Sautéed Zucchini & Summer Squash with Goat Cheese, Lemon & Herbs

Zucchini is one of those vegetables that can either be really good...or turn into a sad, watery pile on your plate.

We're going for really good.

This sautéed zucchini and summer squash is cooked until lightly golden and then finished with creamy goat cheese, fresh mint, lemon juice, garlic, and just a little crushed red pepper.

It's fresh, bright, creamy, a little spicy, and incredibly easy to make.

Serve it alongside grilled chicken, salmon, shrimp, steak, or your favorite protein for a simple vegetable side dish that doesn't feel like an afterthought.

The Secret to Better Sautéed Zucchini

Zucchini contains a lot of water, which is why it can become soggy so quickly when cooked.

My trick is to salt it before cooking.

After chopping the zucchini and summer squash, toss them with a little sea salt and let them sit for about 15–20 minutes. The salt draws out some of the excess moisture.

Then pat the vegetables really well with a paper towel before they hit the pan.

It takes a few extra minutes, but it's worth it.

Removing that moisture allows the zucchini to actually brown instead of steaming in its own liquid.

And browned zucchini is considerably more exciting than mushy zucchini.

Goat Cheese Makes Everything Better

Once the vegetables are cooked, I finish them with herbed goat cheese.

The warm zucchini slightly softens the goat cheese without completely melting it, leaving little pockets of creamy, tangy cheese throughout the dish.

Then comes fresh lemon juice, mint, and red pepper flakes.

That combination is what makes this recipe.

The lemon brightens everything, the mint gives it a fresh summer flavor, and the goat cheese balances it all with a little richness.

If you haven't tried mint with zucchini before, this is your sign.

Why I Love Cooking With Zucchini

Zucchini and summer squash have mild flavors, which means they're incredibly versatile.

They pair well with garlic, herbs, citrus, olive oil, avocado oil, cheese, tomatoes, chicken, fish—you name it.

They're also easy vegetables to add to meals because they cook quickly.

This recipe works particularly well during the summer when zucchini is everywhere, but it's easy enough to make year-round.

And if your garden has ever produced zucchini, you know there comes a point when finding new things to do with it becomes less of a hobby and more of a responsibility.

This one's worth adding to the rotation.

A Chinese Food Therapy Perspective

From a Chinese food therapy perspective, zucchini and summer squash are generally considered cooling and moistening foods.

That can make them especially appealing during warmer weather, which is exactly when zucchini happens to be abundant.

Cooking them changes the nature of the meal as well.

Rather than eating a large plate of cold, raw vegetables, lightly sautéing the squash creates a warm cooked side dish that may be easier for some people to digest.

The fresh mint and lemon keep the recipe bright and refreshing, while the garlic and red pepper add warmth and movement.

It's a nice example of something I talk about often with food therapy: balance matters.

You don't necessarily need to label a food “good” or “bad.” How it's prepared, what it's paired with, the season, and the person eating it all matter too.

Sautéed Zucchini & Summer Squash with Goat Cheese

Ingredients:

• 1 medium zucchini, diced

• 1 medium yellow summer squash, diced

• 2 cloves garlic, minced

• ¼ teaspoon sea salt

• Juice of 1 lemon

• Pinch of crushed red pepper flakes

• 3 tablespoons herbed goat cheese, crumbled

• 2 tablespoons fresh mint, finely chopped

• Avocado oil spray or a small amount of avocado oil

Directions:

1. Place the diced zucchini and summer squash in a bowl and sprinkle with sea salt. Toss well and allow the vegetables to sit for approximately 15–20 minutes.

2. Use paper towels or a clean kitchen towel to thoroughly pat the vegetables dry and remove the excess moisture.

3. Heat a large skillet or wok over medium-high heat and lightly coat it with avocado oil.

4. Add the zucchini and summer squash in an even layer. Sauté until the vegetables are tender and beginning to turn golden brown around the edges.

5. Add the minced garlic and sauté for approximately 1 minute, just until fragrant.

6. Remove the pan from the heat.

7. Add the fresh lemon juice and toss gently.

8. Transfer to a serving dish and finish with fresh mint, crumbled herbed goat cheese, and a pinch of crushed red pepper flakes.

9. Serve warm.

Can I Make This Without Goat Cheese?

Absolutely.

If you're dairy-free, simply leave out the goat cheese.

I'd add a drizzle of good-quality extra-virgin olive oil after cooking to replace a little of the richness the goat cheese provides.

You could also add toasted pine nuts, walnuts, or sliced almonds for some extra texture.

Can I Use Only Zucchini?

Yes.

You don't need both zucchini and yellow summer squash for the recipe to work.

Use two zucchini, two yellow squash, or one of each.

I like combining them because the green and yellow make the finished dish more colorful, but use whatever you have.

What Protein Goes With Zucchini and Goat Cheese?

This side dish pairs particularly well with:

• Grilled or roasted chicken

• Salmon

• Mahi mahi

• Shrimp

• Turkey burgers

• Steak

• Eggs

Add rice, quinoa, potatoes, or another carbohydrate if you'd like to turn it into a more complete meal.

Can I Make This Ahead of Time?

You can, although zucchini is definitely best shortly after it's cooked.

If you're meal prepping, I'd slightly undercook the zucchini so it doesn't become too soft when reheated.

Store leftovers in an airtight container in the refrigerator and gently reheat them in a skillet rather than microwaving them for too long.

Dr. Stephanie's Tip: Don't crowd your pan.

This is probably the biggest difference between beautifully browned zucchini and watery zucchini.

If your skillet is too small, cook the vegetables in two batches.

You want enough room for the moisture to evaporate and the edges to make contact with the hot pan.

And once the zucchini goes in, give it a moment before you start aggressively stirring it around.

Let it brown.

Sometimes vegetables need us to leave them alone for a minute.

An Easy Vegetable Side Dish You'll Actually Want to Make Again

Vegetables don't need complicated sauces or an ingredient list a mile long to taste good.

Sometimes you just need the right combination.

Zucchini. Summer squash. Garlic. Lemon. Fresh mint. Creamy goat cheese. A little heat.

That's it.

This sautéed zucchini and summer squash with goat cheese is simple enough for a weeknight dinner but flavorful enough that it doesn't feel like you're eating vegetables simply because someone told you that you should.

And in my book, that's exactly what a vegetable recipe should accomplish.

Love Easy, Healthy Recipes Like This?

If you enjoy simple recipes made with real ingredients, you'll find plenty more in my cookbook, Allergy-Free Tastes Good to Me.

I created this cookbook to prove that eating gluten-free and dairy-free doesn't mean giving up the foods you love. Inside you'll find 93 delicious recipes for breakfasts, soups and stews, easy dinners, side dishes, snacks, and healthy treats—along with practical tips to make healthy eating easier in real life.

Because healthy food should still taste really good.

GET YOUR COPY OF ALLERGY-FREE TASTES GOOD TO ME