These Healthy Fried Zucchini Blossoms are one of my favorite summer recipes—light, crispy, and made with just a few simple, wholesome ingredients. If you’ve ever come across delicate zucchini flowers at the farmer’s market or in your garden and wondered how to cook them, this is it.

You might remember a couple summers ago when I came back from a trip to literally a lifetime supply of giant zucchini in my garden (IYKYK – and if not, here’s the proof). Clearly, I’m still not over it, lol. You all gave me so many great ideas for how to use them, and this was one of a few zucchini recipes to come out of that hilarious moment. I’m resurfacing it now because it’s a definite must-make.

The Healthy, Unexpected Appetizer You’ll Be Hooked On

If you’ve never tried them, zucchini blossoms are so delish—and surprisingly packed with nutrients like vitamin C, antioxidants, and fiber. These little cuties have a mild, slightly sweet flavor that pairs perfectly with a light batter and a quick pan-fry. No deep fryer needed.

When I first tested this recipe, it was actually my first time making them—and my only regret is that they didn’t make it into my cookbook. I gave this traditional Italian appetizer a healthy twist with a light, gluten-free batter that turns golden and crisp with just a simple pan-fry in avocado oil. That’s it!

Whether you’re new to cooking edible flowers or just looking for a fun, easy, healthy-ish zucchini blossom recipe, you’re going to love this one. I’m biased, but, what’s note to love? A gluten-free fried zucchini blossom recipe that makes for a perfect seasonal appetizer that’s both unexpected and easy. Yes, please.

What Makes These Zucchini Blossoms Healthier

Instead of traditional frying methods that use seed oils or heavier cheese-stuffed fillings, this recipe keeps things simple and nutritious.

Zucchini blossoms are naturally low in calories and rich in minerals, and this version skips the deep fryer in favor of a cleaner pan-fried method using avocado oil. I also used soft goat cheese—my go-to lighter cheese option since I’m lactose intolerant.

Pair them with your favorite dip or enjoy on their own as a light snack or appetizer. Either way, these healthy fried zucchini blossoms are the perfect way to celebrate summer’s freshest produce.

Bonus: they come together in under 30 minutes. I love serving them hot from the pan with flaky salt, green onion, red chili flakes, and jalapeño. Chef’s kiss. Hope you love them—enjoy!

INGREDIENTS YOU’LL NEED:

For the filling:

Zucchini blossoms
Soft goat cheese
Green onion,
Fresh parsley
Minced garlic
Dried basil
Pink salt or sea salt
Fresh ground pepper

For the coating:

Brown rice flour
Water
Sea salt

To fry and serve:

Avocado oil
Flaky sea salt (optional, for topping)
Chopped green onion (optional, for topping)
Red chili flakes, (optional, for topping)
Thinly sliced jalapeño (optional, for topping)

HOW TO MAKE HEALTHY FRIED ZUCCHINI BLOSSOMS:

To Prep:

Remove and discard the stamens from each blossom. Set aside the blossoms once done.

Make the filling: in a bowl, mix together the goat cheese, green onion, fresh parsley, minced garlic, dried basil, salt and pepper. Gently open each blossom and spoon the mixture in (option to use your hands to fill instead of a spoon). Twist to close, and set aside.

Make the coating: stir together the flour and salt, then mix in water 1 tablespoon at a time until it reaches a slightly liquid consistency.

Cover each filled and closed blossom in the coating, then set aside.

To Fry and Serve:

In a large skillet on medium heat, heat avocado oil.

Once the oil in the pan is hot, use tongs to add the blossoms one-by-one. Cover and cook for 4-5 minutes, or until golden brown. You want the bottom of the blossoms that are on the pan to be fully golden-brown underneath before flipping, so they don’t stick.

Use a metal spatula to flip (be gentle in case they stick a little), and cook for another 4-6 minutes.

Once they are all cooked through and completely golden, remove from pan. Top with flaky salt, green onion, red chili flakes and jalapeño (if using), and serve. Enjoy!

RECIPE SUBSTITUTIONS & QUESTIONS

If you can’t find zucchini blossoms, try squash blossoms—they work just as well. I used soft goat cheese because it’s easier to digest if you’re lactose intolerant like me, but you can swap in ricotta, cream cheese, or skip the cheese altogether for a dairy-free version.

If you go cheese-free, try pairing them with my High-Protein Cottage Cheese Ranch Dip for dipping. Avocado oil is my go-to for pan-frying, but olive oil works in a pinch!

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What do zucchini blossoms taste like?

Zucchini blossoms have a delicate, slightly sweet flavor that’s often described as mild and earthy, with a hint of squash. When lightly battered and pan-fried, they become crispy on the outside while staying soft and tender inside—making them a perfect base for light cheeses or fresh herbs. They’re a unique summer ingredient that adds great flavor and texture to all of your summer snacky spreads.

How do you clean and prepare zucchini blossoms for frying?

To clean zucchini blossoms, gently open each flower and check for bugs or dirt, then remove the stamen or pistil inside. Use a damp paper towel to wipe the petals if needed—don’t rinse under running water, as they’re very delicate and can tear easily. Once cleaned, they’re ready to be stuffed or dipped in batter and pan-fried to crispy perfection.

More Healthy Zucchini Recipes to Try:

Spicy Sausage and Zucchini Skillet

Double Chocolate Zucchini Blender Muffins (and/or the bread version – so good!)

Protein-Packed Beef & Zucchini Lasagna

The Best Gluten-Free Zucchini Bread

Click here to watch the reel I made of this recipe 🙂

Healthy Fried Zucchini Blossoms

The Healthy, Unexpected Appetizer You’ll Be Hooked On