35+ Delicious Saturday Low-Sodium Zucchini Dishes for Your Weekend

Zucchini is one of those incredibly versatile vegetables that can be used in a variety of dishes, from savory sides to fresh salads and even hearty main courses.

If you’re looking to create meals that are both flavorful and low in sodium, zucchini is your perfect companion.

It’s naturally mild in taste and pairs beautifully with a wide range of ingredients, making it a star ingredient in many dishes.

For those who want to maintain a heart-healthy diet or simply reduce their sodium intake, cooking with zucchini offers endless possibilities.

Whether you’re in the mood for a light lunch, a vibrant salad, or a comforting dinner, these 35+ low-sodium zucchini recipes will help you create healthy, flavorful meals every Saturday.

So, grab your zucchinis and let’s explore some deliciously healthy options!

35+ Delicious Saturday Low-Sodium Zucchini Dishes for Your Weekend

These 35+ Saturday low-sodium zucchini recipes are just the beginning of a world of nutritious, flavorful meals that won’t compromise on taste.

With zucchini as your base, you can easily create a variety of dishes for every meal of the day.

Whether you’re craving something light and fresh or hearty and comforting, zucchini offers endless potential.

Experiment with different spices, herbs, and other low-sodium ingredients to create your perfect dish.

Enjoy the variety and freshness zucchini brings, and keep your sodium intake in check while indulging in satisfying meals all weekend long!

Herb-Roasted Zucchini Medallions

These tender and fragrant zucchini medallions are infused with fresh herbs and a touch of olive oil, making them the perfect low-sodium side dish. Perfectly roasted to enhance their natural sweetness, this recipe is a healthy, satisfying addition to any weekend meal.

Ingredients:

• 3 medium zucchinis, sliced into ½-inch rounds
• 1 tbsp olive oil
• 2 tsp minced garlic
• 1 tsp fresh thyme leaves
• 1 tsp fresh rosemary, finely chopped
• 1 tsp fresh parsley, chopped (optional, for garnish)
• Black pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a mixing bowl, toss the zucchini slices with olive oil, garlic, thyme, and rosemary until evenly coated.
3. Spread the zucchini medallions in a single layer on a baking sheet lined with parchment paper.
4. Roast for 15-20 minutes, flipping halfway through, until golden and tender.
5. Garnish with fresh parsley before serving.

These herb-roasted zucchini medallions offer a burst of flavor without adding extra sodium, making them a guilt-free indulgence. Pair them with grilled chicken or fish for a balanced and heart-healthy meal.

Zucchini Noodle Stir-Fry with Sesame and Ginger

Light, crunchy, and brimming with Asian-inspired flavors, this zucchini noodle stir-fry is a delightful low-sodium alternative to traditional takeout. It’s quick, easy, and ideal for a lazy Saturday lunch or dinner.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 tbsp sesame oil
• 1 cup mixed bell peppers, sliced
• 1 cup snap peas
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 2 tsp low-sodium soy sauce substitute (or coconut aminos)
• Sesame seeds for garnish

Instructions:

1. Heat sesame oil in a large skillet over medium heat.
2. Add the ginger and garlic, sautéing until fragrant (about 1 minute).
3. Toss in the bell peppers and snap peas, stirring for 3-4 minutes until slightly tender.
4. Add the zucchini noodles and stir-fry for another 2-3 minutes.
5. Drizzle with the soy sauce substitute, mix well, and garnish with sesame seeds before serving.

This zucchini noodle stir-fry combines vibrant vegetables and aromatic seasonings for a nourishing, low-sodium meal. Serve it as a standalone dish or alongside grilled tofu for an extra protein boost.

Lemon-Parmesan Zucchini Boats

Loaded with a light, tangy filling, these zucchini boats are a fun and creative way to enjoy fresh zucchini. The lemon-parmesan topping adds a delightful zing without overpowering your taste buds or sodium levels.

Ingredients:

• 2 medium zucchinis, halved lengthwise
• 1 tbsp olive oil
• 1 tsp lemon zest
• 2 tbsp grated Parmesan cheese (low-sodium if available)
• ½ cup diced cherry tomatoes
• 1 clove garlic, minced
• Black pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Scoop out the center of each zucchini half to create a “boat.”
3. In a small bowl, mix olive oil, lemon zest, Parmesan cheese, cherry tomatoes, and garlic.
4. Spoon the mixture evenly into the zucchini halves.
5. Bake for 20-25 minutes until the zucchini is tender and the filling is golden.

These lemon-parmesan zucchini boats are as delightful to make as they are to eat. Their refreshing flavors and creative presentation will make them a family favorite, even for those who typically avoid vegetables.

Zucchini and Quinoa Salad with Mint Dressing

This refreshing salad combines the nutty taste of quinoa with crisp zucchini ribbons, all tossed in a vibrant mint dressing. It’s a great way to incorporate fresh, seasonal ingredients into your weekend.

Ingredients:

• 2 medium zucchinis, shaved into thin ribbons
• 1 cup cooked quinoa
• 2 tbsp fresh mint leaves, finely chopped
• 2 tbsp olive oil
• 1 tbsp fresh lemon juice
• 1 tsp honey
• Black pepper to taste

Instructions:

1. In a large bowl, combine zucchini ribbons and cooked quinoa.
2. In a small bowl, whisk together olive oil, lemon juice, honey, mint, and black pepper to create the dressing.
3. Pour the dressing over the zucchini and quinoa, tossing gently to combine.
4. Chill for 15 minutes before serving.

This zucchini and quinoa salad with mint dressing is a refreshing, low-sodium dish that’s perfect for warm Saturdays. Serve it as a light lunch or a side dish for a backyard barbecue.

Spiced Zucchini Fritters with Yogurt Dip

Crispy on the outside and tender on the inside, these spiced zucchini fritters are a savory delight. Paired with a creamy yogurt dip, they make a versatile snack or side dish for your weekend menu.

Ingredients:

• 2 medium zucchinis, grated and drained
• 1 egg, lightly beaten
• ¼ cup whole wheat flour
• 1 tsp cumin powder
• ½ tsp smoked paprika
• Black pepper to taste
• 1 tbsp olive oil (for frying)
• ½ cup plain Greek yogurt (unsweetened)
• 1 tbsp fresh dill, chopped (for the dip)

Instructions:

1. In a bowl, combine grated zucchini, egg, flour, cumin, paprika, and black pepper. Mix well to form a batter.
2. Heat olive oil in a skillet over medium heat.
3. Spoon small amounts of the batter into the skillet, flattening them into fritter shapes. Cook for 2-3 minutes on each side until golden brown.
4. In a small bowl, mix Greek yogurt with fresh dill to create the dip.
5. Serve the fritters warm with the yogurt dip on the side.

These spiced zucchini fritters are a flavorful, low-sodium treat that’s perfect for sharing. Their crispy texture and complementary yogurt dip make them a crowd-pleaser at any gathering.

Zucchini and Sweet Potato Hash

This hearty, low-sodium hash combines zucchini and sweet potatoes for a satisfying, nutrient-packed breakfast or brunch dish. The slight sweetness of the potatoes pairs perfectly with the fresh zucchini, making it a perfect addition to your weekend mornings.

Ingredients:

• 2 medium zucchinis, diced
• 1 large sweet potato, peeled and diced
• 1 small onion, diced
• 1 tbsp olive oil
• 1 tsp ground paprika
• ½ tsp garlic powder
• Black pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add the diced sweet potatoes and cook for 5-7 minutes until they begin to soften.
3. Stir in the onions and cook for an additional 2-3 minutes.
4. Add the zucchini, paprika, garlic powder, and black pepper. Cook for another 5-7 minutes, stirring occasionally, until all vegetables are tender and slightly crispy.
5. Garnish with fresh parsley and serve warm.

This zucchini and sweet potato hash is a warm, comforting dish that’s low in sodium but high in flavor. Perfect as a filling breakfast or as a side dish with a protein of your choice, it’s a great way to start your weekend with a nutritious meal.

Grilled Zucchini and Bell Pepper Skewers

These colorful grilled zucchini and bell pepper skewers are perfect for your weekend barbecue or a healthy dinner. The smoky flavor from the grill enhances the sweetness of the veggies, creating a delightful low-sodium side dish.

Ingredients:

• 2 medium zucchinis, sliced into thick rounds
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp lemon juice
• Black pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium heat.
2. In a bowl, toss the zucchini and bell pepper chunks with olive oil, oregano, lemon juice, and black pepper.
3. Thread the vegetables onto skewers, alternating between zucchini and bell peppers.
4. Grill the skewers for 8-10 minutes, turning occasionally, until the vegetables are tender and lightly charred.
5. Serve hot as a side dish or part of a larger meal.

These grilled zucchini and bell pepper skewers are an easy and flavorful way to enjoy fresh vegetables. The low-sodium seasoning lets the natural flavors shine, making them a perfect addition to any weekend barbecue or a simple weeknight dinner.

Zucchini, Tomato, and Feta Salad

This fresh, tangy salad combines zucchini, ripe tomatoes, and creamy feta for a light yet satisfying dish. The bright flavors of the vegetables and the feta cheese make it a delicious, low-sodium choice for a weekend lunch or side dish.

Ingredients:

• 2 medium zucchinis, sliced into half-moons
• 2 medium tomatoes, chopped
• ½ cup low-sodium feta cheese, crumbled
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp fresh basil, chopped
• Black pepper to taste

Instructions:

1. In a large bowl, combine the sliced zucchini and chopped tomatoes.
2. Add the crumbled feta cheese and toss gently.
3. Drizzle with olive oil and balsamic vinegar, and sprinkle with chopped basil.
4. Toss the salad again and season with black pepper.
5. Serve immediately or chill for 15-20 minutes before serving.

This zucchini, tomato, and feta salad is the perfect light, low-sodium dish for a warm Saturday. It’s refreshing, packed with flavor, and makes a great accompaniment to grilled meats or as a standalone meal for a healthy lunch.

Zucchini and Chickpea Stew

This hearty vegetable stew is full of nourishing ingredients like zucchini, chickpeas, and tomatoes, making it both filling and low in sodium. It’s perfect for a cozy, satisfying weekend dinner that can be made in one pot for easy cleanup.

Ingredients:

• 2 medium zucchinis, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes (no salt added)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• ½ tsp ground turmeric
• 2 cups vegetable broth (low-sodium)
• Black pepper to taste
• Fresh cilantro, chopped for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add the onions and garlic and sauté until softened, about 3-4 minutes.
3. Stir in the cumin and turmeric, cooking for 1 minute to release the flavors.
4. Add the diced zucchini, chickpeas, diced tomatoes, and vegetable broth. Bring to a simmer and cook for 20 minutes, until the zucchini is tender.
5. Season with black pepper and garnish with fresh cilantro before serving.

This zucchini and chickpea stew is a comforting, nutrient-packed meal that’s both heartwarming and low in sodium. The rich flavors and hearty texture make it a filling dish that’s perfect for cozy Saturday nights.

Zucchini and Cauliflower Rice Casserole

This zucchini and cauliflower rice casserole is a low-sodium, low-carb comfort food that’s both satisfying and nutritious. Baked until golden, it makes for a perfect dinner or a healthy side dish to enjoy during the weekend.

Ingredients:

• 2 medium zucchinis, grated
• 1 cup cauliflower rice (fresh or frozen)
• 1 egg, lightly beaten
• ½ cup low-sodium cheddar cheese, shredded
• 1 tbsp olive oil
• ½ tsp garlic powder
• Black pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, combine the grated zucchini, cauliflower rice, egg, and garlic powder. Mix well.
3. Stir in the shredded cheese and season with black pepper.
4. Transfer the mixture to a greased baking dish and spread it out evenly.
5. Bake for 25-30 minutes until the top is golden and the casserole is set.
6. Garnish with fresh parsley before serving.

This zucchini and cauliflower rice casserole is a versatile, low-sodium dish that works as a filling main course or a side. It’s a great way to use up zucchini while enjoying a satisfying, guilt-free meal.

Zucchini and Avocado Salad with Lime Vinaigrette

This vibrant salad is a refreshing and healthy dish that combines the creamy texture of avocado with the crunch of fresh zucchini. The zesty lime vinaigrette brings everything together, making it a perfect low-sodium side or light meal for your weekend.

Ingredients:

• 2 medium zucchinis, thinly sliced
• 1 ripe avocado, diced
• 1 small red onion, thinly sliced
• 1 tbsp olive oil
• 2 tbsp fresh lime juice
• 1 tsp honey
• 1 tsp chopped cilantro
• Black pepper to taste

Instructions:

1. In a large bowl, combine the sliced zucchini, diced avocado, and red onion.
2. In a small bowl, whisk together olive oil, lime juice, honey, chopped cilantro, and black pepper to create the dressing.
3. Pour the dressing over the zucchini mixture and toss gently to combine.
4. Serve immediately, or refrigerate for 15-20 minutes for a chilled version.

This zucchini and avocado salad with lime vinaigrette is a light, flavorful dish that’s perfect for a quick weekend lunch or a side dish for grilled meats. The healthy fats from the avocado and the refreshing zest from the lime make this salad a delightful, low-sodium option.

Baked Zucchini Fries with Garlic Aioli

These crispy, golden zucchini fries are a healthier take on the classic French fry, baked instead of fried. Paired with a creamy, homemade garlic aioli, they are a satisfying snack or side dish that keeps sodium levels in check.

Ingredients:

• 2 medium zucchinis, cut into fries
• ½ cup whole wheat breadcrumbs
• ¼ cup grated Parmesan cheese (low-sodium)
• 1 egg, beaten
• 1 tbsp olive oil
• 1 tsp garlic powder
• Black pepper to taste

For Garlic Aioli:

• ½ cup plain Greek yogurt
• 1 clove garlic, minced
• 1 tbsp fresh lemon juice
• Black pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a shallow dish, mix the breadcrumbs, Parmesan cheese, garlic powder, and black pepper.
3. Dip each zucchini fry into the beaten egg, then coat with the breadcrumb mixture. Place the fries on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and bake for 20-25 minutes, flipping halfway, until golden and crispy.
5. While the fries bake, mix Greek yogurt, minced garlic, lemon juice, and black pepper in a small bowl to make the aioli.
6. Serve the zucchini fries hot with the garlic aioli for dipping.

These baked zucchini fries are a crunchy, satisfying alternative to regular fries, and the garlic aioli adds a flavorful, creamy dip without the added sodium. Perfect for a weekend snack, they offer a healthier way to indulge your cravings.

Zucchini and Mushroom Frittata

A versatile and nutritious dish, this zucchini and mushroom frittata is perfect for a low-sodium breakfast or brunch. Packed with vegetables and protein, it’s light yet filling and can be enjoyed warm or at room temperature.

Ingredients:

• 2 medium zucchinis, sliced
• 1 cup mushrooms, sliced
• 1 small onion, diced
• 6 large eggs
• ¼ cup low-fat milk
• 1 tbsp olive oil
• 1 tsp dried oregano
• Black pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat your oven to 350°F (175°C).
2. Heat olive oil in an oven-safe skillet over medium heat.
3. Add the onions and mushrooms, sautéing for 5-7 minutes until softened.
4. Stir in the zucchini and cook for another 3-4 minutes until tender.
5. In a bowl, whisk together the eggs, milk, oregano, and black pepper. Pour the egg mixture over the vegetables in the skillet.
6. Cook on the stovetop for 2-3 minutes, then transfer the skillet to the oven and bake for 12-15 minutes, or until the eggs are set.
7. Garnish with fresh basil and serve warm or at room temperature.

This zucchini and mushroom frittata is a flavorful, protein-packed dish that makes for an excellent low-sodium breakfast or brunch. It’s simple to make and incredibly versatile, allowing you to enjoy it any time of the day.

Zucchini and Pesto Pasta

This zucchini and pesto pasta is a light, flavorful dish that combines fresh zucchini ribbons with a delicious homemade pesto sauce. The simple ingredients come together quickly to create a satisfying low-sodium meal.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 cup fresh basil leaves
• 2 tbsp olive oil
• 1 tbsp pine nuts
• 2 tbsp grated Parmesan cheese (low-sodium)
• 1 garlic clove
• 1 tbsp lemon juice
• Black pepper to taste
• 8 oz whole wheat spaghetti or pasta of choice

Instructions:

1. Cook the pasta according to package instructions, then drain and set aside.
2. In a food processor, combine basil leaves, olive oil, pine nuts, Parmesan, garlic, and lemon juice. Blend until smooth.
3. In a large mixing bowl, combine the spiralized zucchini with the pesto sauce, tossing gently to coat the noodles.
4. Add the cooked pasta and toss to combine.
5. Serve warm, garnished with additional Parmesan and black pepper.

This zucchini and pesto pasta is a delicious and light meal that’s full of fresh flavors. The homemade pesto adds a burst of taste without adding excess sodium, making this dish both satisfying and heart-healthy.

Zucchini and Black Bean Tacos

These zucchini and black bean tacos are a flavorful, plant-based, low-sodium meal perfect for a fun Saturday dinner. The combination of spiced zucchini, hearty black beans, and fresh toppings makes for a satisfying taco experience without the guilt.

Ingredients:

• 2 medium zucchinis, diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 tsp cumin powder
• 1 tsp chili powder
• 1 tbsp olive oil
• 6 small corn tortillas
• 1 small red onion, diced
• 1 avocado, sliced
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add the diced zucchini and cook for 5-7 minutes until tender. Stir in the cumin and chili powder, and cook for another 2 minutes.
3. Add the black beans to the skillet and cook for an additional 3-4 minutes until heated through.
4. Warm the corn tortillas in a separate pan or microwave.
5. Assemble the tacos by spooning the zucchini and black bean mixture onto the tortillas. Top with diced red onion, avocado slices, and fresh cilantro.
6. Serve with lime wedges for a burst of freshness.

These zucchini and black bean tacos offer a healthy, low-sodium twist on the classic taco. The hearty beans and spiced zucchini provide plenty of flavor, while the fresh toppings give the dish a bright, satisfying finish. They make a perfect vegetarian option for a weekend dinner.

Note: More recipes are coming soon!