Directions & Map

Zucchini

Store Departments

Zucchini

Zucchini is a tender, mild-flavored vegetable that offers great versatility and nutrition for everyday cooking. Whether grilled, sautéed, roasted, or spiralized, zucchini adds moisture, texture, and nourishment to a wide range of dishes. At Benefit Market, zucchini is a reliable, affordable choice that supports both healthy eating and creative meal prep.

Nutritional Benefits

Zucchini is naturally low in calories and high in water content, making it a hydrating and weight-friendly vegetable. One medium zucchini contains around 30 calories and provides about 2 grams of dietary fiber, which helps support digestion and keeps you feeling full.

Zucchini is a good source of vitamin C, an antioxidant that promotes immune health and skin repair. It also contains vitamin A in the form of beta-carotene, which supports vision and cell function. Additional nutrients include vitamin B6, manganese, potassium, and magnesium—all of which contribute to heart health, nerve function, and energy metabolism.

Because zucchini is low in carbohydrates and fat, it fits easily into many dietary approaches, including vegetarian, low-calorie, and low-carb eating plans.

Serving Tips

Zucchini’s mild flavor makes it a flexible ingredient in both savory and sweet recipes. For a quick and simple side dish, slice zucchini into rounds and sauté with olive oil, garlic, and herbs until tender. Roasted zucchini, tossed with seasoning and baked at 400°F until golden, brings out a lightly sweet flavor and soft texture.

Zucchini is also ideal for grilling—cut into lengthwise strips or thick coins, brush with oil, and grill until nicely charred. This makes a delicious summer side or sandwich topping.

Spiralized zucchini, or “zoodles,” are a popular substitute for pasta. Simply sauté the spirals for a few minutes and top with tomato sauce, pesto, or a protein of your choice. This is a great way to enjoy a lighter, veggie-based meal that still feels hearty and satisfying.

Grated zucchini can also be added to muffins, breads, pancakes, or even burgers. It provides moisture and added fiber without altering flavor. This technique is especially useful for incorporating more vegetables into kid-friendly meals.

Health Suggestions

Zucchini is an excellent addition to a balanced diet. Its fiber and water content support healthy digestion and hydration, while its micronutrient profile promotes overall wellness.

To maximize nutrients, leave the skin on when cooking or slicing, as much of the fiber and antioxidants are concentrated there. When preparing zucchini dishes, use minimal oil and salt to maintain the vegetable’s healthful properties.

Combine zucchini with lean proteins and other vegetables for well-rounded meals. For example, toss roasted zucchini into grain bowls, layer it into casseroles, or stir it into soups and stews to boost both nutrition and volume.

At Benefit Market, zucchini is a practical, nutrient-rich vegetable that’s easy to enjoy in countless ways. From quick sautés to oven-roasted sides or veggie-packed baked goods, zucchini helps you cook smarter, eat better, and enjoy wholesome meals every day.