Sautéed Summer Squash
Sautéed summer squash is a quick, easy side dish made with yellow squash, zucchini, red peppers, and olive oil. A flavorful and healthy recipe that’s perfect for the summer months.
If you’re swimming in zucchini and yellow squash this summer and wondering what on earth to do with them, I’ve got you. This simple dish is one of my favorite ways to celebrate fresh vegetables during peak season. Sautéed summer squash is an easy side dish that brings flavor, color, and nutrition to the table with just a few simple ingredients.
If you’re hungry for more fresh summer fare, check out these Summer Cooking Ideas and Recipes. Sautéed summer squash fits right in, making it an easy favorite for any summer meal.
Easy Sautéed Summer Squash Recipe
This recipe is simple, with few ingredients such as zucchini, yellow squash, red peppers, garlic, and basil. It’s a go-to in my kitchen and one of those healthy recipes that checks all the boxes: fast, flavorful, light, low-carb, and good for you.
Zucchini “Zukinia” and yellow squash “Zolta dynia” in Poland are very popular vegetables, especially during summer. As a kid in Poland, summer meant tagging along with my parents and my grandma to the farmer’s market every other day. She had this ninja skill of squeezing squash to pick the freshest ones — like a pro!
She’d load up bags with yellow zucchini, red peppers, and herbs that smelled like a garden party. I’d try to chop the veggies (and probably chopped my fingers more than once), while she tossed them in a hot pan on the coal stove (yes, that’s what we cooked on until I was 10 years old!) with a little butter. We’d eat it all outside with boiled potatoes, cucumber salad, and broiled chicken — simple, tasty, and no fuss.
Now, living in Colorado, I still hit up farmers markets for fresh squash and peppers. I just love Farmers markets and the beautiful produce. I sauté them with garlic and fresh basil, sometimes add parmesan because, well… cheese makes everything better. It’s quick, easy, and still reminds me of those summer days, but with zero finger injuries this time!
As a Nutrition Consultant and Chef I’m always on the hunt for easy side dishes that are nourishing, seasonal, and low-stress. This recipe checks every box. Sautéed summer squash is quick to prepare, low in calories, rich in nutrients, and ridiculously flexible. It works beautifully with chicken drumsticks, baked cod in red roasted pepper sauce, one sheet salmon, or tossed over warm quinoa salad. It’s the kind of dish that looks fancy but is secretly effortless, which is a win in my book.
Why You’ll Love This Recipe
This is one of those favorite recipes that you’ll keep on rotation during the summer months because:
- It uses simple ingredients you probably already have from the grocery store or your garden.
- It’s a delicious veggie side dish that’s endlessly adaptable.
- It supports hormone health thanks to its antioxidant-rich ingredients.
- It’s a great way to use up fresh squash, zucchini, and red peppers when they’re in peak season.
- It goes with everything—fish, chicken, tofu, eggs—you name it.
As a chef, I also appreciate how zucchini and yellow squash behave in a hot pan. They cook evenly and caramelize beautifully when not overcrowded, and their mild flavor becomes something magical when combined with garlic and olive oil. I can sauté a big batch in a large skillet over medium heat and have a vibrant, colorful, and healthy side ready in under 15 minutes.
If you love packing your meals with fresh, seasonal veggies, you might find a lot of joy (and inspiration) in dishes like this Healthy Buddha Bowl Recipe—it’s another tasty way to use summer’s best produce.
Ingredient Substitutions and Add’s In
One of the best things about this yellow squash recipe is how forgiving it is. You can easily make substitutions based on what you have:
- Out of olive oil? Melt butter or use avocado oil for a different flavor profile.
- Swap red peppers with sweet onions or yellow onions.
- Add yellow or orange pepper.
- Use balsamic vinegar instead of apple cider vinegar.
- Add fennel and tarragon to it for a different flavor.
- Use fresh thyme instead of basil or a pinch of Italian seasoning for extra depth.
- Add some basil pesto or pepita pesto.
- Top it with Romesco sauce.
- No parmesan cheese? Nutritional yeast or a dollop of goat cheese work beautifully.
Did you know?
Summer squash is technically a fruit, not a vegetable! Botanically speaking, anything that develops from the flower of a plant and contains seeds is a fruit—so zucchini, yellow squash, and even cucumbers fall into that category. But because of their mild flavor and savory uses, we treat them like vegetables in the kitchen. Summer squash is also harvested while the skin is still soft and edible, which is why you don’t need to peel it before cooking—making prep quick and easy.
How to Make Sautéed Summer Squash
- Start by juliening or slicing your zucchini and yellow squash into half moons. If the squash is very large with larger seeds, you might want to use a vegetable peeler to remove the skin for a more tender bite.
- Cut the red pepper into thin strips or bite-sized chunks.
- Heat olive oil or a little butter in a large skillet or nonstick skillet over medium heat. Make sure the pan is hot before you add the vegetables so they get that nice golden brown sear.
- Add the zucchini, yellow squash, and red peppers and thyme to the pan. Sauté over medium-high heat, stirring occasionally, until the vegetables are tender but still have some bite. This usually takes 8 to 10 minutes.
- Add minced garlic or a sprinkle of garlic powder, sea salt, and black pepper. Continue cooking for another 1-2 minutes. Do not overcook the veggies, as they will become soggy. Just keep them al dente, you want to keep them crunchy.
- Turn off the heat and stir in chopped fresh basil or thyme. For brightness, finish with a handful of Parmesan cheese or a splash of lemon juice.
Health Benefits of the Ingredients
Zucchini and yellow squash are rich in fiber and antioxidants that help with estrogen detoxification. They support gut health, which is deeply connected to hormonal balance.
Red peppers are high in vitamin C, which boosts your immune system and helps your body produce collagen—important for skin, joints, and adrenal function.
Garlic is known for its anti-inflammatory and immune-supporting properties. It’s also great for the liver, which plays a key role in hormone clearance.
Olive oil is rich in monounsaturated fats and polyphenols. It supports hormone production and helps reduce inflammation, which is especially important for women in perimenopause or post-40.
Fresh herbs like basil and thyme offer antioxidants and adaptogenic properties that can help the body better cope with stress—a major factor in hormone health.
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Chef Angie’s Tips
- Don’t overcrowd the pan. Sautéing in batches allows the vegetables to brown rather than steam.
- Use a sharp knife to create uniform slices for even cooking.
- Add garlic at the end of cooking to prevent burning and bitterness.
- A splash of lemon juice at the end adds brightness and helps balance the sweetness of the red peppers and squash.
Ways to Serve
- As a side to grilled chicken, fish, or steak
- Tossed into a pasta salad with fresh mozzarella and cherry tomatoes
- Added to scrambled eggs or an omelet for a veggie-packed breakfast
- Served cold the next day over a bed of greens with a spoonful of hummus
- Mixed into cooked quinoa or brown rice for a complete meal
You could even use leftovers as a savory filling for a zucchini bread variation. Yes, really—it’s a fun twist!
Storage
Store leftovers in an airtight container in the fridge for up to 3 days. These veggies reheat well in a skillet over medium heat or in the microwave. Because of their water content, I don’t recommend freezing them, but you probably won’t have leftovers anyway!
Equipment You’ll Need
- Large skillet or nonstick skillet
- Wooden spatula
- Cutting board and sharp knife
- Vegetable peeler (optional)
- Measuring spoons
- Garlic mincer
FAQ
Do I need to peel zucchini or yellow squash?
No, unless the squash is oversized and has thicker skin. Most of the time, a quick rinse is all you need.
Can I make this dairy-free?
Absolutely. Just skip the parmesan cheese or use a dairy-free alternative.
Can I use dried herbs instead of fresh?
Yes. Italian seasoning is a great substitute for fresh basil or thyme if you’re in a pinch.
What’s the best way to reheat this?
Use a skillet over medium heat for the best texture. Avoid the microwave if you want to preserve the slight crisp on the edges.
Can I double the recipe?
Yes, but use two pans or sauté in batches so the veggies get golden brown instead of soggy.
This sautéed squash recipe is simple but hits all the right notes. It’s quick, seasonal, packed with fresh vegetables, and one of the best ways to make the most of summer produce. Whether you’re cooking for your family, a client, or just yourself, this is one of those favorite recipes you’ll come back to every year.
It’s not just a delicious summer side dish—it’s a love letter to the summer months, to childhood memories, to the farmers markets, and to the beauty of keeping things simple. And sometimes, that’s the most nourishing thing of all.
More Summer Recipes
Best Jamaican Jerk Chicken
Gluten-Free Key Lime Bars
Classic Virgin Mojito Mocktail
Chicken Drumsticks With Chimichurri Sauce
Dragon Fruit Lemonade
Roasted Strawberries Vinaigrette – Summer Salad
Pineapple Cucumber Lemonade With Basil
Cucumber Radish Salad With Fresh Dill
Polish Tomato and Dill Pickles Salad
Polish Young/New Potatoes With Dill
No-Bake Peach Cheesecake (Polish Sernik na Zimno)
Polish Sorrel Soup With Hard Boiled Egg (Zupa Szczawiowa)
Grilled Peaches With Balsamic Vinegar
Sautéed Summer Squash
Ingredients
- 3 Zuchini
- 2 Yellow Squash
- 1 Red bell pepper
- 1 tbsp Garlic minced
- 1 tbsp Thyme fresh, chopped
- 2 tsp Apple cider vinegar or lemon juice
- 3 oz Basil
- 2 tbsp Olive oil
Instructions
- Start by juliening or slicing your zucchini and yellow squash into half moons. If the squash is very large with larger seeds, you might want to use a vegetable peeler to remove the skin for a more tender bite.2. Cut the red pepper into thin strips or bite-sized chunks.3. Heat olive oil or a little butter in a large skillet or nonstick skillet over medium heat. Make sure the pan is hot before you add the vegetables so they get that nice golden brown sear.4. Add the zucchini, yellow squash, and red peppers and thyme to the pan. 5. Sauté over medium-high heat, stirring occasionally, until the vegetables are tender but still have some bite. This usually takes 8 to 10 minutes.6. Add minced garlic or a sprinkle of garlic powder, sea salt, and black pepper. Continue cooking for another 1-2 minutes. Do not overcook the veggies, as they will become soggy. Just keep them al dente, you want to keep them crunchy.7. Turn off the heat and stir in chopped fresh basil or thyme. For brightness, finish with a handful of Parmesan cheese or a splash of apple cider vinegar or lemon juice.
Nutrition
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