I recently visited my parents in the Bitterroot Valley in Montana where they have a large garden of beautiful vegetables. Zucchini is an easy squash to grow and can grow to over three feet in length. The zucchini we see in the store are harvested when immature because they have the best flavor. So, when you have giants in your garden, what can you do with all that zucchini? I like to freeze it to use throughout the winter in dishes like soups, frittatas, and muffins. Using my food processor, I shred it then place it on a sheet pan and freeze. Once frozen, I break it into manageable sizes and put in a large Ziplock bag. Then, when I need some, I just pull a chunk out and let it thaw.

When using in baked goods its important to allow it to fully thaw and then squeeze the liquid out. Otherwise, your batter will be too moist. You can discard the liquid or add it to a smoothie or soup.

Some fun nutritional facts about zucchini (1 cup cooked)

  • 40% Vitamin A of the Reference Daily Intake (RDI)
  • 16% Manganese of the RDI
  • 14% Vitamin C of the RDI
  • 13% Potassium of the RDI
  • 10% or less of Vitamin K, Folate, Copper, Phosphorus, Vitamin B6 and Thiamine.

Incorporating zucchini into dishes doesn’t add a lot of flavor but it does add a lot of nutrients including insoluble fiber which helps with digestion and feeds our friendly gut bacteria.

Muffins are so versatile and easy to make to have on hand for a quick snack or the kid’s lunches. These muffins offer a nutritional boost to anyone’s day. You can add ½ cup of nuts; pecans or walnuts are nice, but I omitted since nuts are a no-no at my daughter’s school.


  • 1 cup gluten free oat flour
  • 1 cup gluten free 1:1 flour (I like Bob’s Red Mill or Namaste flours)
  • 1/3 cup organic unflavored pea protein
  • ¾ cup organic cane sugar or honey
  • 2 teaspoons baking soda
  • 2 teaspoons ground cinnamon
  • ¼ teaspoon Kosher salt
  • 1 cup shredded zucchini, fresh or frozen (if frozen, thaw completely and drain excess liquid)
  • 1 cup shredded carrots
  • 1 apple cored and grated
  • ½ cup unsweetened coconut flakes
  • ½ cup raisins or chocolate chips
  • 3 eggs
  • 2/3 cup unsweetened apple sauce
  • 1/3 cup avocado oil
  • 2 teaspoons vanilla extract


  1. Preheat oven to 350 degrees F (175 degrees C). Grease 12 muffin cups, or line with paper muffin liners.
  2. In a large bowl, mix, flours, pea protein, sugar, baking soda, cinnamon, and salt until well combined. Add shredded zucchini, carrots, apple, raisins or chocolate chips, and coconut. Stir to combine
  3. In a separate bowl, beat eggs, apple sauce, oil and vanilla. Stir egg mixture into zucchini mixture until just combined. There should be no dry lumps. DO NOT OVER MIX!
  4. Scoop batter into prepared muffin cups.
  5. Bake in preheated oven for 20-25 minutes, or until a toothpick inserted into the center of the muffin comes out clean. Tops should be golden brown.
  6. Remove from oven and allow to cool for 10 minutes before removing and cooling completely on wire rack
  7. Once cooled, store in airtight container in the fridge and use in 4-5 days. These freeze well too.