Can You Eat Zucchini Raw?
Spoiler: You bet! Here are our best raw (and almost-raw) zucchini recipes to add to your repertoire.
From zucchini boats and zucchini bread to zucchini crostini (which might just be the most fun recipe name to say ever), many of the most popular zucchini recipes involve cooking or baking in some However, as proven by zucchini’s ability to be everything from pizza crust to noodles, this green type of summer squash is one remarkably versatile vegetable.
Thank goodness there are so many ways to cook zucchini (aka courgette), by the way, considering it’s always one of the most prolific plants in our vegetable gardens.
But can you eat zucchini raw? You might be surprised by the answer. Read on for the dirt, plus our tips for how to select and serve fresh zucchini.
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Can You Eat Raw Zucchini?
We won’t leave you hanging any more for the answer to “can you eat zucchini raw?” If you’re not allergic to the vegetable and as long as you wash it well to ensure the skin is clean before cutting and incorporating raw zucchini into your meal plan, it’s perfectly safe to eat zucchini raw.
Keep in mind that there are plenty of veggies you can eat raw—carrots, celery, radishes, leafy greens, broccoli, cauliflower, etc. You can add zucchini to that list. The blossoms, flesh, seeds, and skin are all edible raw.
That being said, you might find raw zucchini a bit tougher on your stomach than its cooked cousins. Due to the type of fiber in plants’ cell wall structure, eating produce in its raw form may lead to a bit more bloating than if you’d consumed the same quantity cooked. Research suggests that cooking tends to increase digestibility.
This isn’t always the case, though, and if you tolerate other raw vegetables well and aren’t allergic to summer squash, you should be just fine eating raw zucchini. If you notice your digestive tract has trouble processing raw zucchini, removing the skin may help make raw zucchini even easier to digest. Just note that this will also strip away most of the gut-healthy fiber.
Related: Fruits and Vegetables You Should Never Store Together (Unless You Want Them to Spoil Faster)
One detail to watch out for: Extreme bitterness. In very rare cases, winter squash, gourds, and summer squash can contain cucurbitacins. This is a compound that, when eaten in large quantities, may lead to nausea, vomiting, and diarrhea. Plant suppliers have been able to selectively breed for squash that are low in cucurbitacins, so it’s incredibly rare to overdo it on this compound in store-bought zucchini. If you forage wild zucchini or notice any intense bitterness in your garden crop or farmers market haul, dispose of the rest of the squash to reduce the potential risk of cucurbitacin poisoning.
How to Select and Store Raw Zucchini
When shopping for or harvesting fresh zucchini—to eat raw or cooked—seek out vegetables that are shiny, without bruises or discoloration, and with a skin that’s absent of cuts. The squash should feel firm rather than soft.
Fresh zucchini does best in cool and dry environments. Store zucchini in the refrigerator, ideally in a crisper drawer, and it should last for about 5 to 7 days. You’ll know a zucchini is past its prime if it smells “off,” feels very soft, is leaking any liquid, or has visible mold.
Test Kitchen Tip: If you don’t think you’ll be able to polish off your zucchini within a week, consider freezing zucchini to preserve it for up to 3 months or pickle zucchini (and can it) to extend its life up to 1 year.
Related: The Best Zucchini Dessert Recipes to Use Up Your Garden's Bounty
The Best Raw Zucchini Recipes to Add to Your Menu
Raw zucchini works terrifically in snacks, side dishes, and meals.
After washing the zucchini well, depending on the raw zucchini recipe you plan to try, spiralize, slice, dice, shred, or use a vegetable peeler to create thin ribbons. A few of our favorite zucchini recipes featuring the vegetable in its raw, fresh, and fantastic form:
If you would prefer to toe the line between cooked and raw zucchini, savor almost-raw recipes like Zucchini Ribbons, Pasta, and Arugula or Farmer's Market Grilled Cheese.
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