Summer Squash

Summer squash is a versatile and mild-flavored vegetable prized for its delicate texture and vibrant colors, ranging from sunny yellow to deep green. Unlike winter squash, it has a thin, edible skin and tender flesh that cooks quickly, making it a popular choice for light and healthy meals. This low-calorie ingredient is a favorite for adding bulk and nutrients to various dishes and is readily available at farmers' markets and grocery stores during the warmer months. When selecting summer squash, look for firm, unblemished specimens that feel heavy for their size; this indicates freshness and optimal flavor. People often search for recipes using fresh summer squash, easy summer squash recipes, or healthy ways to cook summer squash, demonstrating its wide appeal in contemporary cooking.

Vegetable Squash Summer Vegetable

Common Uses

Use summer squash in stir-fries for a quick and healthy weeknight meal: Slice the squash into half-moons and sauté it with other vegetables like bell peppers, onions, and broccoli in a savory sauce. Its mild flavor complements a variety of seasonings and it adds a refreshing crunch to the dish.
Grill summer squash for a smoky and delicious side dish: Brush slices of summer squash with olive oil, season with herbs and spices, and grill until tender with slightly charred edges. This is a perfect accompaniment to grilled meats or vegetarian burgers.
Incorporate summer squash into pasta dishes for added nutrients and flavor: Dice or shred summer squash and add it to your favorite pasta sauce or create a light and creamy sauce with ricotta cheese, lemon zest, and fresh herbs. It blends seamlessly and enhances the overall texture and taste of the pasta.
Bake summer squash into a quiche or frittata for a light and satisfying brunch option: Layer sliced summer squash into a quiche or frittata filling, along with cheese, eggs, and your favorite savory ingredients. The squash adds a subtle sweetness and moisture to the baked dish.
Spiralize summer squash into noodles for a low-carb alternative to pasta: Use a spiralizer to create summer squash noodles (zoodles) and toss them with pesto, marinara sauce, or other light sauces. This is a healthy and delicious way to enjoy the flavor of pasta without the added carbohydrates.

Nutrition (per serving)

Calories

20.0kcal (1%)

Protein

1.2g (2.4%)

Carbs

3.6g (1.31%)

Sugars

2.5g (5%)

Healthy Fat

0.1g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

Excellent source of Vitamin C, boosting immunity and acting as an antioxidant.
Rich in Vitamin B6, supporting brain health and energy production.
Good source of dietary fiber, promoting healthy digestion and gut health.
Low in calories and fat, aiding in weight management.
Contains potassium, which helps regulate blood pressure and supports heart health.
Provides antioxidants like beta-carotene, contributing to eye health and protection against cellular damage.

Substitutes

Storage Tips

Summer squash is best stored in the refrigerator. Place unwashed squash in a perforated plastic bag to maintain humidity and prevent excessive moisture loss. It will generally last for up to a week. Avoid storing summer squash at room temperature as it will quickly deteriorate. Do not freeze raw summer squash as it becomes mushy; it can be frozen after being blanched or cooked.