FREE 5-Ingredient Recipe EBook

• Can You Freeze Zucchini?
• 3 Ways To Freeze Zucchini
• How To Freeze Zucchini Slices
• How To Freeze Shredded Zucchini
• How To Freeze Zucchini Noodles
• Tips For Freezing Zucchini
• Storage Methods
• Ways To Use Frozen Zucchini
• Recommended Tools
• How To Freeze Zucchini (3 Ways) Recipe card
• Recipe Reviews

Ever have too much zucchini during the summer months? Learning how to freeze zucchini is a simple and effective way to keep it fresh, so you can enjoy it — and keep cooking zucchini recipes — long after the growing season ends. While frozen zucchini is not exactly the same as fresh summer squash after thawing, it’s still delicious and can be used in many ways!

Can You Freeze Zucchini?

Yes, you can freeze zucchini. For best texture, though, you’ll need to take extra steps to prepare it before freezing.

3 Ways To Freeze Zucchini

You can freeze zucchini in 3 different shapes, depending on how you’ll want to use it:

• Sliced – This method is the least effort to cut. Freezing sliced zucchini is ideal for stir fry , soups , or casseroles . It tends to be too mushy as a side dish on its own, though.
• Shredded – Unlike other methods, this one doesn’t require blanching and can be frozen raw. However, the texture will change more than other methods, so it works best for baking.
• Noodles – Frozen zucchini noodles or “zoodles” are spiralized zucchini, and yes, you can freeze them! You can serve them with a sauce as a side dish , or toss them in casseroles, soups, or stir fry, much like sliced zucchini.

With any of these methods, avoid using frozen zucchini for salads or other raw dishes, because the texture will change. Freezing whole zucchini is also not recommended, because it’s difficult to blanch and is more prone to getting mushy.

How To Freeze Zucchini Slices

1. Slice. Using a sharp knife, cut zucchini into slices.
2. Blanch. Bring a pot of water to a boil over medium-high heat. Prepare an ice bath (just water and ice cubes in a large bowl). Once the water boils, add the zucchini slices and cook briefly.
3. Shock. Using a slotted spoon, immediately transfer zucchini to the ice bath. (This “shocks” it and prevents further cooking.)

1. Dry. Pat the zucchini dry with a paper towel.
2. Flash freeze. Spread the zucchini on a baking sheet in a single layer. Freeze zucchini slices until solid.
3. Store long-term. Transfer to a freezer bag and return to the freezer.

How To Freeze Shredded Zucchini

1. Grate. Shred zucchini using a food processor or a box grater .
2. Squeeze. Transfer the shredded zucchini to a cheese cloth and squeeze out any excess moisture.

1. Dry. Pat the zucchini dry with paper towels.
2. Flash freeze. Transfer to freezer bags, remove any extra air, and freeze shredded zucchini.

How To Freeze Zucchini Noodles

1. Spiralize. Make the zoodles using a spiralizer . (For more tips on spiralizing zucchini and ways to make them using other tools, check my guide on zucchini noodles here .)
2. Blanch. Bring large pot of water to a boil over medium-high heat. Prepare an ice bath. Blanch zucchini noodles in the pot briefly.

1. Shock. Using a slotted spoon, immediately transfer zucchini to the ice bath. (Same as above, this prevents overcooking.)
2. Dry. Pat zucchini dry with a paper towel.

1. Flash freeze. Spread on a baking sheet in a single layer. Freeze zucchini noodles until solid.
2. Store long-term. Transfer the frozen zoodles to a zip lock bag and return to the freezer.

Tips For Freezing Zucchini

Freezing zucchini is quote easy, but here are a few key tips to ensure that it maintains its taste and texture:

• Smaller zucchini freezes better. This is because they have less water content. You can still freeze any size, though.
• Wash first. Since frozen zucchini is already cut and typically used immediately in recipes, wash before cutting it.
• Blanching is crucial. This deactivates the enzymes that cause the zucchini to break down, preserving its texture, color, and flavor. However, if you plan to use the zucchini in a baked recipe where the veggie’s texture is not important, blanching may not be necessary — this is why we don’t need to blanch shredded zucchini.
• Dry well. To prevent freezer burn, drain and dry zucchini well before freezing.
• Flash freeze first. Freezing zucchini in a single layer first prevents it from sticking together. Once it’s solid, you can transfer to containers or freezer bags.
• Remove extra air, but don’t pack together. Once you transfer to freezer bags, remove as much air as possible to prevent freezer burn. However, don’t jam the zucchini into the bags, as some air circulation helps preserve the quality.
• Use portion size containers. To make thawing and reheating a snap, freeze zucchini in portion-sized containers for easy use in recipes. (See ideas below!)

Storage Methods

There are a few different ways to store your frozen veggies, each with their pros and cons:

• Freezer Bags: The most popular choice for freezing zucchini, since they are easy to use, inexpensive, and don’t take up much freezer space. However, they don’t provide the sturdiest protection against freezer burn.
• Vacuum Sealed Bags: The best way to remove as much air as possible and minimize freezer burn. I’m obsessed with this one and use it literally every day (not only for the freezer but also using their included glass containers for making fridge leftovers last longer!). The downside of freezing zucchini in vacuum sealed bags is it gets packed more tightly, which can affect the texture a bit.
• Glass Containers: I like these and also use them for meal prep. They are sturdy and protect against freezer burn, but they can take up a lot of freezer space and may be harder to stack and organize.
• Portioned Silicone Trays: This is actually my favorite method, because I can store just the right portions for different recipes. Here is my favorite set , which comes with different sizes.

There are a few ways to thaw frozen zucchini, but the easiest method is to place it in the fridge overnight. Alternatively, you can also thaw it by placing it in a bowl of cold water for a few hours or using the defrost setting on your microwave. The squash will typically release extra water when thawing, so you’ll usually need to drain it.

Ways To Use Frozen Zucchini

You can use frozen zucchini in many kinds of recipes! Whether you freeze zucchini in slices, shreds, or noodles, there are lots of options to use it:

• Baked Goods – Use shredded zucchini to make chocolate chip zucchini muffins , healthy almond flour zucchini bread (or even keto zucchini bread ), or zucchini brownies .
• Casseroles – Add it to ratatouille , a cheesy zucchini casserole , or my favorite everything-but-the-kitchen-sink recipe, chicken bacon ranch casserole .
• Eggs – Fold sliced or shredded zucchini into an omelette or your favorite breakfast casserole. If you have a lot of it, make a zucchini quiche !
• Soups & Stews – Of course, you can make zucchini soup with it! This is perfect for zucchini cut in any way, since it will be blended. Frozen shredded zucchini also adds flavor and texture to other pureed soups, like butternut squash soup or pea soup . Or, add frozen zucchini noodles to a hearty vegetable soup , leftover healthy turkey soup , or in place of pasta in any noodle soup.
• Noodles – Freeze zoodles, thaw them, and serve with your favorite sauce, like marinara , pesto , or alfredo .
• Fritters – Cheesy zucchini fritters are one of my favorite ways to use shredded zucchini from the freezer.
• Stir Fry – Throw some sliced frozen zucchini right into a chicken stir fry or vegetable stir fry . You don’t even have to thaw it first!
• Smoothies – Add it to a green detox smoothie or strawberry avocado smoothie for a delicious and nutritious way to start your day.
• Dessert – Use frozen zucchini when you make healthy zucchini brownies for a quick and easy dessert.

Recommended Tools

• Food Processor – This food processor makes shredding zucchini easy, but you could also use a box grater .
• Cheesecloth – The fastest way to squeeze out moisture.
• Spiralizer – My favorite for making zoodles. I love the big suction cup, so it doesn’t slide around the counter.

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 medium Zucchini (or any amount you want) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

How To Freeze Shredded Zucchini:

1. Shred the zucchini using a food processor or a box grater .
2. Transfer the zucchini to a cheesecloth and squeeze out any excess moisture.
3. Pat the zucchini dry with paper towels.
4. Transfer the shredded zucchini to freezer bags and freeze.

How To Freeze Sliced Or Cubed Zucchini:

1. Using a sharp knife , slice the zucchini into 1/4-inch (or 1/2-inch) slices.
2. Bring a pot of water to a boil over medium-high heat. Meanwhile, prepare a bowl of water with ice.
3. Add the zucchini slices to the pot and boil for 1 minute . (Don’t add salt.)
4. Use a slotted spoon to transfer the zucchini to the ice water bath immediately. Let it sit for 3 minutes .
5. Drain the zucchini and pat dry with paper towels.
6. Spread the sliced zucchini onto a baking sheet in a single layer. Freeze until solid, about 1-3 hours .
7. Once the zucchini is solid, transfer to a freezer bag and return to the freezer.

How To Freeze Zucchini Noodles:

1. Using a spiralizer , spiralize the zucchini to make zoodles.
2. Bring a pot of water to a bowl over medium-high heat. Meanwhile, prepare a bowl of water with ice.
3. Add zucchini noodles to the pot and boil for 1 minute . (Don’t add salt.)
4. Use a slotted spoon to transfer the zucchini to the ice water bath immediately. Let it sit for 3 minutes .
5. Drain the zucchini and pat dry with paper towels.
6. Spread the zoodles onto a baking sheet in a single layer. Freeze until solid, about 1-3 hours .
7. Once the zoodles are solid, transfer to a freezer bag and return to the freezer.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

How to Freeze Zucchini

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

How To Freeze Zucchini (3 Ways)

Learn how to freeze zucchini to enjoy all year round, in 3 different ways! With frozen zucchini, you’ll always have what you need.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/freeze-zucchini/

Ingredients

• 4 medium Zucchini (or any amount you want)

Instructions

How To Freeze Shredded Zucchini:

1. Shred the zucchini using a food processor or a box grater .
2. Transfer the zucchini to a cheesecloth and squeeze out any excess moisture.
3. Pat the zucchini dry with paper towels.
4. Transfer the shredded zucchini to freezer bags and freeze.

How To Freeze Sliced Or Cubed Zucchini:

1. Using a sharp knife , slice the zucchini into 1/4-inch (or 1/2-inch) slices.
2. Bring a pot of water to a boil over medium-high heat. Meanwhile, prepare a bowl of water with ice.
3. Add the zucchini slices to the pot and boil for 1 minute . (Don’t add salt.)
4. Use a slotted spoon to transfer the zucchini to the ice water bath immediately. Let it sit for 3 minutes .
5. Drain the zucchini and pat dry with paper towels.
6. Spread the sliced zucchini onto a baking sheet in a single layer. Freeze until solid, about 1-3 hours .
7. Once the zucchini is solid, transfer to a freezer bag and return to the freezer.

How To Freeze Zucchini Noodles:

1. Using a spiralizer , spiralize the zucchini to make zoodles.
2. Bring a pot of water to a bowl over medium-high heat. Meanwhile, prepare a bowl of water with ice.
3. Add zucchini noodles to the pot and boil for 1 minute . (Don’t add salt.)
4. Use a slotted spoon to transfer the zucchini to the ice water bath immediately. Let it sit for 3 minutes .
5. Drain the zucchini and pat dry with paper towels.
6. Spread the zoodles onto a baking sheet in a single layer. Freeze until solid, about 1-3 hours .
7. Once the zoodles are solid, transfer to a freezer bag and return to the freezer.

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)