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Wood bowl with zucchini dip and white bowl with crackers on left. Spoon and broken cracker in front. Stack of plates with crackers and dip in background.

Healthy Sautéed Shredded Zucchini Dip Recipe

Author: Janet Harlow
Course: Appetizer
Cuisine: American
Servings: 10
This healthy dip recipe has just 3 ingredients. Shredded zucchini is sautéed to make a creamy, thick, sweet and savory appetizer that is naturally gluten and dairy-free.
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Prep Time 10 mins
Cook Time 30 mins


  • 2 lbs zucchini
  • avocado, sunflower, canola, vegetable oil
  • ¼ tsp salt
  • 3 Tbsp butter optional


  • Trim the ends of the zucchini.
  • Peeling the zucchinis is optional. The peel gives this dip a slightly earthier flavor and more nutrients. I enjoy the earthiness of the peel with the sweet inside.
  • Shred the zucchinis, preferably with a food processor. It will go much faster. Otherwise use a box grater. The process goes surprisingly fast by hand.
  • Heat a large 12" skillet over medium heat for a minute. Add a very light coating of oil. Note that if you use a smaller pan, cook time will be longer and with a larger pan, the cook time will be shorter.
  • Add all of the shredded zucchini. Turn the heat to low-medium.
  • Cook for 25 minutes stirring every 3-4 minutes. The zucchini will have cooked down quite a bit it will be turning translucent.
  • For the next 10 minutes, stir every two minutes. The dip is cooked when the white part of the zucchini is almost "melted" and the mixture is thick and creamy.
  • If using the butter, stir it in over low heat.
  • Add the salt, stir and taste. Add a couple more pinches of salt if needed.
  • Cool the dip. Serve with crackers or pita, balsamic glaze, pesto, grated parm and/or chopped tomato.
Did you make this recipe?Let me know how it was! Tag @chefjanetk on Instagram.