Make this easy Oil-Free Sautéed Zucchini as a simple and quick side dish. Perfect for summer zucchini season!
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Health Benefits of Zucchini
Zucchini has a high nutrient-density; it packs a ton of nutrients in a low calorie count.
A small zucchini has over 20% of your RDA for vitamins A and C. It also has vitamin K, folate, manganese, potassium, and magnesium. Talk about healthy.
Especially during the summer months, when you can get fresh zucchini, the squash is a great option. And there are so many ways to cook it!
Sautéing without Oil
How do you cook sautéed zucchini without oil? And why would you want to?
Many recipes use oil to sauté because you need some sort of liquid to ensure the vegetables don't burn in the pan. Oil does the job just fine, but you don't need it!
To avoid the high calories and artery-clogging consequences of cooking with oil, you can simply replace the oil in the recipe with another liquid.
I like to use vegetable broth.
Vegetable broth gives the dish a lovely flavor depth.
If you don't have vegetable broth, don't worry! Any liquid will do. If I'm out of vegetable broth, I just use water. It doesn't end up as flavor-filled, but it keeps the veggies from burning.
Ingredient Notes
- Onion: yellow, white, or red
- Garlic: fresh garlic is ideal, but you could use garlic powder if you don't have fresh
- Zucchini: if you want, you can use a mix of zucchini and summer squash
- Vegetable Broth: you can also use water
- Salt and Pepper
How to make Oil-Free Sautéed Zucchini
Step 1. Heat a tablespoon of vegetable broth in a large non-stick pan over medium-high heat. When it starts to steam, add the onions and cook for 3-5 minutes, until soft. Add another tablespoon of vegetable broth if the onion starts to stick.
Step 2. Add the garlic and cook until fragrant, about 30 seconds.
Step 3. Add the zucchini, cover and allow to cook for about 15 minutes, until soft, stirring every couple minutes. Your zucchini will start out looking raw and opaque. You'll know it's done when it is soft and turning translucent. Serve and enjoy!
Frequently Asked Questions
Sautéing without oil is a little different than a traditional sauté. Use just a splash of water or vegetable broth when you first start cooking to prevent the zucchini from sticking to the pan. As the zucchini cooks it will release its natural liquid, so you won't need to add much more broth or water.
Let the zucchini cook until the water has evaporated. This may take a bit longer than you are used to with a traditional sauté.
It's ideal if you chop up whole onion and garlic - it adds more flavor and texture. But it's totally fine to use onion powder and/or garlic powder. If you have freeze dried onion or garlic available, those are preferable to the powders.
I suggest pairing this zucchini with a protein and a starch. You could eat it along side Tofu Apricot Skewers or Crispy Chickpea Stuffed Sweet Potatoes.
Or for a simpler dish, try whipping up some tempeh or tofu adding a starch like sweet potatoes or quinoa.
Recipe Prayer
Jesus, thank you for the gift of food. We marvel at your wonderful creation. Thank you for giving us Zucchini, filled with vitamins and minerals to nourish our bodies and keep us healthy. Let us be mindful of you as we eat them and give glory and praise to you always. Amen.
Related Recipes
Love zucchini? Try these tasty zucchini recipes next:
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📖 Recipe
Sautéed Zucchini (Oil-Free)
Ingredients
- 1 Small Onion chopped
- 4 Cloves Garlic minced
- 6 Small Zucchini sliced into rounds
- 2-4 Tablespoons Vegetable Broth
- Salt and Pepper to taste
Instructions
- Heat a tablespoon of vegetable broth in a large non-stick pan over medium-high heat. When it starts to steam, add the onions and cook for 3-5 minutes, until soft. Add another tablespoon of vegetable broth if the onion starts to stick.
- Add the garlic and cook until fragrant, about 30 seconds.
- Add the zucchini, cover and allow to cook for about 15 minutes, until soft, stirring every couple minutes. Serve and enjoy!
Nutrition
Nutrition information is an estimate.
Melissa McKillen
I followed your directions and the Zucchini turned out very good. Turns out I had been using way too much liquid to sauteed. Thanks for the directions!