This zucchini dip is super healthy, delicious and extremely simple to prepare.

Plus, it’s way cheaper than avocado toast and still quite healthy.

These zucchinis (or courgettes if you’re in the U.K. and the Netherlands) are pressure-cooked-cooked until they are broken down and only seasoned with a little bit of garlic, chilli, lemon and salt and pepper.

But you don’t need a pressure cooker to make this, I just find it way more convenient. If you don’t have a pressure cooker you can cook this slowly over the stove or even zap it in the microwave!

zucchini dip in a bowl with fresh bread on the side.

Why I Love This Zucchini Dip

Zucchinis have a very delicate flavour which is often covered up by other stronger ingredients.

But this dip is cooked with only garlic, chilli, lemon and olive oil.

That’s it.

The result is light, tasty and bursting with freshness.

This is One Mega Healthy Dip

Zucchinis are pretty healthy.

They’re low-carb, low-calorie, and contain significant amounts of vitamin A, potassium and folate. [1]

But the best part for me is that I can pull this out of the fridge and spread it over toast for a quick healthy breakfast or snack.

It’s not very often that I can palate strong-tasting vegetables for breakfast, but because of their mild and refreshing flavour, I make an exception.

New Avocado Toast?

One of the best ways to eat healthier is to incorporate some vegetables into your breakfast.

This zucchini dip is great cold and spread over some multigrain toast in the morning with a couple of soft-boiled eggs.

It’s so good it could be the new avocado toast, and it’s also way cheaper!

Also, you can save a lot of time by batch-cooking this and having it ready to go for the week in your fridge.

Zucchini dip with multigrain toast on the side.

What Can I Use this Zucchini Dip For?

Add a few tablespoons of yogurt and it’s a healthy chip dip.
Also makes a nice sauce for salmon if you blend it ultra-fine and serve it warm.
Spread it on toast.

Try This…

Add a tsp of turmeric before cooking for a golden colour.
Add a bunch of fresh chopped basil at the end to freshen it up.
Add some tahini and yogurt to make a richer dip.
Try with a pinch of sumac or coriander spice at the end.

Recommended Tools for the Zucchini Dip

Instant Pot – This automatic pressure cooker works great because it’s really quick to prepare and you don’t have to worry about stirring the pot constantly.

If you don’t have an instant pot, I’ve included a stovetop method below.

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5 from 1 vote

Zucchini Dip – The New Avocado Toast

This zucchini dip is so tasty it's new avocado toast. Light, fresh, vegan, keto, dairy-free, gluten-free, low-carb – this snack is SUPER healthy.

Prep Time 3

Cook Time 20

Cooling time 10

Total Time 33

Servings people

Calories 147kcal

Cost $5/ 3€

Equipment

Instant Pot (You can also use a normal pot with a lid)
Wooden spoon

Ingredients

2 whole zucchinis yellow or green
2 cloves garlic peeled
100 ml water
1 tsp salt
65 g olive oil high quality
⅛ tsp chili flakes
½ piece lemon juice
1 tsp turmeric (optional)

Metric – US Imperial

Instructions

First peel the zucchinis and cut into round slices about 1cm thick. Add them to a bowl with the salt and let them sit for 5 minutes.
Add the chili and the peeled garlic with the olive oil. This is the most important step because this is the flavour of the whole dish. If you burn the garlic you must start over as it will taste horrible.
Normal Pot Cooking: Cook over low heat until the garlic sizzles and turns light brown but not burnt. About 5 minutes. Discard the garlic.
Instant Pot Cooking: Turn on the sauté function and cook the garlic until the garlic starts to sizzle. Turn off the sauté function and let cook for another 5 minutes or until golden brown. Discard the garlic.
Optional – Add the tsp of turmeric to the oil now.
Normal Pot Cooking: Add the salted zucchinis to the pot with the infused oil (they should be slightly wet now from the salt) and cook over low heat with a lid until they break down completely. About 15-20 minutes. You will need to stir occasionally so it doesn't stick to the bottom and burn.
Instant Pot Cooking: Add the salted zucchinis with their juice to the pot with the infused oil. Add the 100 ml of water, and give it a quick stir.
Close the lid and set to high pressure for 3 minutes. Depressurize naturally for about 10 minutes and then release the rest of the pressure with the valve.
Normal Pot Cooking: After the zucchinis have cooked down, break them up with a wooden spoon and continue to cook without the lid over low heat to thicken it up. Add a squeeze of fresh lemon juice and taste taste. Add more salt if you desire.
Instant Pot Cooking: Once fully depressurized, turn on the sauté function and continue to cook for about 5 minutes until most of the water is gone and it starts to thicken up. Stir continuously, breaking up the cooked pieces with a wooden spoon as you go. Add the squeeze of lemon juice and taste. Add more salt if you like.
Let the dip cool in the pan (about 10 minutes) and transfer to a sealed container or jar with a lid. Refrigerate. This dip stays good for about 5 days and freezes really well.

Notes

Cooking the garlic correctly in the oil is the most important step. If you burn the garlic you must start over because it will taste horrible.

It’s important to always have some water in the pressure cooker to avoid the “burn” setting.

Nutrition

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