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• Why You Need My Zucchini Parmesan Recipe
• Ingredients & Substitutions
• How To Make Zucchini Parmesan
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• My Tools For This Recipe
• Zucchini Parmesan Recipe card
• Recipe Reviews

The first time I made this zucchini parmesan , I planned to eat it alongside my pan seared steak . But it was so good, I ended up having it for dinner all on its own instead! The combo of roasted zucchini with a parmesan crust, saucy marinara , and melty mozzarella was so beautifully fresh and satisfying. Think eggplant parm, but with zucchini instead!

My zucchini parmesan recipe actually has enough protein to be a vegetarian main dish like I enjoyed that first time, but it can be an equally wonderful side. Make it with me if you’re looking for a new way to enjoy your summer produce haul — or just craving something extra cheesy!

Why You Need My Zucchini Parmesan Recipe

• Incredible Italian-inspired flavor – If you loved my zucchini lasagna or zucchini casserole , you’ll love this zucchini parmesan, too. The flavors (zucchini, marinara, and cheese) and layered structure are a lot like the lasagna, but the cheesy factor and vegetarian aspect are like the casserole.
• Majorly cheesy – This dish may be veggie-packed and gluten-free, but let’s be honest, it’s firmly comfort food . This thing has So. Much. Cheese. And I’m not one bit sorry about it.
• Easy to make – You don’t have to fuss with frying the zucchini, there’s no mixing bowl involved, and the ingredients are basic. Your oven does most of the work!
• Family friendly – Zucchini is one of my favorite vegetables, and it’s an easy one to introduce to picky eaters. If your family is skeptical of eggplant, then zucchini parm is an easy swap with a more familiar veggie.

Ingredients & Substitutions

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

The Parmesan Zucchini:

• Zucchini – Any size is fine. You can even use yellow squash .
• Grated Parmesan Cheese – I use this to coat the zucchini slices, instead of breadcrumbs. Of course you’re welcome to use breadcrumbs if you like, but I think the parmesan is delicious here — and better for you!
• Olive Oil – It helps the basil, seasonings, and parmesan cheese stick to the zucchini, plus adds flavor. Avocado oil also works well.
• Seasonings – Including dried basil , garlic powder , sea salt, and black pepper. Feel free to use other dried herbs, like oregano, thyme, or Italian seasoning .

The Layers:

• Fresh Mozzarella Cheese – Fresh mozzarella can make the casserole watery, so I press it with paper towels between large plates to reduce this effect. Shredded mozzarella works fine to avoid this step, but I love how melty the fresh kind gets.
• Marinara Sauce – I love this marinara sauce or the one from Costco when I need a shortcut (surprise, often!). You can also use my homemade marinara sauce , or simply a mixture of tomato sauce and Italian seasoning .
• Fresh Basil – My optional garnish for a pop of color and flavor! Fresh parsley is great, too.

How To Make Zucchini Parmesan

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. Dry the mozzarella. Pat the mozzarella slices dry with paper towels. Lay them in a single layer on plates lined with paper towels, top with more paper towels, and weigh down with something heavy like canned goods. This step is important to prevent it from watering down the dish!
2. Slice the zucchini. Use a mandoline to cut the zucchini lengthwise into thin sheets, about 1/4 inch thick. If they are wet inside, pat with paper towels to remove excess moisture.

1. Coat the zucchini with parmesan and seasonings. Arrange the zucchini in a single layer on a prepared baking sheet . Brush with the olive oil, then sprinkle with the sea salt, garlic powder, dried basil, and grated parmesan, in that order, on both sides. Pat the parmesan gently to help it stick.
2. Roast until golden brown. You want the baked zucchini to be tender, but not mushy.

1. Assemble the layers. Spread a thin layer of marinara in the bottom of a large casserole dish . Layer 1/3 of the zucchini slices, 3/4 cup marinara, and 1/3 of the mozzarella. Repeat twice more.

1. Bake the zucchini parmesan in the oven. If you want more browning on the cheese, broil for a couple of minutes at the end. I highly recommend that fresh basil garnish!

My Recipe Tips

• Make sure to roast the zucchini in a single layer. This is a must for that golden crust! I used this XL baking sheet , but you can use two smaller ones if that’s what you have. Just rotate the sheet pans in your oven halfway through if they don’t fit side by side.
• Use parchment paper for the best results. While I usually love bare pans for nice browning when roasting, for this zucchini parmesan I recommend a parchment lined pan. Otherwise, the parm coating sticks easily. With parchment paper, you can peel the zucchini off the pan gently without leaving the parmesan behind. I use tongs to transfer the roasted zucchini to the baking dish and that way I don’t have to wait for it to cool.
• You can use round zucchini slices if you prefer. I prefer long, thin sheets because they form distinct layers better and make the casserole faster to assemble, but it’s hard to do without a mandoline ( I use this one ). If you don’t have one, you can just cut the zucchini into slightly thicker rounds using a knife instead.
• The amount of parmesan cheese you need can vary depending on how large your zucchini is. Just make sure it coats the slices evenly — the amount should be similar to how much you’d want if using breadcrumbs. You can always add a few more tablespoons if it seems sparse.
• Get a thick marinara sauce. A runny one will make the dish watery. But, the first time I tested this, it was watery due to not drying the mozzarella and it was still amazing, so don’t worry too much!
• Want more zucchini in this dish? Use double layers of the roasted zucchini slices instead of singles. You’d need twice the amount of zucchini and coating ingredients, but the same amount of sauce and fresh mozzarella.

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days.
• Meal prep: You can meal prep zucchini parmesan by roasting the zucchini slices and patting the mozzarella dry ahead of time. Assemble the layers in a casserole dish, cover, and store in the fridge for up to 2 days. When ready to eat, bake until the cheese is melty and golden.
• Reheat: The oven for 15-20 minutes at 350 degrees F does the trick! Sometimes I microwave individual portions for lunch.
• Freeze: Yep, you can freeze this dish for up to 3 months. I’ve done this right in the casserole dish (covered tightly). You can also cut individual portions after refrigerating (when the casserole is more firm), then freeze those in zip lock bags.

Serving Ideas

Zucchini parmesan is usually served as a side dish, but as I mentioned earlier, for me it was a delicious main dish! Here are some serving ideas for both:

• Main dishes – Serving this on the side? While you’ve got the zucchini parmesan in the oven, whip up my garlic butter chicken , chicken marsala , or Tuscan salmon in a skillet, or juicy pork chops in the air fryer .
• Soups and salads – Making this as a main course? Add my simple Caprese salad or chicken Caesar salad on the side, or start your meal with my cucumber soup . If you’re going all-in on zucchini, try my zucchini soup .

My Tools For This Recipe

• Baking Sheet – I’ve had it for years, and still use it multiple times a week.
• Mandoline – This has quickly become my favorite for evenly slicing veggies (and I’ve tried quite a few slicers!). I love that it stands on its own.
• Casserole Dish – I’ve had this baking dish forever . It heats evenly, so everything cooks perfectly, and the best part is it’s pretty enough to go straight from the oven to the table.

Ingredients

Tap underlined ingredients to see the ones I use.

• 32 oz Fresh mozzarella cheese (sliced and patted dry with paper towels) ▢
• 2 lb Zucchini (5-6 medium, 5-6 oz each) ▢
• 3 tbsp Olive oil ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 2 tsp Dried basil ▢
• 1 tsp Garlic powder ▢
• 1 cup Grated parmesan cheese ▢
• 2 3/4 cups Marinara sauce ▢
• Fresh basil (optional, for garnish) ▢

Instructions

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

1. Pat the mozzarella slices dry with paper towels.
2. Line a few large plates with a few layers of paper towels. Arrange the mozzarella on the paper towels in a single layer and top with more paper towels. Place another plate on top of each and weigh down with something heavy, such as canned goods. This will help absorb extra moisture. Let them sit like this until you need them.
3. Preheat the oven to 400 degrees F (204 degrees C). Line an extra-large baking sheet (or 2 medium ones) with parchment paper.
4. Use a mandoline to slice zucchini lengthwise into thin sheets, about 1/4 inch thick. If they are wet inside, pat dry with paper towels.
5. Arrange the zucchini on the lined baking sheet, in a single layer. Brush both sides with olive oil. Sprinkle both sides with sea salt, garlic powder, dried basil, and grated parmesan cheese, in that order. Pat the parmesan cheese gently on the zucchini to help it stick.
6. Roast the zucchini slices in the oven for 20-25 minutes , until they are tender and cheese on top is a little golden.
7. Spread 1/2 cup marinara sauce over the bottom of a 9×13 inch stoneware casserole dish . Arrange a single layer of zucchini slices at the bottom of the dish, using about 1/3 of them. Top with 3/4 cup marinara and 1/3 of the mozzarella slices. Repeat the layers of zucchini, marinara, and mozzarella slices 2 more times.
8. Bake the zucchini parmesan for about 15 minutes , until the casserole is hot. (The cheese will melt before it’s heated through.) If you want to brown the cheese, place the pan under the broiler for 2-3 minutes . Garnish with fresh basil if you like.

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: 1/8 of the entire casserole

• This is a good serving size as a main dish. If you’re serving this as a side dish, I recommend cutting it into 12 portions instead, as it’s quite filling.
• Nutrition info does not include the optional basil, and uses my homemade marinara sauce .

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.

Zucchini Parmesan

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.

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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:

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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!)

Zucchini Parmesan

My zucchini parmesan recipe layers tender parmesan coated zucchini with sweet marinara and melty fresh mozzarella. Super easy and no frying!

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/zucchini-parmesan/

Ingredients

• 32 oz Fresh mozzarella cheese (sliced and patted dry with paper towels)
• 2 lb Zucchini (5-6 medium, 5-6 oz each)
• 3 tbsp Olive oil
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 2 tsp Dried basil
• 1 tsp Garlic powder
• 1 cup Grated parmesan cheese
• 2 3/4 cups Marinara sauce
• Fresh basil (optional, for garnish)

Instructions

1. Pat the mozzarella slices dry with paper towels.
2. Line a few large plates with a few layers of paper towels. Arrange the mozzarella on the paper towels in a single layer and top with more paper towels. Place another plate on top of each and weigh down with something heavy, such as canned goods. This will help absorb extra moisture. Let them sit like this until you need them.
3. Preheat the oven to 400 degrees F (204 degrees C). Line an extra-large baking sheet (or 2 medium ones) with parchment paper.
4. Use a mandoline to slice zucchini lengthwise into thin sheets, about 1/4 inch thick. If they are wet inside, pat dry with paper towels.
5. Arrange the zucchini on the lined baking sheet, in a single layer. Brush both sides with olive oil. Sprinkle both sides with sea salt, garlic powder, dried basil, and grated parmesan cheese, in that order. Pat the parmesan cheese gently on the zucchini to help it stick.
6. Roast the zucchini slices in the oven for 20-25 minutes , until they are tender and cheese on top is a little golden.
7. Spread 1/2 cup marinara sauce over the bottom of a 9x13 inch stoneware casserole dish . Arrange a single layer of zucchini slices at the bottom of the dish, using about 1/3 of them. Top with 3/4 cup marinara and 1/3 of the mozzarella slices. Repeat the layers of zucchini, marinara, and mozzarella slices 2 more times.
8. Bake the zucchini parmesan for about 15 minutes , until the casserole is hot. (The cheese will melt before it’s heated through.) If you want to brown the cheese, place the pan under the broiler for 2-3 minutes . Garnish with fresh basil if you like.

Maya’s Recipe Notes

Serving size: 1/8 of the entire casserole

• This is a good serving size as a main dish. If you’re serving this as a side dish, I recommend cutting it into 12 portions instead, as it’s quite filling.
• Nutrition info does not include the optional basil, and uses my homemade marinara sauce .

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. :)