time you make it.

  • Try it with chopped fresh basil or mint instead of oregano and thyme.
  • Skip the oregano and thyme and garnish with a handful of chopped parsley.
  • Add lemon zest or lemon juice to the dish right before serving.
  • What grows together goes together, so you could also add half of a chopped bell pepper to this side dish and it would taste great.
  • Toss in some crumbled feta cheese or goat cheese before serving, or garnish each serving with a dollop of ricotta cheese. Or garnish with some freshly grated Parmesan or pecorino Romano cheese.

How to Store and Freeze Sauteed Zucchini

Leftovers will keep in the refrigerator in a covered container for 3 to 4 days. The longer it sits in the fridge, the more soggy it may become. Reheat in a skillet over medium heat until completely hot, or use the zucchini in a soup or as part of a cold salad with pasta or rice.