I Ate Zucchini Every Day for a Week—Here’s What Happened

I recently stumbled upon a playful twist on the old saying,”Give a man a fish, and you feed him for a day; teach a man to fish, and you feed him for a lifetime.” Instead, it went, “Teach a person to garden, and the whole neighborhood gets zucchini.” It turns out, there’s a lot of truth to this! Zucchini plants are incredibly prolific, and during their peak season, it’s recommended to harvest every two to three days due to their vigorous growth and efficient pollination.

My love for zucchini began early—some of my most cherished childhood meals were my mom’s stuffed zucchini, a recipe handed down through generations of my family. During visits to my hometown, I always make a point to stop by a quaint cafe and bakery that makes the best zucchini muffins.

But there’s more to zucchini than its abundance and versatility: That harvest also yields remarkable nutrition. Amber Sommer, RD, LD, registered dietician nutritionist and licensed dietician with the Cleveland Clinic Center for Human Nutrition, praises the benefits of zucchini: “Zucchini is a low calorie, nutrient-dense food that is rich in several vitamins, minerals, and immune-boosting antioxidants that may protect your body from damage and support healthy heart, eyes, and skin.”

Given my background in family medicine and nutrition, incorporating it into my diet for week was a breeze.

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The health benefits of zucchini

Though technically a fruit (surprising, right?), zucchini is commonly served as a vegetable and incorporated into numerous savory dishes. Here’s the nutritional breakdown of a medium-sized zucchini, as outlined by Sommer:

• About 30 calories
• Two grams of protein
• Less than one gram of fat
• Six grams of carbohydrates
• Two grams of fiber
• Also an excellent source of vitamin A, vitamin C, vitamin B6, potassium, and manganese.

Zucchini’s low-calorie and high nutrient profile coupled with its low carbs and high fiber content make it one of the best vegetables for weight loss or managing carbohydrate intake. And for those curious: Yes, zucchini is good for your gut. “The fiber not only takes longer to digest, helping keep you feeling fuller longer, it also aids in digestion and supports a healthy gut,” explains Sommer.

Zucchini is a secret superfood

Though sometimes overlooked among superfoods, zucchini deserves a spot on the list, especially because it’s one of the best sources of carotenoids. These antioxidants play an important role in maintaining healthy vision and immune function. A 2017 study published in the peer-reviewed journal Nutrients highlighted zucchini’s potential benefits in cancer prevention and therapy, further making its case for superfood status.

The best way to consume zucchini

Zucchini is versatile, and whether you choose to eat it raw or cooked, the nutritional value remains largely the same. However, Sommer points out, “While raw zucchini is certainly safe to eat, cooking it may offer more benefits.” Cooking zucchini makes it softer, making it easier for your body to digest and helping you absorb more nutrients.

When zucchini is cooked, it also has a better taste and texture. Sommer adds, “Cooked zucchini tends to be higher in vitamin A; however, vitamin C may be lower since some are lost during the cooking process.”

If raw zucchini’s slightly bitter taste doesn’t appeal to you, it could be due to a high concentration of a natural compound called cucurbitacin, which can cause some stomach discomfort. Also, raw zucchini might lead to bloating and gas since its fiber is tougher to break down.

No matter your preference, it’s important to always wash the zucchini’s outer skin thoroughly before eating.

It’s also key to remember that zucchini is among the fruits and vegetables that should not be peeled. The skin contains the majority of its nutrients, so be sure to leave the skin on to fully benefit from its nutritional value.

Eating zucchini every day

I’ve always loved the taste of cooked zucchini, and I find that it agrees with my stomach better than when it’s raw. If you’re looking to add zucchini to your meals more often, here are five creative and tasty ideas that I tried out over the week:

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1. Zoodles

Swap out your regular pasta for zucchini noodles. You can make these with a spiralizer or use a peeler for thicker, ribbon-like strands. Once your zoodles are ready, toss them with your favorite pasta sauce or a light olive oil and garlic mix. It’s a fresh, low-carb alternative that still satisfies that pasta craving.

2. Stuffed zucchini

Hollow out the center of your zucchini and fill it with a mixture of your choosing: Meat, grains, spices, cheese. Bake until the zucchini is tender, and the filling is nicely browned. This dish packs a serious nutritious punch, always leaving me satisfied.

3. Zucchini fries

Craving something crispy? Give zucchini fries a try. Cut your zucchini into sticks, dip them in egg and then coat them with breadcrumbs and parmesan. Bake until golden and crispy. These zucchini fries are a healthier alternative to traditional fries (and just as addictive)!

4. Creamy vegetable soup

Zucchini lends a creamy texture to soups without the need for heavy creams. I chopped yellow and green zucchini, tomatoes, carrots, red peppers, onions, and garlic, seasoned them well (you can use olive oil, salt, pepper, basil, oregano or Italian seasoning), and roasted the vegetables in the oven. After roasting, I blended them in my blender with boiling water to achieve a smooth consistency. You can add a bit of milk for an extra touch of creaminess. Season to taste and savor a warm, comforting bowl of soup.

5. Zucchini muffins

For a sweet take, grate zucchini into your muffin batter to add moisture and a hint of hidden veggie goodness. Mix in nuts or chocolate chips if you like, and bake until they rise and turn golden. I’ve found that they’re perfect for breakfast on the go or a snack.

6. Smoothies

If your tummy’s not averse to the raw version, zucchini is one of those plants that easily slides into a fruit smoothie to amp up nutrition with a nice, neutral flavor. Like your smoothie extra-chilled? Chop and freeze it first, or look for it in the frozen aisle of the market.

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Here’s what zucchini does to your body

After eating zucchini daily for a week, I noticed several positive changes. One of the most immediate effects was improved gut health. Zucchini is naturally low in calories and high in water and fiber, which aids digestion by promoting smoother bowel movements and minimizing bloating. This made meals feel lighter and gentler on my stomach.

Adding zucchini to my daily meals also effortlessly boosted my fruit and vegetable intake. Something about the versatility and mild flavor of zucchini made it easy to add to dishes, improving both the nutritional value and color of my plates. It also encouraged me to make healthier, more balanced daily food choices.

On top of these digestive and dietary improvements, there’s also the potential long-term benefit to my vision. Zucchini is rich in Vitamin C and beta-carotene, nutrients known to support eye health, giving me yet another reason to keep it on my plate.

Is zucchini an anti-inflammatory?

Yes, zucchini is recognized as one of the anti-inflammatory foods. I likely experienced some of its benefits during the week, including reduced body inflammation. This effect stems from zucchini’s rich content of antioxidants and anti-inflammatory compounds, which help lower the risk of chronic diseases such as heart disease and mouth, esophagus, and stomach cancers.

Is it safe to eat zucchini every day?

“Yes, zucchini can be part of a balanced diet and is safe to eat daily,” Sommer confirms. It adds more green to your plate and contributes to a well-rounded diet. I’ve made it a regular in my own dishes, and you might find it a beneficial addition to yours as well, provided you aren’t allergic or experience any negative reactions from eating it.

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