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    Home » Recipes » Sauce

    Roasted Zucchini Sauce

    Published: Sep 7, 2020 · Post may contain affiliate links

    Jump to Recipe Print Recipe
    white bowl of pasta covered in a zucchini sauce with parsley and text overlay that says vegan, gluten free, make ahead roasted zucchini sauce

    Roasted Zucchini Sauce in an easy and tasty sauce that adds a pop of flavor, freshness, and nutrients in a little dollop. Delicious on pasta, eggs, or as a dip. Vegetarian, vegan, gluten free, dairy free and soy free.

    small glass bowl of zucchini sauce on a white and blue napkin with fresh zucchini, onion and lemon
    • About Zucchini Sauce
      • Ingredients
        • Cost of Recipe
    • How to Make Zucchini Sauce
    • Recipe Tips
      • Variations
        • Ingredient Options
        • How to Make Allergy Friendly
        • How to Fix a Mistake
      • Make Ahead Ideas
      • Storage Suggestions
    • Frequently Asked Questions
      • Nutrition Benefits
      • What to Serve with Roasted Zucchini Sauce

    About Zucchini Sauce

    Sometimes it can be difficult to get veggies in your day, which is why I like to keep this Roasted Zucchini Sauce in my fridge. Whenever I make this zucchini sauce, it disappears within less than 48 hours because I put it on everything.

    It's delicious as a pasta sauce or as a topping for scrambled eggs or cooked chicken. Or use it as the base of a pizza or as a dip for some sliced carrots or whole grain crackers.

    I love how it adds a pop of flavor, freshness, and tons of nutrients in a little dollop. It has so much flavor, and it makes you seriously pumped to eat veggies.

    The best part is how simple the Roasted Zucchini Sauce recipe is to make. You roast the veggies then blend them together with some olive oil, lemon juice, sunflower seeds, and broth. That's it!

    water, salt, onion, sunflower seeds, zucchini, garlic, lemon, oil

    Ingredients

    Zucchini: The star ingredient of this sauce, you need fresh zucchini. I typically look for small-medium to medium-sized zucchini though because I think they have a more tender texture. However, since you are roasting and blending the zucchini, you won't really notice a difference.

    Onion: Yellow, white, red, or sweet onions will all work for the sauce.

    Garlic: Fresh garlic is best especially since it is roasted and will give you that extra deliciousness that only roasted garlic can give. However, garlic powder can be used in a pinch.

    Olive oil: The olive oil is used for roasting the veggies as well as to add richness to the sauce. You can alternatively use avocado oil or canola oil. However, I highly recommend using olive oil for making the sauce because the flavor is hard to replace. I do not recommend using coconut oil as the coconut flavor will overpower the sauce.

    Salt: You need salt to enhance your sauce. I use kosher or sea salt. Table salt could work if needed.

    Broth: Vegetable broth is what I usually use, but chicken broth will also be fine. I prefer unsalted so the saltiness of the sauce is easier to control. It's easy to make your own vegetable broth or chicken broth, but store-bought will work just as well. If you use regular (not unsalted), cut back the amount of salt you add and increase as needed.

    Sunflower seeds: Raw and unsalted sunflower seeds are preferred. Roasted sunflower seeds will give the sauce a much stronger flavor which I like, but it will depend on your taste preferences. Unsalted will keep your sauce from being too salty, but simply use less salt if you use salted seeds.

    Lemon: The lemon adds much needed brightness. Bottled or fresh lemon juice will both work.

    bowl of pasta with zucchini sauce and parsley with sauce in background and zucchini and lemon

    Cost of Recipe

    • zucchini 1 pound: $0.98
    • onion 1 large: $0.68
    • garlic 3 cloves: $0.18
    • olive oil 3 tablespoons: $0.72
    • salt ¾ teaspoon: $0.02
    • broth ½ cup: $0.28
    • sunflower seeds ¼ cup: $0.23
    • lemon juice 3 tablespoons: $0.25

    TOTAL COST: $3.34 (Based on San Diego Sprouts 2020) or $0.28/serving

    veggies on a baking sheet, roasted veggies on baking sheet, veggies and pistachios in a food processor and a bowl of zucchini sauce

    How to Make Zucchini Sauce

    Time needed: 40 minutes

    This roasted zucchini sauce is easy to make and tasty on so many things.

    1. Put the zucchini, onions, and garlic on a baking sheet.

    2. Roast.

    3. Transfer to a food processor with oil, broth, salt, and sunflower seeds.

      Add lemon juice.

    4. Enjoy!

      Great with pasta, chicken, eggs, pizza, raw veggies, chips or crackers.yellow bowl of zucchini sauce pasta with fork twirling the pasta, onion, sauce, and garlic in background

    Recipe Tips

    Variations

    You'll notice that some of the photos have a more greenish color to the sauce. These were taken in a version where I added about 2 cups of fresh spinach and ¼ cup fresh parsley. Either option is tasty.

    Ingredient Options

    Olive oil: For roasting, you can use avocado oil or canola oil. I recommend using olive oil for the sauce though if possible. However, avocado or canola oil could be used in the sauce but it will not be as flavorful.

    Sunflower seeds: Equal amounts of pumpkin seeds can be used in place of the sunflower seeds. If you do not need it to be nut-free, you can use pistachios, almonds or walnuts. I recommend using unsalted and raw if possible. Additionally, you can omit the seeds altogether if you want a less substantial sauce.

    Additional ingredients: You can also add some extra veggies by adding in 1-2 cups of fresh spinach or ¼ cup parsley.

    bowl of zucchini sauce on white and blue napkin with zucchini and onions

    How to Make Allergy Friendly

    This Roasted Zucchini Sauce is already vegan, gluten-free, dairy-free, egg-free, nut-free, and soy-free.

    How to Fix a Mistake

    Sauce too thin: Add extra sunflower seeds. Or strain the sauce over a fine mesh strainer lined with cheesecloth or coffee filter to remove excess liquid.

    Sauce too thick: Add extra lemon juice or broth in tablespoon increments until it thins to your desired consistency. Alternatively, if you are using this as a pasta sauce, use some of the pasta cooking water to thin the sauce.

    Make Ahead Ideas

    This sauce is great to make ahead of time and keep in the fridge when needed. Simply follow the directions as listed and keep in an airtight container in the fridge.

    Storage Suggestions

    Store the sauce in an airtight container in the refrigerator for up to 4 days or in the freezer for up to one month. Defrost in the fridge or in the microwave. Be sure to use all of the sauce you've defrosted as the sauce will break down if re-frozen and defrosted.

    small yellow bowl of zucchini sauce on pasta with a fork, bowl of sauce and onion on wooden table

    Frequently Asked Questions

    Nutrition Benefits

    Zucchini is high in nutrients, vitamins and minerals like fiber, Vitamin B6, Vitamin C, and Magnesium. Despite being colorless, onions also boost benefits like Vitamin C, Vitamin B6, and Manganese. The seeds and oil give the sauce much needed fat to help absorb the nutrients and add richness for a more satisfying sauce.

    For half of a cup of sauce, you get one full serving of veggies. And it's a nutritious way to boost the taste of your meals.

    What to Serve with Roasted Zucchini Sauce

    This sauce is so versatile that you can serve it will practically anything. Use as a pasta sauce, over chicken or fish, on eggs, as a pizza sauce, or as a dip.

    small bowl of zucchini sauce pasta with spoon and another bowl of sauce with zucchinis and sunflower seeds

    Final thoughts:

    The Roasted Zucchini Sauce is great to keep in the fridge, so you can easily add flavor and nutrients to your food. While I rarely meal plan, I love having this on hand so I can make some basics like cooked chicken or quinoa and use this sauce to make them more exciting. Plus, it's such an easy way to get vitamins, minerals, and fiber in your dish.

    MORE ZUCCHINI RECIPES YOU'LL LOVE:

    • Zucchini Lasagna
    • Curry Lamb Stuffed Zucchini
    • Zucchini Pizza Bites
    • Roasted Zucchini and Goat Cheese
    • Maple Cinnamon Zucchini Chips

    bowl of zucchini sauce on white and blue napkin with zucchini and onions

    Roasted Zucchini Sauce

    An easy & tasty sauce that adds a pop of flavor, freshness, and tons of nutrients in a little dollop. Delicious on pasta, eggs, or as a dip
    5 from 2 votes
    Print Rate
    Prep Time: 10 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 12
    Author: Meme
    Total Cost: $3.34 or $0.28/serving

    Ingredients

    • 1 pound zucchini chopped, about 3 squash
    • 1 large onion chopped
    • 3 cloves garlic peeled
    • 3 Tablespoons olive oil divided
    • ¾ teaspoon salt divided
    • ½ cup vegetable broth unsalted, or chicken broth, plus more as needed
    • ¼ cup sunflower seeds
    • 1-3 Tablespoons fresh lemon juice

    Instructions

    • Preheat oven to 375°F.
    • Toss together chopped zucchini, onion, and garlic cloves with 1 tablespoon of olive oil and ¼ teaspoon salt. Spread on a rimmed baking sheet or baking dish, and roast in preheated oven for 25-30 minutes or until browned. Set aside for a few minutes to cool.
    • Transfer cooled veggies to a food processor and add broth, sunflower seeds, and remaining ½ teaspoon salt. Process until smooth. 
    • Stream in the remaining 2 tablespoons of olive oil and one tablespoon lemon juice. Process until incorporated. Add more broth if needed.
    • Add more lemon juice if needed {can also add more salt, olive oil, or sunflower seeds}. Keep refrigerated for up to 4 days.

    Notes

    *Makes 3 cups
    *I use unsalted, raw seeds. Roasted sunflower seeds will give a more pronounced flavor to the sauce.
    *You can also use pumpkin seeds, pistachios, almonds or walnuts. I recommend using unsalted and raw if possible. The flavor will change slightly but will still be delicious.
    *You can also add extra veggies and color by adding in 1-2 cups of fresh spinach and/or ¼ cup parsley.

    What to Use in This Recipe

    Knife
    Cutting Board
    silver baking sheet
    Baking Sheet
    Mini Food Processor
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    [showhide type="post" more_text="Click here for Nutrition Facts" less_text="Clear Nutrition Facts"]
    *

    Nutrition Facts
    Roasted Zucchini Sauce
    Serving Size
     
    4 tbsp
    Amount per Serving
    Calories
    60
    % Daily Value*
    Fat
     
    5
    g
    8
    %
    Sodium
     
    188
    mg
    8
    %
    Potassium
     
    137
    mg
    4
    %
    Carbohydrates
     
    3
    g
    1
    %
    Sugar
     
    1
    g
    1
    %
    Protein
     
    1
    g
    2
    %
    Vitamin A
     
    95
    IU
    2
    %
    Vitamin C
     
    8.4
    mg
    10
    %
    Calcium
     
    12
    mg
    1
    %
    Iron
     
    0.3
    mg
    2
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    *
    [/showhide]

    Meme

    This post was originally published March 10, 2014. Text, recipe, and photos have been updated.

    Doesn't this recipe look good?! You should probably share it:

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    Comments

    1. kathryn

      August 06, 2017 at 9:28 am

      Can this sauce be frozen in the freezer?

      Reply
      • Meme

        August 06, 2017 at 10:47 pm

        I have never frozen it before, but I can't see why not. I like to freeze pesto and this is similar to pesto. I usually freeze it in ice trays then transfer to a airtight container. Make sure to keep it tightly sealed, so it doesn't pick up any strange flavors in the freezer. You can defrost as much or as little as you want either in the fridge or by tossing with hot ingredients. Hope this helps 🙂

        Reply
    2. Amina Carmean

      May 16, 2018 at 4:25 pm

      5 stars
      Just made this and me and my daughter,3, devoured it! So good!

      Reply
      • Meme

        May 17, 2018 at 10:04 pm

        AHHH YAY!!!! That makes me so happy! Thanks for coming back to share with me 🙂
        xo

        Reply
    3. Laura

      June 04, 2018 at 8:23 am

      5 stars
      I LOVE the idea of roasted zucchini sauce! I have found that my baby girl can't handle raw zucchini, so this roasted sauce would be perfect!

      Reply
      • Meme

        June 05, 2018 at 2:07 pm

        It's delish!! Brings out the flavor of the zucchini in the best possible way. So happy your daughter can be able to enjoy zucchini 🙂

        Reply
    4. Sheetal

      July 29, 2018 at 11:59 am

      Can I use water or fresh lemon juice instead of stock?

      Reply
      • Meme

        July 29, 2018 at 2:54 pm

        Yes! I would use mostly water and a little lemon juice (plus the lemon juice included in the recipe). You might need to add a little more salt for flavor, but it will still be tasty! Enjoy!

        Reply
        • Sheetal Shah

          July 29, 2018 at 4:59 pm

          Thank you for your quick reply! Also, would this work without sunflower seeds? I really want to make this today but I don't have seeds or pine nuts at home. I have almonds but not sure if that would work.

          Reply
          • Meme

            July 29, 2018 at 5:53 pm

            It would definitely not be very thick. I'd leave out most of the water and just use the lemon juice recommended (1 to 3 tablespoons depending on desired taste and consistency).
            However, I think almonds would work. I'd recommend soaking in hot water for about 15 minutes. Then drain, and add them in the sauce in place of the sunflower seeds.
            Let me know if you have any other questions. Can't wait to hear how it turns out!

    5. Deb

      September 08, 2018 at 10:38 pm

      I don’t have a food processor so I used my vita mix. I got a beautiful creamy sauce. However the sunflower seeds were overpowering every other flavor. I had second thoughts before tossing them in, and I wish I had left them out. It was a dinner fail.
      I will make this again and delete the seeds. I’m sure my family will love it then.

      Reply
      • Meme

        September 10, 2018 at 12:21 am

        Oh I am so sorry you didn't enjoy them with the sunflower seeds! I love sunflower seeds, so I enjoy their flavor. Using raw, unsalted sunflower seeds helps to keep their flavor from overpowering the sauce. Hope you are able to try again with success 🙂
        xoxo

        Reply
    5 from 2 votes

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    Meme holding Watson at a restaurant in san diego.

    Hi, I'm Meme!

    A thirty-something registered dietitian nutritionist here to help you enjoy food, make eating easier, and live free of diets & shame.

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