Sauteed Zucchini

Tanya Eisenwasser

Print Recipe

Sauteed zucchini with garlic and olive oil.

Prep 5 min

Cook 8 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 2 medium zucchini, sliced into half-moons
• 2 tablespoons olive oil
• 2 cloves garlic, minced (optional)
• 1/4 teaspoon sea salt
• Black pepper (optional)
• Fresh parsley for garnish (optional)

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the garlic if using and cook for 30 seconds until fragrant.
3. Add the zucchini in a single layer. Do not overcrowd. Work in batches if needed.
4. Cook without stirring for 2-3 minutes until golden on the bottom.
5. Stir and continue cooking for another 3-4 minutes until tender and lightly browned.
6. Season with salt and pepper if using.
7. Garnish with fresh parsley if desired. Serve immediately.

Tips & Substitutions

• Don't overcrowd the pan. Zucchini releases moisture, so a crowded pan steams instead of browns. Work in batches if needed.
• Medium-high heat is key. Low heat makes zucchini watery. You want a good sizzle when it hits the pan.
• Yellow summer squash works the same way. Swap it in for a slightly sweeter flavor with the same cook time.
• Skip the garlic if it bothers you. Garlic can act as a histamine liberator for some people. A pinch of dried oregano adds flavor without the risk.
• Add fresh herbs at the end. Basil, parsley, or chives tossed in after cooking keep their color and flavor.

Why This Works

Zucchini. Naturally low in histamine and generally well tolerated. Using fresh zucchini and eating it soon after cooking helps minimize histamine concerns from storage.

Olive oil. A fresh, unfermented fat that is generally well tolerated on a low histamine diet. It provides healthy fats without the concerns of aged or processed oils.

Garlic (optional). Garlic adds flavor but can be irritating for some people with histamine intolerance, so individual tolerance varies. If you are unsure, skip it or try a small amount first.

Fresh parsley. Generally well tolerated and adds color and mild flavor without histamine concerns.

Storage

Best served immediately for the best texture and lowest histamine. Leftover cooked zucchini gets soft and watery, so it does not store well. If needed, refrigerate in an airtight container and eat within 24 hours.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.