This low carb version of zucchini parmigiana maintains the delicious flavors of the traditional dish without the breaded coating. The combination of tender grilled zucchini, rich cheese and a flavorful Marinara sauce makes it a delicious and enjoyable dish.
If you enjoy lasagna or layers of vegetables in a cheese and Marinara sauce, then this is a recipe for you! It is easy to make and can be prepared in advance too. A great way to use up your summer zucchini!
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What is Zucchini Parmigiana?
Zucchini Parmigiana is an Italian dish similar to the traditional Eggplant Parmigiana, but uses zucchini instead of eggplant. It typically involves layers of breaded and fried or baked zucchini slices, marinara sauce, mozzarella, and Parmesan cheese. The dish is then baked until the cheese is melted and bubbly, creating a delicious and comforting meal. It can be served as a main course or a side dish.
To reduce the carbs we have omitted any breading and grilled the zucchini for a healthier, egg-free and gluten-free dish. Traditionally the zucchini slices are fried.
Should You Salt the Zucchini Before Cooking?
Salting the zucchini before cooking is recommended for a few reasons:
- Draws Out Moisture: Zucchini has a high water content, and salting helps to draw out excess moisture. This prevents the dish from becoming too watery and helps the zucchini maintain a firmer texture when cooked.
- Enhances Flavor: Salting the zucchini lightly enhances its natural flavors, making the overall dish more flavorful.
Ingredients
All you need to make this dish is zucchini, cheese and a marinara sauce.
- Zucchini: Sliced into thin rounds or lengthwise strips.
- Parmesan Cheese: Grated, for layering. We used Parmigiano Reggiano for a stronger flavor.
- Marinara Sauce: Ensure it’s a low carb version, or make your own using fresh tomatoes, garlic, and herbs.
- Mozzarella Cheese: Shredded, for layering.
- Olive Oil: For grilling the zucchini slices, or you can bake them for a lighter version.
- Herbs and Spices: Such as basil, salt, and pepper for seasoning. Oregano could be added too.
Step By Step Instructions
This is an easy recipe to make. Slice, cook, layer and bake! We have assumed that the marinara sauce has been made before this recipe.
- Prepare the zucchini - Slice the zucchini into thin rounds or slices. Sprinkle with salt and let them sit for a bit to draw out excess moisture, then pat dry.
- Cook the Zucchini - Lightly brush the zucchini strips with olive oil and grill or bake them until golden.
- Assemble - Spoon half the marinara sauce in a bottom of a 9 x 13 inch baking dish.
- Add the Zucchini - layer half the zucchini slices on top of the marinara sauce.
- Add the cheese - scatter half the mozzarella and parmesan cheese on top of the zucchini and add the fresh basil. Repeat the layers.
- Bake - Bake in a preheated oven at 375°F (190°C) for about 25-30 minutes, or until the cheese is melted and bubbly, and the dish is heated through.
Recipe Tips
Cut the zucchini slices uniformly to ensure even cooking.
When layering the zucchini, sauce, and cheese, make sure each layer is evenly spread to ensure a balanced taste in every bite.
Let the Zucchini Parmigiana rest for about 10-15 minutes after baking. This allows the flavors to meld and makes it easier to cut and serve.
For a twist, you can add other cheeses like provolone, fontina or a sprinkle of pecorino for different flavor profiles.
Storage
Although this zucchini is best served freshly made, it does store well, so you can enjoy the leftovers. Completely cool and place the zucchini parmigiana to an airtight container or cover the baking dish tightly with plastic wrap or aluminum foil. Store in the fridge for 3 to 4 days.
Freezing
For easier reheating, consider portioning the dish into individual servings. Wrap each portion tightly in plastic wrap, then place in a freezer-safe bag or container. Alternatively, you can place the entire dish in a freezer-safe container. Store in the freezer for up to 2-3 months.
Reheating
If frozen, thaw the Zucchini Parmigiana in the refrigerator overnight. Preheat the oven to 350°F (175°C). Transfer the portion to an oven-safe dish if necessary, cover with foil to prevent drying out, and bake for about 20-30 minutes, or until heated through.
For quicker reheating, you can use a microwave. Place a portion on a microwave-safe plate, cover, and heat on medium power for 2-3 minutes, or until heated through, checking and stirring as needed.
What to Serve with Zucchini Parmigiana?
Serve zucchini parmigiana with a green salad, a caprese salad or side of avocado coleslaw. For extra protein, serve with grilled or baked chicken breasts seasoned with Italian herbs and spices.
More Zucchini Recipes
If you have a bumper crop of zucchini this summer, we have more delicious recipes you can make with zucchini:
- Zucchini Scarpaccia - Thinly sliced zucchini is seasoned and baked with parmesan and almond flour for a crispy golden dish that is sliced and served as a side dish or appetizer.
- Zucchini Gratin - A creamy cheesy zucchini gratin for an easy side dish.
- Chicken Zucchini Meatballs - Moist and healthy chicken meatballs made with zucchini and flavoured with herbs make a great dinner or low carb snack
- Baked Zucchini Rings - A low carb alternative to onion rings.
- Zucchini Noodle Mac & Cheese - A low carb version of classic mac & cheese using zucchini noodles.
Zucchini Parmigiana
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Ingredients
- 3 large zucchini (about 8 inches long and 250-300g in weight each)
- 3 tablespoons olive oil
- 2 cup mozzarella, grated
- ¾ cup Parmigiano Reggiano, grated or Parmesan
- 2 tablespoons fresh basil leaves
- 1 cup marinara sauce
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Slice the zucchini into thin rounds or strips. Sprinkle with salt and let them sit for a bit to draw out excess moisture, then pat dry.
- Place the zucchini under a broiler/grill and cook until golden on both sides or place on a baking tray and bake them in a preheated oven at 400°F (200°C) for 15 minutes or until they are tender and slightly crispy.
- Preheat the oven to 375°F (190°C) degrees.
- In a 9 x 5 inch baking dish, spread a thin layer of the marinara sauce on the bottom.
- Arrange a layer of zucchini slices over the sauce.
- Sprinkle with a layer of shredded mozzarella and a bit of Parmesan cheese. Top with shredded basil.
- Repeat the layers until all ingredients are used, ending with a final layer of marinara sauce and cheeses on top.
- Cover the baking dish with foil and bake in the preheated oven for 20 minutes.
- Remove the foil and bake for an additional 10-15 minutes, or until the cheese is melted, bubbly, and slightly golden.
- Allow the Zucchini Parmigiana to cool for 10 minutes before serving.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
