We see zucchini recipes everywhere these days, from zoodles to zucchini fries, and now zucchini hash browns! Why is this? No one loves giving up those conventional sides that we grew up having mom make, such as tater tots and hash browns, but sometimes our body just doesn’t agree with our mind. That is why we have designed this fun zucchini hash brown recipe! Now you get to create a new memory for your kids, because they will love your Baked Zucchini Hash Browns just as much as you loved your mothers.
The reason zucchini has been an incredible substitution for all higher glycemic foods such as pasta and potatoes is because they are high fiber, low calorie, and zero fat, vegetables packed with nutrients such as Vitamin B6, riboflavin, folate, potassium, manganese, Vitamin C and K. Zucchini has antioxidant and anti-inflammatory properties which have been shown to improve digestion through reducing constipation as well as preventing ulcers, IBS, and colon cancer. The toxins which build up in our bodies, as a part of the body’s natural processes, can cause inflammation over the years which result in signs of aging. The good news is, the damaging effects of these toxins are combated by nutrients in zucchini which protect against this cell damage and inflammation and can help slow down the aging process. Zucchini can also help with weight loss, insulin resistance, blood sugar management as well as the maintenance of a healthy heart.
These zucchini hash browns can truly be served any way you would serve your conventional hash browns – but a few of our favorite recommendations include:
– Poached eggs over zucchini hash
– Lox zucchini hash
– Hash brown mozzarella avocado grilled cheese
– Veggie hash casserole or quiche
– Zucchini hash brown skillet
– Zucchini hash brown mini frittatas
For other recipes using zucchini, we have plenty. Here are some of our favorites that are similar to baked zucchini hash browns:
Plus don’t forget about all of our zoodle recipes if you have plenty of zucchini in your garden:
And for even more zucchini recipes that are dietitian approved by our team of culinary dietitians, take a look at our recipes here.
Baked Zucchini Hash Browns
- 2 zucchini
- 1/2 onion
- salt to taste
- 1/2 cup Parmesan cheese grated
- 1/3 cup chives
- 1 tsp oregano dried
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1 egg
- Preheat oven to 400 degrees F. Place a baking sheet in the oven as it heats. Use a box grater to coarsely grate the zucchini and onion.
- Place grated zucchini and onion into a large mixing bowl. Sprinkle with salt, toss, and set aside for 20 minutes. The salt will draw moisture out of the zucchini.
- Strain the excess moisture out of the zucchini by placing the zucchini mixture into a kitchen towel and twisting tightly. Squeeze the towel and drain the liquid into a separate bowl, discard liquid.
- Place the strained zucchini mixture back into the large bowl and add remaining ingredients. Mix until well combined.
- Form patties out of the mixture and place on a plate. Remove heated baking sheet from oven and spray with cooking spray. Place patties onto baking sheet and press gently. Return baking sheet to oven and bake for about 15-20 minutes, until underside is golden and crispy. Flip hash brown patties and continue to cook for an additional 15 minutes. Serve warm.
We can help you make food simple again with our Registered Dietitians. Learn more about how we can help you manage your diabetes, emotional eating and digestive problems.
You can also find more tips and hacks on how to take better care of yourself and nourish yourself better with our newest book: NOURISHED: 10 Ingredients to Happy, Healthy Eating.
Nutrition info is approximate and may contain errors.
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.