FREE 5-Ingredient Recipe EBook

• Why You Need My Roasted Zucchini Recipe
• Ingredients & Substitutions
• How To Roast Zucchini
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• More Easy Zucchini Recipes
• Roasted Zucchini (Easy Recipe) Recipe card
• Gratitude Moment
• Recipe Reviews

Of all the (many, many) ways I love to eat this veggie, roasted zucchini is my oldest of all, from long before I had a food blog. And even though I try to see how many new zucchini recipes I can squeeze in every summer, this healthy side dish still shows up at my table each year. It may be simple, but I love sharing how to make all kinds of roasted vegetables , so I’d be remiss if I didn’t show you my oven roasted zucchini recipe, too. Make it with me this zucchini season… or anytime you’ve got squash lying around!

Why You Need My Roasted Zucchini Recipe

• Perfect tender texture – My easy method gives you perfectly tender squash with lightly caramelized edges. Texture is everything!
• Easy way to prepare zucchini – While I love sneaking zucchini into unexpected comfort foods like zucchini pizza , zucchini chips , and even zucchini lasagna , sometimes you just need a simple side. And that’s what you get with my roasted zucchini recipe. You need just 4 ingredients (plus salt and pepper) and less than 30 minutes.
• Versatile, healthy side dish – Oven roasted zucchini pairs well with almost any main course (I’ve got lots of ideas for you below), and it’s naturally low carb and gluten-free. You need this one in your rotation!

Ingredients & Substitutions

Here I explain the best ingredients for my roasted zucchini recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Zucchini – You’ll need 2 pounds. You can also make the same dish using yellow squash or patty pan squash , or even a combination of these different types of summer squash.
• Oil – It helps the seasonings stick and promotes browning. I like the flavor of olive oil for roasting zucchini, but avocado oil works, too.
• Italian Seasoning – I make my own Italian seasoning mix , but store bought works, too. You could also chop up some fresh herbs instead — use 1/2 to 1 tablespoon.
• Garlic Powder – I recommend garlic powder over fresh garlic, which would burn in the high heat of the oven and doesn’t stick to the spears very well.
• Salt & Pepper – I use sea salt for all my healthy recipes , but kosher salt is fine, too.

VARIATION: Add parmesan cheese or lemon juice!

• Lemon juice – Just add 1 tablespoon of lemon juice along with the olive oil.
• Parmesan – Toss the zucchini with 1/4 to 1/3 cup grated parmesan before roasting, or sprinkle it on top afterward. If you’re into a thicker parmesan crust, make my parmesan zucchini fries or air fryer zucchini instead.

How To Roast Zucchini

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Cut the zucchini into spears. Cut off the ends of the zucchini, then cut each in half to make two shorter pieces. Slice each piece in half, then cut those lengthwise into 8 sticks (like thin wedges). See my picture below for a visual, or my tips below if you prefer zucchini slices instead.
2. Toss with seasoning. In a large bowl, toss the zucchini sticks with the olive oil and season with the Italian seasoning, garlic powder, salt and pepper.

1. Roast zucchini in the oven . Arrange the pieces in a single layer on a baking sheet ( this one is my fave ), with spaces between them. (See my tips below if you want to line the pan.) Bake until tender, flipping halfway through. I like to serve roasted zucchini with a sprinkle of fresh parsley.

My Recipe Tips

• You’ll get more browning with a bare pan or foil than parchment paper. Any of these options work, but make sure to spray with cooking spray if you use aluminum foil or a bare pan. Parchment paper doesn’t stick as easily, but the roasted zucchini browns less.
• Why such thin spears? I make them skinny so that they roast faster and caramelize more. You can cut yours larger, but they’ll take a bit longer and have less surface area for browning.
• You can roast zucchini rounds, too! In fact, this is what I do for my zucchini and squash recipe . Cut them about 1/2 inch thick and they’ll roast faster than zucchini spears, only 10-12 minutes.
• Adjust the roasting time for your ideal texture. You might need to add or subtract a few minutes depending on if you prefer your zucchini crisp-tender or more soft. The thickness of the spears also affects the baking time, so just keep an eye on them after flipping.
• Broil at the end for extra browning. This is optional, but I like to broil the roasted zucchini squash for a couple of minutes at the end to darken.

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the refrigerator for up to 3 days. They do get more mushy, but I love them anyway. If you made zucchini slices instead of spears, you can also top them to make zucchini pizza bites .
• Meal prep: I recommend baking it fresh, but you can cut the squash ahead of time if you want to meal prep.
• Reheat: I usually pop the roasted zucchini in the oven again, this time at 350 degrees F for about 10 minutes. You can microwave it, but it turns out more mushy.
• Freeze: Freeze the pieces in a single layer on a parchment lined sheet pan, then once solid, transfer to a zip lock bag. If you have extra squash that’s raw, I’ve got a few methods to freeze zucchini to use in other recipes, too!

Serving Ideas

One of the reasons I roast zucchini so often is that it goes with everything ! Here are some of my favorite easy, flavorful proteins to serve with it:

• Chicken – I love pairing this side with air fryer chicken thighs or pan seared chicken breast because I can make them at the same time. If you want everything done in the oven, make my baked chicken leg quarters . Or check out my dozens of other chicken recipes here .
• Fish – My pan seared salmon or pan fried tilapia go great with roasted zucchini. And for a special occasion, you can’t beat my sea bass recipe !
• Beef – Make my tender sirloin steak recipe , or keep it simple with some juicy hamburgers .
• Pork – My favorites are stuffed pork chops or a pork tenderloin , but air fryer pork chops are much quicker.

More Easy Zucchini Recipes

Too hot to turn on your oven? Try one of my other simple zucchini recipes that don’t need it:

Sauteed Zucchini

Zucchini Noodles

Grilled Zucchini

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 lb Zucchini ▢
• 3 tbsp Olive oil ▢
• 1/2 tsp Italian seasoning ▢
• 1/2 tsp Garlic powder ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

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

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper, if desired.
2. Cut off the ends of the zucchini and then cut each one across in half, making 2 shorter cylinder-shaped pieces. Cut each piece lengthwise 4 times, making 8 spears out of each larger piece.
3. Toss zucchini sticks with olive oil. Season with Italian seasoning, garlic powder, sea salt and black pepper, and toss again to coat.
4. Arrange zucchini sticks in a single layer on the baking sheet without touching. Roast in the preheated oven for 7 minutes . Flip the pieces over and continue roasting for about 8-13 more minutes , until tender and golden brown.
5. Optional step: Place roasted zucchini under the broiler for 1-2 minutes to brown more, if desired.

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: 1/6 entire recipe (about 8 pieces)

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.

Roasted Zucchini

Gratitude Moment

My youngest daughter (pictured here with me on one of our hikes this month) just recently decided that she loves zucchini, and I’m over the moon. Cue all the roasted zucchini recipes!

Sometimes kids don’t always like foods right away, and I never force it. But my motto is we keep trying a bite, and after that it’s up to them to decide if they want to continue. This method has even worked for me personally as an adult — I’m coming around to enjoying olives, lol.

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!)

Roasted Zucchini (Easy Recipe)

My oven roasted zucchini recipe makes a quick, easy, and healthy side dish! You need just 4 simple ingredients for perfectly tender squash.

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/roasted-zucchini-recipe/

Ingredients

• 2 lb Zucchini
• 3 tbsp Olive oil
• 1/2 tsp Italian seasoning
• 1/2 tsp Garlic powder
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper, if desired.
2. Cut off the ends of the zucchini and then cut each one across in half, making 2 shorter cylinder-shaped pieces. Cut each piece lengthwise 4 times, making 8 spears out of each larger piece.
3. Toss zucchini sticks with olive oil. Season with Italian seasoning, garlic powder, sea salt and black pepper, and toss again to coat.
4. Arrange zucchini sticks in a single layer on the baking sheet without touching. Roast in the preheated oven for 7 minutes . Flip the pieces over and continue roasting for about 8-13 more minutes , until tender and golden brown.
5. Optional step: Place roasted zucchini under the broiler for 1-2 minutes to brown more, if desired.

Maya’s Recipe Notes

Serving size: 1/6 entire recipe (about 8 pieces)

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. :)