Pan fried squash and zucchini

This is the easiest pan-fried squash and zucchini and you are going to love how quickly it comes together. Zucchini and squash are such versatile vegetables that pair well with a plethora of dishes. 

This easy sautéed zucchini and squash recipe is one of my favorites to make. It’s low-calorie, versatile, and packed with nutrients.

Zucchini is loaded with beneficial nutrients including Vitamins C and A, potassium, folate, b6, and fiber. All of these contribute to a healthy heart by decreasing the risk of stroke, reducing high blood pressure, and lowering cholesterol. Additionally, yellow squash is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a loaded nutritional power-packed veggie.

Yellow squash is also rich in manganese. This mineral helps to boost bone strength and helps the body's ability to process fats and carbohydrates.

This recipe is completely dairy free as we are using only olive oil. Furthermore, the zucchini and squash dish is paleo, whole 30, keto, low carb, vegan, and gluten free. I would say it checks all the boxes! 

Try adding this to pasta, rice, or under freshly grilled chicken breast. It’s perfect for summertime and pairs so well with barbecue ribs and corn on the cob. You can switch up the flavor profile by replacing the Italian seasoning for another herb of your choice. 

Jump to:

• Ingredients
• Instructions
• Equipment
• Storage
• Top Tips
• FAQ
• Air fryer zucchini and squash
• 📖 Recipe
• 💬 Comments

Ingredients

Zucchini, Squash, and Sweet Peppers: Always use fresh, firm vegetables.

Jalapeño: Jalapeños add a nice touch of spice. If you are sensitive to heat, make sure not to add too much. Always remove seeds prior to adding the jalapeño unless you like things SPICY! 

Olive oil: I use Costabile organic olive (use code 15GOLDENGK for 15% off)  

Sea salt: Never forget to add salt. Forgetting salt is like forgetting to put clothes on before going to work! It’s essential here! 

Black pepper

Italian seasoning

Instructions

• Add olive oil to a nonstick pan and heat on medium-high until olive oil becomes hot. 
• Next, add diced jalapeño and mini sweet peppers into the olive oil. Stir frequently. Allow these to cook until they begin to soften.
• Once they have softened, add zucchini and squash to the pan. Add dry seasonings to the pan. Stir well. Reduce heat to medium and cover with a lid for 2-3 minutes. 
• Remove the lid and stir well. Allow to cook another 2-4 minutes and remove from heat when your desired texture is met. I prefer to remove mine prior to them getting too soft. Serve immediately. 
• Try adding this to pasta, rice, or under freshly grilled chicken breast. It’s perfect for summertime and pairs so well with barbecue ribs and corn on the cob. You can switch up the flavor profile by switching out the Italian seasoning for another herb of your choice. 

Equipment

Pan: Use a nonstick pan. Why use a nonstick pan?

• Easy to clean: Nonstick pans are very easy to clean because food doesn't stick to the surface. This makes them ideal for cooking foods that tend to stick.
• Require less oil or butter: Because food doesn't stick to the surface, you won't need to use as much oil or butter to prevent sticking. This makes nonstick pans a healthier option for cooking.
• Cooks food evenly: Nonstick pans are designed to distribute heat evenly, which means your food will cook more evenly.

Storage

Store leftovers in an airtight container and place them in the refrigerator. Be certain to allow the cooked zucchini and squash to come to room temperature before placing them in the refrigerator. These sautéed vegetables will store well in the refrigerator for up to three days. I do not recommend freezing them as they will become mushy. 

Top Tips

• Be certain to wash your zucchini and squash thoroughly, then allow to dry completely. 
• Slice the tops and bottoms off, as you do not want to eat those. 
• Cut the vegetables into full moons about ¼ inch thick. 

FAQ

What's the best way to cut the zucchini and squash?

The easiest way to cut zucchini and squash is to slice them into rounds. Cut off the ends, then slice the zucchini and squash into rounds about ¼ inch thick.

Do I need to peel the zucchini and squash before sautéing?

No, you don't need to peel the zucchini and squash. The skin is edible and has a nice texture when cooked.

What are some taste flavourings that go well with sautéed zucchini and squash?

Some good flavorings include garlic, onion, lemon juice, herbs like basil or thyme, and Parmesan cheese. You can also add other vegetables like bell peppers or cherry tomatoes to the pan.

Can I make this dish ahead of time?

Sautéed zucchini and squash are best eaten immediately after cooking, but you can prepare the vegetables in advance. Cut the zucchini and squash into rounds and store them in an airtight container in the refrigerator for up to a day. When you're ready to cook them, simply heat up some oil in a pan, add the vegetables, and sauté as usual.

Air fryer zucchini and squash

Can I use a fryer to make this dish?

Of course! You can easily make this recipe in the air fryer.

• Cut the zucchini and squash into bite-sized pieces.
• In a bowl, toss the zucchini and squash with olive oil, salt, pepper, and any other seasonings you'd like to use.
• Place the zucchini and squash in a single layer in the air fryer basket.
• Cook for 8-10 minutes, shaking the basket halfway through cooking, until the vegetables are tender and golden brown.

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📖 Recipe