10+ Meal Prep Recipes With Zucchini & Squash

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You might think zucchini and squash are too simple for meal prep, but these versatile veggies can transform your weekly meals. They're not only nutritious but also quick to prepare, making them ideal for busy schedules. From zesty zucchini noodles to hearty stuffed acorn squash, there's a dish for everyone. Let's explore how you can incorporate these summer staples into your meal prep routine with a variety of delicious recipes.

Key Takeaways

• Zucchini and squash noodles are low-carb and versatile, perfect for quick meal prep with dishes like pesto chicken noodles.
• Stuffed acorn squash can be prepared ahead with quinoa and black beans, providing a nutritious and visually appealing meal option.
• Ratatouille showcases seasonal vegetables and can be made in advance, offering hearty servings for reheating throughout the week.
• Creamy zucchini and squash soup is easy to prepare and customizable, ideal for meal prepping and enjoying comfort food.
• Baked parmesan zucchini fries serve as a healthy snack or appetizer, maintaining crispiness and flavor while being simple to make in batches.

Zucchini Noodles With Pesto Chicken

Zucchini Noodles with Pesto Chicken is a delightful and healthy dish that combines the freshness of vegetables with the rich flavors of pesto and chicken. This meal isn't only quick to prepare but also perfect for meal prepping as it can be stored and enjoyed throughout the week.

The zucchini noodles serve as a great low-carb alternative to traditional pasta, making it suitable for various dietary preferences. In this recipe, the tender chicken is infused with aromatic pesto, creating a dish that's both satisfying and nutritious.

Topped with cherry tomatoes and grated parmesan, this meal offers a burst of flavor in every bite. Whether you're looking for a quick weeknight dinner or a meal prep option for lunch, Zucchini Noodles with Pesto Chicken is sure to please.

Ingredients:

• 2 medium zucchinis
• 2 boneless, skinless chicken breasts
• 1/2 cup basil pesto
• 1 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Salt and pepper to taste
• Grated parmesan cheese (for serving)

Cooking Instructions:

Begin by spiralizing the zucchinis into noodles using a spiralizer or a vegetable peeler. Set the noodles aside.

In a large skillet, heat the olive oil over medium heat. Season the chicken breasts with salt and pepper, then add them to the skillet. Cook the chicken for about 6-7 minutes on each side, or until fully cooked and no longer pink in the center. Remove the chicken from the skillet and slice it into strips.

In the same skillet, add the zucchini noodles and sauté for about 2-3 minutes until they're tender but still slightly crunchy. Stir in the pesto, ensuring the noodles are well-coated.

Add the sliced chicken and cherry tomatoes, mixing everything together. Cook for an additional 2 minutes to heat through. Serve the dish topped with grated parmesan cheese.

Extra Tips:

To keep the zucchini noodles from becoming soggy, avoid overcooking them and consider salting them lightly before cooking to draw out excess moisture.

Additionally, you can customize the dish by adding other vegetables or proteins of your choice, such as bell peppers or shrimp. For added flavor, consider toasting the pine nuts and sprinkling them on top before serving. Enjoy your healthy and delicious Zucchini Noodles with Pesto Chicken!

Stuffed Acorn Squash With Quinoa and Black Beans

Stuffed acorn squash with quinoa and black beans is a delicious and nutritious meal that makes for a perfect meal prep option. This recipe isn't only visually appealing but also packed with flavors and nutrients. The earthy sweetness of acorn squash pairs beautifully with the protein-rich quinoa and hearty black beans, making it a satisfying dish that can be enjoyed for lunch or dinner throughout the week.

Preparing stuffed acorn squash is a straightforward process that can be done in under an hour. You'll have a wholesome meal ready to go, perfect for busy weeknights. This recipe is also versatile, allowing you to customize the stuffing with your favorite spices or vegetables. Let's explore the ingredients and cooking instructions to create this flavorful dish!

Ingredients:

• 2 medium acorn squash
• 1 cup quinoa
• 2 cups vegetable broth or water
• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro or parsley for garnish (optional)

Cooking Instructions:

1. Preheat your oven to 400°F (200°C). Cut the acorn squash in half and scoop out the seeds. Brush the insides with olive oil and sprinkle with salt and pepper. Place the squash halves cut-side down on a baking sheet and roast for about 25-30 minutes, or until tender.
2. While the squash is roasting, rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and vegetable broth or water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and fluffy. Remove from heat and let it sit, covered, for another 5 minutes.
3. In a large skillet, heat a tablespoon of olive oil over medium heat. Add the diced onion and bell pepper, and sauté for about 5 minutes until softened. Stir in the garlic, cumin, chili powder, and black beans, cooking for an additional 2-3 minutes. Finally, fluff the quinoa with a fork and add it to the skillet, mixing everything together until well combined.
4. Once the acorn squash is done roasting, carefully flip the halves cut-side up. Spoon the quinoa and black bean mixture into each half, packing it lightly. Return the stuffed squash to the oven and bake for an additional 10 minutes to heat through.

Extra Tips:

Feel free to add additional spices or ingredients to customize the stuffing according to your taste preferences. You can include corn, diced tomatoes, or even some cheese for added creaminess.

These stuffed acorn squashes can be stored in the refrigerator for up to 4 days, making them a great option for meal prep. Simply reheat in the oven or microwave before serving, and enjoy this flavorful and healthy dish!

Ratatouille With Roasted Zucchini and Squash

Ratatouille is a classic French dish that celebrates the vibrant flavors of summer vegetables, making it a perfect choice for meal prep with zucchini and squash. This colorful medley of vegetables isn't only delicious but also versatile, allowing you to enjoy it on its own, as a filling for wraps, or as a hearty side dish.

Roasting the zucchini and squash enhances their natural sweetness while adding a delightful caramelization that elevates the overall flavor of the dish.

In this recipe, you'll create a comforting ratatouille by combining roasted zucchini and squash with a variety of aromatic vegetables and herbs. The result is a hearty, satisfying dish that can be enjoyed warm or cold. It's a fantastic way to incorporate more vegetables into your diet while also preparing a meal that can be stored and reheated throughout the week.

Ingredients:

• 2 medium zucchinis, sliced into rounds
• 2 medium yellow squashes, sliced into rounds
• 1 medium eggplant, diced
• 1 red bell pepper, chopped
• 1 onion, diced
• 3 cloves garlic, minced
• 1 can (14 ounces) diced tomatoes, drained
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh basil leaves for garnish (optional)

Cooking Instructions:

Preheat your oven to 400°F (200°C). In a large bowl, combine the sliced zucchinis, yellow squashes, eggplant, red bell pepper, onion, and garlic. Drizzle with olive oil and sprinkle with oregano, thyme, salt, and pepper. Toss everything together until the vegetables are evenly coated.

Spread the mixture in a single layer on a large baking sheet lined with parchment paper. Roast the vegetables in the preheated oven for about 25-30 minutes, or until they're tender and slightly caramelized.

Remove from the oven and transfer the roasted vegetables to a large pot. Stir in the drained diced tomatoes, and let the mixture simmer on low heat for an additional 10 minutes, allowing the flavors to meld together. Taste and adjust seasoning if necessary, then serve warm, garnished with fresh basil if desired.

Extra Tips:

When preparing ratatouille, feel free to experiment with other seasonal vegetables such as bell peppers, mushrooms, or even carrots to customize the dish to your liking.

Additionally, this dish can be made ahead of time and stored in the refrigerator for up to five days, making it an excellent option for meal prep. For a heartier meal, consider serving ratatouille over cooked quinoa or whole grain pasta. Enjoy the delightful flavors of this classic dish!

Zucchini and Squash Frittata

Zucchini and squash frittata is a delicious and versatile dish that makes for a perfect meal prep option. Packed with protein and vegetables, this frittata isn't only nutritious but also easy to customize to suit your taste. Whether enjoyed for breakfast, lunch, or dinner, it's a great way to incorporate these summer vegetables into your diet.

To create a fluffy and flavorful frittata, you'll need to sauté the zucchini and squash until they're tender and slightly caramelized, which adds depth to the dish. This recipe is ideal for making ahead of time, as it holds up well in the refrigerator and can be eaten cold or reheated.

Ingredients:

• 1 medium zucchini, diced
• 1 medium yellow squash, diced
• 1 small onion, finely chopped
• 6 large eggs
• 1/4 cup milk
• 1 cup shredded cheese (cheddar, feta, or your choice)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (optional, such as basil or parsley)

Instructions:

1. Preheat your oven to 375°F (190°C). In a large oven-safe skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 2-3 minutes until softened.
2. Then, add the diced zucchini and squash, seasoning with salt and pepper. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender and slightly browned.
3. In a mixing bowl, whisk together the eggs and milk. Pour the egg mixture over the sautéed vegetables in the skillet. Sprinkle the shredded cheese evenly on top.
4. Cook on the stovetop for 2-3 minutes until the edges begin to set. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is puffed and the center is set.
5. Remove from the oven and let it cool slightly before slicing.

Extra Tips:

For added flavor, consider incorporating spices like paprika or garlic powder into the egg mixture. You can also experiment with different cheeses or even add cooked bacon or sausage for extra protein.

This frittata can be stored in the refrigerator for up to 4 days, making it a convenient meal prep option that you can enjoy throughout the week.

Grilled Vegetable Medley With Zucchini and Squash

Grilled Vegetable Medley with Zucchini and Squash is a vibrant and healthy dish that celebrates the flavors of summer. This simple yet delicious recipe brings together the natural sweetness of zucchini and squash, along with other seasonal vegetables, to create a colorful and nutritious side dish perfect for any meal.

Grilling enhances the natural flavors while adding a smoky char, making it a delightful addition to your meal prep options. Whether you're serving it alongside grilled meats, tossing it onto a salad, or enjoying it on its own, this vegetable medley is both versatile and satisfying.

It's an excellent way to incorporate more veggies into your diet while enjoying the fresh tastes of summer. Plus, it's easy to prepare in advance, allowing you to have a healthy side dish ready for busy weeknights.

Ingredients:

• 2 medium zucchinis, sliced into rounds
• 2 medium yellow squashes, sliced into rounds
• 1 bell pepper (any color), chopped
• 1 red onion, cut into wedges
• 1 cup cherry tomatoes, halved
• 3 tablespoons olive oil
• 2 teaspoons garlic powder
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil or parsley for garnish (optional)

Instructions:

1. Preheat your grill to medium-high heat. In a large mixing bowl, combine the sliced zucchini, yellow squash, bell pepper, red onion, and cherry tomatoes. Drizzle with olive oil and sprinkle with garlic powder, oregano, salt, and pepper. Toss everything together until the vegetables are well coated.
2. Place the mixed vegetables directly on the grill or in a grill basket. Grill for about 10-12 minutes, turning occasionally, until the veggies are tender and have nice grill marks. Remove from the grill and let cool slightly before transferring to a serving dish. Garnish with fresh basil or parsley if desired.

Extra Tips:

For a more intense flavor, consider marinating the vegetables in the olive oil and seasoning mixture for at least 30 minutes before grilling.

You can also experiment with other vegetables like asparagus, mushrooms, or eggplant to customize the medley to your taste preferences. If you're meal prepping, store the grilled vegetables in an airtight container in the fridge for up to five days, making it easy to add them to salads, wraps, or grain bowls throughout the week.

Creamy Zucchini and Squash Soup

Creamy Zucchini and Squash Soup is a delightful dish that highlights the vibrant flavors of fresh summer vegetables. This soup isn't only comforting but also incredibly easy to prepare, making it a perfect option for meal prepping. The silky texture combined with the subtle sweetness of zucchini and squash creates a delicious base that can be enjoyed on its own or paired with crusty bread for a wholesome meal.

As you enjoy this soup, you'll appreciate the health benefits it offers. Zucchini and squash are low in calories yet rich in vitamins and minerals, making this dish a nutritious addition to your weekly meal plan. Whether you're looking to warm up on a chilly evening or simply want a light lunch option, this creamy soup is versatile enough to suit any occasion.

Ingredients:

• 2 medium zucchinis, chopped
• 2 medium yellow squashes, chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup heavy cream (or coconut milk for a dairy-free option)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (like thyme or basil) for garnish

To prepare the Creamy Zucchini and Squash Soup, start by heating the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 3-4 minutes until it becomes translucent. Stir in the minced garlic and cook for an additional minute, being careful not to let it burn.

Next, add the chopped zucchini and yellow squash to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften. Pour in the vegetable broth, bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes until the vegetables are tender.

Once the vegetables are cooked, use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, you can blend only half of the soup and mix it back with the rest. Stir in the heavy cream (or coconut milk) and season with salt and pepper to taste.

Allow the soup to heat through for a few more minutes, then serve hot, garnished with fresh herbs if desired. When making this creamy soup, feel free to customize it by adding other vegetables, such as carrots or potatoes, for added flavor and nutrition.

Adjust the thickness of the soup by varying the amount of broth or cream you add. For a touch of spice, consider incorporating a pinch of red pepper flakes or a dash of hot sauce. This soup can be stored in the refrigerator for up to a week and freezes well, making it a convenient meal prep option.

Baked Parmesan Zucchini Fries

Baked Parmesan Zucchini Fries are a delightful and healthier alternative to traditional fries. These crispy treats aren't only easy to make, but they also pack a punch of flavor thanks to the savory combination of Parmesan cheese and seasonings. Perfect as a snack, side dish, or appetizer, these zucchini fries are sure to please everyone at the table.

This recipe showcases the versatility of zucchini, transforming it from a simple vegetable into a crispy, golden snack that's both satisfying and nutritious. The baking process guarantees that the fries are tender on the inside while achieving a delightful crunch on the outside. Serve them with your favorite dipping sauce for an irresistible treat!

Ingredients:

• 2 medium zucchini
• 1 cup breadcrumbs (panko or regular)
• ½ cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon paprika
• Salt and pepper to taste
• 2 large eggs
• Cooking spray or olive oil

Instructions:

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Begin by cutting the zucchini into fry-shaped pieces, about 1/4 inch thick. In a shallow bowl, mix together the breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper until well combined.

In another bowl, whisk the eggs until they're frothy.

Dip each zucchini fry first into the egg mixture, allowing any excess to drip off, then coat it with the breadcrumb mixture, pressing gently to adhere.

Arrange the coated fries in a single layer on the prepared baking sheet. Lightly spray them with cooking spray or drizzle with olive oil to help them crisp up in the oven.

Bake for 20-25 minutes, flipping halfway through, until they're golden brown and crispy.

For best results, verify your zucchini fries are cut evenly to guarantee uniform cooking. You can experiment with different spices or herbs to customize the flavor to your liking.

If you want extra crunch, consider adding more breadcrumbs or using a combination of regular and panko breadcrumbs. Enjoy your Baked Parmesan Zucchini Fries fresh from the oven for the best texture!

Zucchini and Squash Stir-Fry With Tofu

Zucchini and Squash Stir-Fry with Tofu is a vibrant and nutritious dish that combines the fresh flavors of summer vegetables with the protein-packed goodness of tofu. This recipe is perfect for meal prep, as it can be made in advance and stored for a quick lunch or dinner throughout the week. The combination of zucchini and squash provides a delightful texture, while the tofu adds a heartiness that makes this stir-fry satisfying and filling.

This dish isn't only delicious but also customizable. You can add your favorite vegetables or adjust the seasoning to suit your taste. Whether you're a seasoned cook or a beginner in the kitchen, this stir-fry is simple to prepare and can be ready in about 30 minutes. With minimal ingredients and a straightforward cooking method, you'll have a healthy meal on the table in no time.

Ingredients:

• 1 block of firm tofu, drained and pressed
• 2 medium zucchinis, sliced
• 2 medium yellow squashes, sliced
• 1 bell pepper, sliced (any color)
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon olive oil (or sesame oil)
• Salt and pepper to taste
• Optional: green onions and sesame seeds for garnish

To begin, cut the tofu into bite-sized cubes. In a large skillet or wok, heat the olive oil over medium-high heat. Add the tofu and cook until golden brown on all sides, about 5-7 minutes.

Once the tofu is browned, add the minced garlic and ginger, stirring frequently to avoid burning. After about 1 minute, add the sliced zucchini, yellow squash, and bell pepper to the pan. Stir-fry the vegetables for about 5-7 minutes, or until they're tender but still crisp.

Next, pour the soy sauce over the stir-fried mixture, and toss everything together to evenly coat. Cook for an additional 2-3 minutes, allowing the flavors to meld. Season with salt and pepper to taste.

Once everything is cooked through, remove from heat and let it cool slightly before serving. You can garnish with chopped green onions and sesame seeds if desired.

Extra Tips: For added flavor, consider marinating the tofu in soy sauce or your favorite marinade for 15-30 minutes before cooking. This will enhance the taste and make the tofu even more delicious.

Additionally, feel free to experiment with different vegetables such as broccoli, carrots, or snap peas to keep the dish fresh and exciting each time you make it.

Frequently Asked Questions

Can I Freeze Zucchini and Squash Meal Prep Dishes?

Yes, you can freeze zucchini and squash meal prep dishes! Just make sure to cool them completely before transferring to airtight containers. When ready to eat, thaw in the fridge and reheat for a delicious meal.

What Are the Health Benefits of Zucchini and Squash?

Zucchini and squash are nutritional powerhouses! They're low in calories, high in fiber, packed with vitamins A and C, and loaded with antioxidants. You'll feel energized and satisfied while enjoying their delicious versatility in meals.

How Should I Store Leftover Zucchini and Squash Recipes?

To store leftover zucchini and squash, place them in airtight containers and refrigerate. They'll stay fresh for about three to five days. You can also freeze them for longer storage, just make certain they're well-sealed.

Are Zucchini and Squash Suitable for Low-Carb Diets?

If you're looking for low-carb options, zucchini and squash are great choices. They're low in calories, high in nutrients, and versatile. You can enjoy them roasted, sautéed, or spiralized into noodles.

How Can I Choose the Best Zucchini and Squash at the Store?

When you're at the store, look for firm, glossy zucchini and squash without blemishes. Choose ones that feel heavy for their size; this indicates freshness. Avoid those with soft spots or wrinkled skin.