Zucchini is an easy vegetable to get year-round and is great served to baby, toddler, and kids! This post will go into detail about the health benefits of zucchini, how to select and store zucchini as well as our favorite recipes.

Hands holding three zucchini against a white background.

Medically reviewed and co-written by Jamie Johnson, Registered Dietitian Nutritionist (RDN), and Lauren Braaten, Pediatric Occupational Therapist (OT).

Zucchini For Baby

Zucchini are affordable, versatile, and have so many important nutrients for kiddos! When you feed baby zucchini you are feeding them something that is nourishing their growing bones, teeth and skin. You see a lot of this veggie during the summer months, but zucchini is amazing year-round. When zucchini is in abundance and people are showing up at your door with free bags, take it! Cook, puree, and freeze your zucchini, and your baby will be able to reap the nutrient benefits throughout the year. This healthy food can be enjoyed as a finger food, cooked and pureed, or even in a piece of warm zucchini pancakes!

Benefits of Zucchini

Zucchini is a nutrient-dense food. In addition, it’s soft and primarily water, making it a great option for hydrating babies.

  • High in vitamin C, which supports the immune system and helps with iron absorption
  • Contains beta-carotene, needed for healthy eyesight
  • A good source of potassium, an important electrolyte needed for fluid balancemuscle contractions and a normal blood pressure
  • Contains water and fiber, which support digestion and can help with constipation

One cup of zucchini, with skin, has about:

  • 27 calories
  • 4.84 grams carbohydrates
  • 2.05 grams protein
  • 1.8 grams fiber
  • 0.68 grams fat
  • 3.08 grams sugars
  • 32.4 milligrams calcium
  • 0.66 milligram iron
  • 34.2 milligrams magnesium
  • 66.6 milligrams phosphorus
  • 475 milligrams potassium
  • 5.4 milligrams sodium
  • 0.594 milligram zinc
  • 0.094 milligram copper
  • 0.311 milligram manganese

How to Select and Store Zucchini

Select

Here’s how to pick zucchini that’s perfectly ripe and ready to enjoy:

  • Size: ideally, you want zucchini that are small to medium-sized (no longer than 6-8 inches), as the flavor and texture will be best. If zucchini is too large, the seeds and rind begin to harden, making it unpalatable.
  • Touch: a ripe zucchini should have the right level of firmness. If it is too soft, this means the zucchini may be rotting and is past its prime. The skin should be glossy and slightly prickly to the touch.
  • Color: choose zucchini with a vibrant green hue (although depending on the variety of zucchini, it may also be yellow or white). Avoid those with any bruising or nicks.

Store

If you plan to cook the zucchini within a few days, leave it out at room temperature. Wash the zucchini before cooking.

If you don’t plan to use the zucchini in a few days, store the whole zucchini in the crisper drawer in the fridge. This will help zucchini stay fresh for up to 2 weeks.

How to Cut Zucchini

Zucchini is one of the easiest veggies to cut and serve many different ways. Here are five of our favorite options for cutting zucchini:

  • Zucchini Rounds
  • Zucchini Planks
  • Diced Zucchini
  • Grated Zucchini
  • Zucchini Noodles

Favorite Zucchini Recipes

Graphic for post - zucchini for baby - puree or baby led weaning. Images are in a grid showing 5 different ways to feed zucchini to your baby.

Zucchini Baby Food: Puree & Baby-Led Weaning

5 stars (3 ratings)
Learn how to prepare zucchini for your baby in 5 delicious and easy ways! Zucchini make for a great puree or solid food for your baby. Great first food for babies 4-6 months and up.
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A purple kids plate full of zucchini pancakes with a small bowl of yogurt and blueberry sauce I can see a white background with a purple napkin.

Fluffy Zucchini Pancakes (super easy!)

5 stars (2 ratings)
Zucchini's mild flavor blends right into these warmly spiced pancakes for a yummy and healthy addition to breakfast, snack, lunch or even dinner. Great for babies, toddlers, and kids. 6 months and up!
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Healthy Toddler (and Mom) Approved Zucchini Bread

5 stars (18 ratings)
A delicious and easy to make zucchini bread recipe.
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Bowl of purple baby breakfast cereal surrounded by produce.

Berry Zucchini Oat Breakfast Cereal for Baby

5 stars (2 ratings)
This healthy baby breakfast is made with a heaping serving of mixed berries, zucchini and wholesome oatmeal cereal that has a good amount of fiber, folate, iron and vitamins A, D and E in it that will help start baby’s morning off right.
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White cutting board with a spread of ingredients for this baby food puree - zucchini, apple, kiwi, mint and a bowl filled of the puree.

Zucchini + Apple + Kiwi Baby Food Puree with Mint

5 stars (5 ratings)
Crisp sweet apple, smooth zucchini and tangy kiwi all rolled into one yummy puree for baby!
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2 small white bowls full of summer baby food purees.

Turkey, Corn + Zucchini Baby Food Puree

5 stars (2 ratings)
This summer puree is filled with fresh sweet corn, sun ripened zucchini, zesty chives and some ground turkey for some extra protein!
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