Oil-Free Grilled Zucchini (Stovetop Grill Pan)
Light, pretty, quick to fix, and a delicious snack! Zucchini grilled in a pan without any oil is perfect for anyone watching their calories or eating a little cleaner. Cooked this way, the zucchini comes out just as tasty and juicy as the traditional oil-fried version — but it's far lighter.
Cooking method
-
Step 1:
How do you grill zucchini in a pan without oil? It's easy! First, gather all the ingredients on the list. I used regular zucchini with pale green skin, but young summer squash works too.
-
Step 2:
Wash and dry the zucchini. Trim off both ends. Slice lengthwise into planks no more than 1/2 inch (1 cm) thick. You can also use a vegetable peeler for thin ribbons.
-
Step 3:
Sprinkle the sliced zucchini with the dried herbs, salt, and pepper, and let sit for 5–7 minutes so the seasoning soaks in. Before grilling, it's best to blot the zucchini dry with paper towels. You can brush them with a little oil if you like, but in this recipe they cook completely oil-free.
-
Step 4:
Heat a grill pan well over medium heat. Lay out the zucchini planks and cook until the ridged pan leaves those signature grill marks, about 1–2 minutes. Don't move the zucchini around, or the clean grill pattern will smear.
-
Step 5:
Flip the slices and grill until marked on the second side too. If you don't have a grill pan, a regular skillet works fine.
-
Step 6:
Transfer the finished zucchini to a plate. Serve it on its own as a hot or cold appetizer, or as a side for meat, poultry, or fish. Enjoy!
- Which zucchini work best? Pick young ones with tender skin. Wash and peel them — though a very thin skin doesn't need removing. If you're using large, mature zucchini, slice them into thin rounds instead.
- Since everyone's tolerance for salt, sweetness, bitterness, and heat is different, always season to your own taste. When trying a new spice, go easy — some, like chili pepper, are especially easy to overdo.
- The right pan matters — a poor choice can spoil even the best recipe. For this one, a nonstick pan is best, since vegetables tend to stick to cast iron.
Caloric content of the products possible in the composition of the dish
- Zucchini - 23 kcal/100g
- Fresh basil - 27 kcal/100g
- Dried basil - 251 kcal/100g
- Ground black pepper - 255 kcal/100g
- Thyme - 101 kcal/100g
- Dried thyme - 276 kcal/100g
- Thyme - 276 kcal/100g
- Salt - 0 kcal/100g
