As the sun shines brightly during the summer months, our appetites often shift towards lighter, fresher meals that still pack a punch when it comes to flavor. And what better way to incorporate those flavors than with the humble yellow squash? A staple in many gardens and farmers’ markets, yellow squash is a versatile and nutritious ingredient that can be used in a variety of dishes, from savory main courses to sweet treats.
In this article, we’ll explore 20 delicious healthy yellow squash recipes that are perfect for sizzling summer days. From grilled and roasted options to soups, salads, and more, there’s something for everyone on this list. Whether you’re looking for a quick weeknight dinner or a light and refreshing lunch, we’ve got you covered. So grab your yellow squash and let’s get cooking!
Grilled Yellow Squash with Lemon and Herbs
Add a burst of citrus flavor and freshness to your summer meals with this simple and flavorful grilled yellow squash recipe.
Ingredients:
– 2 medium-sized yellow squash, sliced into 1/4-inch thick rounds
– 2 lemons, juiced (about 2 tablespoons)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together lemon juice, olive oil, garlic, and parsley.
3. Add the squash slices to the bowl and toss to coat evenly with the lemon-herb mixture.
4. Season with salt and pepper to taste.
5. Grill the squash for 3-4 minutes per side, or until tender and slightly charred.
6. Serve warm, garnished with additional parsley if desired.
Cooking Time: 12-16 minutes
Healthy Yellow Squash and Zucchini Casserole
This comforting casserole is a great way to enjoy the flavors of summer squash, with a twist! This recipe uses whole wheat breadcrumbs and reduced-fat cheddar cheese to give you a nutritious and delicious side dish.
Ingredients:
– 2 medium yellow squash, sliced
– 1 medium zucchini, sliced
– 1/2 cup whole wheat breadcrumbs
– 1/4 cup reduced-fat cheddar cheese, shredded
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, sauté the squash, zucchini, onion, and garlic in olive oil until tender.
3. In a separate bowl, mix together breadcrumbs and cheese.
4. Add the breadcrumb mixture to the skillet and stir to combine with the vegetables.
5. Transfer the mixture to a 9×13 inch baking dish and season with salt and pepper.
6. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Roasted Yellow Squash with Garlic and Parmesan
Roasted Yellow Squash with Garlic and Parmesan: A flavorful side dish that’s perfect for any occasion. This recipe brings out the natural sweetness of yellow squash, combined with savory garlic and nutty Parmesan cheese.
Ingredients:
– 2 medium yellow squash
– 3 cloves of garlic, minced
– 1/4 cup grated Parmesan cheese
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Cut the yellow squash into 1-inch thick slices.
3. In a bowl, toss the squash with olive oil, minced garlic, salt, and pepper until evenly coated.
4. Spread the squash mixture on a baking sheet in a single layer.
5. Roast for 20-25 minutes or until tender and lightly caramelized.
6. Sprinkle Parmesan cheese over the squash and return to the oven for an additional 2-3 minutes or until melted.
7. Serve hot and enjoy!
Cooking Time: 22-28 minutes
Yellow Squash Soup with Coconut Milk
This creamy soup is a refreshing twist on traditional squash recipes, perfect for warm weather gatherings or cozying up by the fireplace. The sweetness of yellow squash pairs beautifully with the richness of coconut milk.
Ingredients:
– 2 medium yellow squashes, diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 can (14 oz) coconut milk
– 1 tsp ground cumin
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the diced squash and cook until tender, about 10 minutes.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 15-20 minutes or until the soup has reduced slightly.
5. Stir in coconut milk and cumin.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: Approximately 30-40 minutes
Spiralized Yellow Squash Noodles with Pesto
A refreshing summer twist on traditional pasta, this recipe uses spiralized yellow squash to create a light and flavorful dish. Pair it with store-bought or homemade pesto for an added burst of flavor.
Ingredients:
– 2 medium yellow squash
– 1/4 cup pesto
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the yellow squash into noodle-like strands.
3. In a large skillet, heat the olive oil over medium-high heat. Add the spiralized squash noodles and cook for 3-4 minutes or until slightly tender.
4. Stir in the pesto and season with salt and pepper to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: Approximately 10-12 minutes
Stuffed Yellow Squash with Quinoa and Chickpeas
A flavorful and nutritious twist on traditional stuffed squash, this recipe combines the sweetness of yellow squash with the earthiness of quinoa and chickpeas.
Ingredients:
– 2 medium-sized yellow squash
– 1 cup cooked quinoa
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 clove garlic, minced (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the squash in half lengthwise and scoop out the seeds.
3. In a bowl, mix together cooked quinoa, chickpeas, parsley, olive oil, salt, pepper, and garlic (if using).
4. Stuff each squash half with the quinoa-chickpea mixture, mounding it slightly in the center.
5. Place the stuffed squash on a baking sheet lined with parchment paper and bake for 30-40 minutes, or until the squash is tender.
Cooking Time: 30-40 minutes
Yellow Squash and Tomato Salad with Feta
This refreshing salad combines the sweetness of yellow squash and tomatoes with the tanginess of feta cheese, perfect for a light and satisfying summer meal.
Ingredients:
– 2 medium yellow squash, sliced into 1/4-inch thick rounds
– 2 large tomatoes, diced
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 tablespoon white wine vinegar
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (optional)
Instructions:
1. Preheat the grill or grill pan to medium-high heat.
2. Brush both sides of the squash slices with olive oil and season with salt and pepper.
3. Grill the squash for 3-4 minutes per side, or until tender and lightly charred.
4. In a large bowl, combine the grilled squash, diced tomatoes, crumbled feta cheese, olive oil, and white wine vinegar.
5. Toss gently to combine, then season with salt and pepper to taste.
6. Garnish with fresh parsley or basil leaves, if desired.
7. Serve immediately.
Cooking Time: 15-20 minutes
Air-Fried Yellow Squash Chips
Transform yellow squash into crispy, flavorful chips with this simple air-frying recipe.
Ingredients:
– 2 medium yellow squash (about 1 pound)
– 2 tablespoons olive oil
– Salt, to taste
– Optional: Additional seasonings such as garlic powder, paprika, or chili powder
Instructions:
1. Preheat the air fryer to 375°F (190°C).
2. Cut the yellow squash into 1/8-inch thick slices.
3. Place the squash slices in a single layer on the air fryer basket.
4. Drizzle with olive oil and sprinkle with salt to taste.
5. Air-fry for 12-15 minutes, shaking the basket halfway through.
6. Check for crispiness; if not achieved, continue to air-fry in 2-minute increments until desired texture is reached.
Cooking Time: 12-15 minutes
Yellow Squash and Corn Fritters
A summer classic gets a delicious twist with these crispy fritters, packed with yellow squash and sweet corn. Perfect for a quick snack or side dish.
Ingredients:
– 1 medium yellow squash, grated
– 1 cup corn kernels (fresh or frozen)
– 1/2 cup all-purpose flour
– 1/4 teaspoon paprika
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
– 1 large egg
– 1/4 cup buttermilk
– Vegetable oil for frying
Instructions:
1. In a bowl, combine grated squash, corn kernels, flour, paprika, garlic powder, salt, and pepper.
2. In a separate bowl, whisk together egg and buttermilk.
3. Add the wet ingredients to the dry ingredients and stir until just combined (do not overmix).
4. Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat.
5. Drop tablespoon-sized portions of batter into the oil and fry for 2-3 minutes on each side, or until golden brown.
6. Drain fritters on paper towels and serve hot.
Cooking Time: About 10-12 minutes total, depending on frying time.
Healthy Yellow Squash Stir-Fry with Tofu
This quick and easy stir-fry recipe is a great way to get your daily dose of vitamins and minerals from yellow squash, paired with the protein-rich goodness of tofu. Perfect for a weeknight dinner or as a healthy lunch option.
Ingredients:
– 1 medium yellow squash, sliced into 1/4-inch thick rounds
– 1/2 block firm tofu, drained and cut into small cubes
– 2 tablespoons olive oil
– 1 clove garlic, minced
– 1 tablespoon soy sauce (low-sodium)
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from skillet and set aside.
3. Add remaining 1 tablespoon of olive oil to skillet. Add garlic and cook for 30 seconds.
4. Add yellow squash slices and cook until tender, about 5 minutes.
5. Return tofu to skillet and stir in soy sauce and sesame oil. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: Approximately 15-20 minutes.
Yellow Squash and Bell Pepper Skewers
Elevate your snack game with these colorful skewers that combine the sweetness of yellow squash with the crunch of bell peppers.
Ingredients:
– 1 large yellow squash, cut into 1-inch pieces
– 2 large bell peppers (any color), cut into 1-inch pieces
– 10-12 bamboo skewers
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Thread squash and bell pepper pieces onto the skewers, leaving a small space between each piece.
3. Drizzle with olive oil and season with salt and pepper.
4. Place the skewers on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until the vegetables are tender and slightly caramelized.
Cooking Time: 15-20 minutes
Yellow Squash and Spinach Stuffed Chicken
Elevate your chicken dish with the sweet flavor of yellow squash and the nutrients of spinach. This stuffed chicken recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 medium yellow squash, cooked and mashed
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup shredded cheddar cheese
– 1/4 cup breadcrumbs
– 1 egg, beaten
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together mashed yellow squash, spinach, cheese, and breadcrumbs.
3. Lay chicken breasts flat and create a horizontal incision in each breast to make a pocket.
4. Stuff each chicken breast with the squash-spinach mixture, dividing it evenly among the four breasts.
5. Close the incision and secure the filling with toothpicks or kitchen twine.
6. Brush the tops of the chicken breasts with beaten egg and season with salt and pepper.
7. Place chicken on a baking sheet lined with parchment paper, spray with cooking spray or oil.
8. Bake for 35-40 minutes or until chicken is cooked through.
Cooking Time: 35-40 minutes
Yellow Squash and Lentil Curry
This flavorful curry is a perfect blend of Indian spices and comforting simplicity, making it a great option for a weeknight dinner or lunchbox addition. Yellow squash adds natural sweetness to the dish, while red lentils provide a boost of protein and fiber.
Ingredients:
– 1 medium yellow squash, diced
– 1 cup red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt, to taste
– 4 cups water or vegetable broth
– Fresh cilantro, for garnish (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onion and cook until softened, about 3-4 minutes.
3. Add garlic, cumin, curry powder, and turmeric; cook for 1 minute.
4. Add lentils, squash, and water or broth; bring to a boil.
5. Reduce heat and simmer, covered, for 20-25 minutes or until lentils are tender.
6. Season with salt to taste.
7. Garnish with cilantro, if desired.
Cooking Time: 25 minutes
Yellow Squash and Mushroom Risotto
This creamy risotto is a perfect blend of springtime flavors, featuring tender yellow squash and earthy mushrooms. A comforting side dish or light main course for any occasion.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 medium yellow squash, sliced
– 8 oz mixed mushrooms (button, cremini, shiitake), sliced
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add squash and mushrooms; cook until tender, about 5-7 minutes.
4. Add rice and stir to combine with vegetables.
5. Add broth, 1/2 cup at a time, stirring constantly, until rice is cooked and creamy (about 20-25 minutes).
6. Remove from heat; stir in Parmesan cheese. Season with salt and pepper to taste.
7. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Yellow Squash and Black Bean Tacos
This recipe combines the sweetness of yellow squash with the earthy flavor of black beans, all wrapped up in a crispy taco shell. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 2 medium yellow squash, diced
– 1 can black beans, drained and rinsed
– 1/4 cup olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon cumin
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: shredded lettuce, diced tomatoes, avocado, sour cream
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the diced onion and cook until translucent, about 3 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the diced yellow squash and cook until tender, about 5-7 minutes.
5. Stir in the cumin, salt, and pepper.
6. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the tacos by spooning the squash and black bean mixture onto a tortilla and adding your desired toppings.
Cook Time: 15-20 minutes
Yellow Squash and Egg White Omelet
Start your day with a protein-packed omelet that’s light, fluffy, and bursting with flavor from sautéed yellow squash.
Ingredients:
– 2 large egg whites
– 1 medium yellow squash, diced
– 1 tablespoon butter
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a small bowl, whisk together the egg whites until frothy.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Add the diced yellow squash and cook for 3-4 minutes, or until tender.
4. Pour the egg mixture over the squash and cook until the edges start to set, about 1 minute.
5. Use a spatula to gently lift and fold the edges of the omelet towards the center.
6. Cook for an additional 30 seconds to 1 minute, until the omelet is almost set.
7. Slide the omelet onto a plate and sprinkle with salt, pepper, and chopped parsley (if using).
Cooking Time: 8-10 minutes
Yellow Squash and Kale Smoothie
Start your day off right with this refreshing and healthy smoothie, packed with the goodness of yellow squash and kale.
Ingredients:
– 1 medium yellow squash, peeled and cubed
– 2 cups curly kale leaves, stems removed
– 1/2 cup plain Greek yogurt
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the yellow squash, kale, Greek yogurt, and almond milk.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add honey and blend until well combined.
4. Taste and adjust sweetness or consistency as desired.
5. Pour into a glass and serve immediately. If desired, add ice cubes and blend until crushed for a thicker texture.
Cooking Time: 5 minutes
Yellow Squash and Avocado Sushi Rolls
Looking for a unique sushi recipe that combines the freshness of summer with the creaminess of avocado? Look no further! This Yellow Squash and Avocado Sushi Roll recipe is a game-changer.
Ingredients:
– 1 cup cooked yellow squash
– 2 ripe avocados, mashed
– 1/2 cup short-grain Japanese rice (cooked according to package instructions)
– 1 sheet of nori seaweed
– 1 tablespoon soy sauce
– Salt, to taste
Instructions:
1. Lay the nori sheet flat on a surface.
2. Spread a thin layer of cooked Japanese rice onto the nori, leaving a 1-inch border at the top.
3. Place a few slices of yellow squash in the middle of the rice.
4. Top with mashed avocado and a drizzle of soy sauce.
5. Roll the sushi using a bamboo mat or your hands.
6. Slice into bite-sized pieces and serve immediately.
Cooking Time: 10-15 minutes
Yellow Squash and Sweet Potato Hash
A flavorful and nutritious side dish perfect for any meal. This recipe combines the natural sweetness of yellow squash and sweet potatoes with savory aromas from onions and garlic.
Ingredients:
– 1 large yellow squash, peeled and diced
– 2 medium sweet potatoes, peeled and diced
– 1 large onion, chopped
– 3 cloves of garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss the squash, sweet potatoes, onion, and garlic with the olive oil.
3. Spread the mixture evenly on a baking sheet lined with parchment paper.
4. Roast in the preheated oven for 30-35 minutes or until the vegetables are tender and lightly caramelized.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 30-35 minutes
Yellow Squash and Chickpea Buddha Bowl
A flavorful and nutritious bowl filled with roasted yellow squash, creamy chickpeas, and crunchy toppings – perfect for a quick and easy lunch or dinner.
Ingredients:
– 2 medium yellow squash, sliced
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tbsp olive oil
– 1 tsp cumin
– Salt and pepper to taste
– Optional toppings: chopped cilantro, diced avocado, crumbled feta cheese, toasted almonds
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss squash with olive oil, cumin, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and lightly caramelized.
4. In a medium bowl, mash chickpeas using a fork or potato masher.
5. Assemble bowls by placing roasted squash at the bottom, followed by mashed chickpeas, and your choice of toppings.
Cooking Time: 25-30 minutes
Summary
Get ready to fall in love with yellow squash! This summer, indulge in these 20 delicious and healthy recipes that showcase the versatility of this vibrant vegetable. From grilled and roasted dishes to soups, salads, and even sushi rolls, there’s something for everyone. Discover unique flavor combinations like lemon and herbs, garlic and parmesan, and coconut milk, and learn how to make spiralized noodles, stuffed squash, and more. Whether you’re a health enthusiast or just looking for tasty ways to enjoy summer produce, these recipes are sure to inspire your next meal.