The Best Stuffed Zucchini Flowers Recipe (Zucchini Blossoms)
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Baked Zucchini Flowers stuffed with a Creamy Ricotta Filling are classy, stylish, and sophisticated. If you’ve never tried zucchini blossoms before, you have to try this recipe! It’s simple but elegant, and is a classic Italian dish. Great as an appetizer or side, it’s family-friendly and a total crowd-pleaser!
It’s no secret that I love Italian food. Give me ALL of the Italian dishes! Yum!
The only problem with traditional Italian food is that it’s pretty carb heavy. But, I know that with a little bit of adjusting, I can create Italian foods that are much healthier and equally tasty, just like these stuffed zucchini flowers.
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The first time I made these zucchini blossoms, I was surprised at how easy they were. Your family and friends will be amazed when they see these zucchini flowers on your dining table, since they literally look and taste like they were made in a fancy Italian restaurant. My zucchini flower recipe replaces deep frying for baking – which makes this recipe a great way to enjoy these delicate flowers totally guilt-free!
With only 30 minutes from start to finish, made with super fresh ingredients straight from the farmer’s market, this is a simple recipe that’s sure to impress. It works well as an appetizer for guests, or you can even serve it as a light dinner or lunch along with some crusty whole grain bread and a salad.
What are Zucchini Flowers?
Zucchini flowers, or fresh zucchini blossoms, are the edible flower of the zucchini squash plant. They’re beautiful flowers, bright yellow, orange and green, and can be eaten raw or cooked. You can typically find them at various farmers markets or your local grocery store) during the summer months, but you can also just pick them from your own garden if you have a zucchini plant in the backyard.
Both the male flowers and female flowers can be picked and eaten, but the female blossoms are the only ones that will grow fruit, so it’s usually better to pick the male squash blossoms.
How To Make Stuffed Zucchini Flowers
Recipe Ingredients and Notes
- Zucchini flowers (fresh blossoms): The star of this dish! Be sure to wash the flowers gently in cold water before using them.
- Fresh ricotta cheese: Creamy and rich, this makes the perfect stuffing for these flowers.
- Nutmeg, Salt, Black Pepper: Helps to add flavor the ricotta cheese filling.
- Basil and Extra Virgin Olive Oil: For our basil “pesto”, which pairs perfectly with the zucchini blossoms.
- Parmesan Cheese: A tangy counterpart to the creamy ricotta in our filling.
- Cherry Tomatoes: A great garnish for these edible blossoms.
- Balsamic Syrup: As a garnish – tastes great with the cherry tomatoes.
- Optional: Lemon Zest, which brightens up the ricotta filling even more.
Tools and Equipment You’ll Need
Step by Step Instructions
The first step, before making these baked zucchini flower fritters, is de-stem, or remove the thin stem, from the fresh flowers.
Step 2: Mix the ricotta with parmesan, a dash of salt, and nutmeg in a separate bowl.
Step 3: Put basil leaves in a blender with olive oil and a pinch of salt. Set aside (This basil pesto will be used for plating).
Step 4: Meanwhile, using a pastry bag, put the ricotta mixture (about 2-3 Tbsp) inside the center of the flower.
Repeat with each flower.
Step 5: Place the flowers in a single layer on a baking sheet, and place them in the oven, preheated at 350 degrees F for 2-3 minutes until the flowers are golden brown and the cheese has melted.
Step 6: Serve with basil sauce, chopped cherry tomatoes and a balsamic syrup. (3 stuffed flowers per serving).
What Makes This Squash Blossom Recipe Healthy?
- Packed with Protein: 3 of these zucchini flowers provide you with 16.4 grams of vegetarian friendly protein!
- Low Calorie: Traditional recipes require you to dip the flowers in a light tempura batter and fry them in hot oil. While they are a delicious fried food, deep frying adds unnecessary calories and fat to this recipe. My version is baked, not fried, which makes it your best bet for a lower calorie and lower fat option than most other recipes!
Recipe FAQs
Will Kids Enjoy These Zucchini Blossoms?
Most kids are happy to eat this delicious recipe. They will feel fancy eating lovely flowers and the fact that they are stuffed with cheese is something that can’t resist. There are some kids that don’t like the texture of ricotta cheese, so you could always swap it for a cheese your kids do enjoy.
What Do Squash Flowers Taste Like?
Typically, zucchini flowers have a touch of baby zucchini flavor and are pretty mild overall. Their delicate squash flavor pairs nicely with rich ingredients. You will get hints of nutmeg in the ricotta as well as tangy balsamic syrup in each taste as well.
Where Can I Buy Zucchini Flowers?
You can typically find these flowers at your local farmers market. There are many high end grocery stores that also sell them when they are in season. Additionally, you can grow them yourself if you have a garden.
When shopping for zucchini blossoms, be on the lookout for flowers that are still tightly closed. Then when you get them home, you should eat them within a day or so.
How Do I Prepare the Flowers To Cook?
It’s common to bring zucchini blossoms home and find that they have bugs in them. So, you will need to gently shake them upside down to remove any little stow-aways that took shelter in the blossom.
After you have removed any bees or bugs, go ahead a take off the pistil or male stamen that you see. Simply use your fingers to break them off.
Then gently wash and dry the flowers. You can make this recipe for stuffed zucchini flowers, add them to green salads, or sauté them. They are delicious!
Top Tips For Making Zucchini Blossoms
- Prepare the zucchini flowers by cleaning them before starting the recipe.
- Use a spoon or pastry bag to gently add the filling inside of each delicate flower. Don’t overstuff them, 2-3 tablespoons is perfect.
- If you need to store the zucchini flowers, place them in an airtight container along with a damp paper towel. Then lightly spray the paper towel so that it’s barely damp. Keep them in the fridge until you are ready to make them.
Check Out These Italian Inspired Recipes!
- Veggie Gnocchi with Spinach and White Beans
- Healthy Homemade Pizza
- Vegan Bolognese with Lentils
- Gluten Free Lasagna with Polenta and Vegetables
- Mushroom Flatbread with Roasted Vegetables
- 25 Healthy Italian Recipes
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🎥 Watch How to Make It
Stuffed Zucchini Flowers with a Creamy Ricotta Filling
Made with super fresh ingredients straight from the garden, this stuffed zucchini flowers recipe recipe is sure to impress. It works well as an appetizer for guests, or you can even serve it as a light dinner or lunch along with some crusty whole grain bread and a salad.
Servings: 4 servings
Calories: 230kcal
Ingredients
- 12 zucchini flowers
- 500 g fresh whole milk ricotta Sheep's milk or Cow's milk is fine.
- ½ tsp ground nutmeg enough to sprinkle over the cheese
- 1 cup parmigiano reggiano
- 1 dash Salt more to taste
- 1 bunch of basil
- 2 Tbsp extra virgin olive oil for the sauce
- 1 cup Chopped cherry tomatoes
- 1 tbsp Balsamic syrup for plating
Instructions
- De-stem the flowers.
- Mix the ricotta with parmesan, a dash of salt, and nutmeg in a separate bowl.
- Put basil leaves in a blender with olive oil and a pinch of salt. Set aside (This basil pesto will be used for plating). Meanwhile, using a pastry bag or spoon, put the ricotta mixture (about 2-3 Tbsp) inside the center of the flower. Repeat with each flower.
- Place the zucchini flowers in a single layer on a baking sheet, and place them in the oven, preheated at 350 degrees F for 2-3 minutes until the flowers are golden brown and the cheese has melted.
- Serve with basil sauce, chopped cherry tomatoes and a balsamic syrup. (3 stuffed flowers per serving).
Notes
Top Tips For Making Stuffed Zucchini Flowers
- Prepare the zucchini flowers by cleaning them before starting the recipe.
- Use a spoon or pastry bag to gently add the filling inside of each delicate flower. Don’t overstuff them, 2-3 tablespoons is perfect.
- If you need to store the zucchini flowers, place them in an airtight container along with a damp paper towel. Then lightly spray the paper towel so that it’s barely damp. Keep them in the fridge until you are ready to make them.
Nutrition
Serving: 3flowers | Calories: 230kcal | Carbohydrates: 4.9g | Protein: 16.4g | Fat: 16.3g | Sodium: 414.5mg | Fiber: 1g | Sugar: 0.3g
Just tried this recipe and my family loved it. Thank you so much!
Yay! So happy to hear that Shadi!
This looks and sounds amazing! I’ve never had anything like this and can’t wait to try it.
Thanks so much! I’m sure you will love it!
I can’t wait to try this recipe when my zucchini is in bloom! I love zucchini flowers.
Thanks so much!! I’m sure you will love it!
Can I ask whether the cheese does not have rennet (animal bones) in them? Did you ask the restaurants in Italy? Sorry, I’m a strict vegetarian? Thanks
Hi Kimberly! We didn’t ask the restaurants in Italy — so I honestly have no idea whether their cheeses were made with animal rennet or vegetable rennet. So sorry I can’t be more helpful! But I’d just ask when you go, I’m sure they’ll be able to tell you. And in the US, most cheeses you can find at the grocery store aren’t made with animal rennet so you should be good there!
I have read so much about ricotta-stuffed zucchini flowers in Frances Mayes’ and Marlena de Blasi’s books! I would love to try some out some time, but I haven’t even seen them in India anywhere. 🙂
Ahhh yes – I’m not sure if you can get zucchini flowers in India! Not sure if they even grow there — but you should look in your local markets during the summer when they are in season. You never know, you might get lucky! 🙂 If you don’t find zucchini flowers, you can use this filling to stuff just about any vegetable and it will taste great.
These look so good! I’ve only had zucchini flowers that have been fried – which as you say are delicious but not the healthiest option. I’d love to try this recipe out!! Sounds so yummy and fresh tasting!
Thanks Maria!! It really is a much lighter/healthier dish – you’ll have to let me know how it turns out for you!
I love this recipe! I was used to have that very often in Italy.
That’s great!! Thanks Anto!
They are so pretty!
Thanks Melanie!! I’m sure you will love this recipe!
This summer I tried squash blossoms for the first time at Mesa Grill, Bobby Flay’s restaurant in Las Vegas. They were the deep fried version and absolutely delicious, but they cost $6 each! I have three zucchini plants and lots of tomatoes in my garden now so I’ll have to try your recipe. I love that they’ll be a lot less money and healthier since they’re baked.
Oh that’s so amazing that you have a vegetable garden at home! That is one of my dreams when we have our own house (vs. an apartment 🙂 ). And yes, using veggies from your garden will make this a much more budget-friendly and healthy dish – can’t wait to hear how you like it!