Can you eat the skin of zucchini and yellow squash?

Quick Answer

Yes, the skin of zucchini and yellow squash is completely edible and safe to eat. The skin contains beneficial nutrients like fiber, vitamins, and minerals. Eating the skin can add nutrition, texture, and flavor to dishes. However, some people may want to peel zucchini and yellow squash if the skin is tough, bitter tasting, or if the texture bothers them. But for most people eating the skin is fine and even beneficial.

Nutritional Benefits of Eating the Skin

The skin of zucchini and yellow squash contains a number of beneficial nutrients including:

• Fiber – The skin is a good source of fiber, providing 2 grams of fiber per medium zucchini or yellow squash. Fiber is important for digestive health, heart health, stabilizing blood sugar levels, and weight maintenance.
• Vitamin C – The skin contains vitamin C which is an antioxidant that supports immune function and collagen production.
• Vitamin A – Yellow squash skin is high in beta-carotene, which the body converts into vitamin A. Vitamin A supports eye health and immune function.
• Potassium – The skin provides potassium, which plays key roles in muscle contraction, nerve transmission, hydration, and electrolyte balance.
• Magnesium – Magnesium in the skin helps regulate blood pressure, blood sugar, nerve function, energy production, and more.
• Manganese – Manganese supports nutrient absorption, metabolism, bone development, and wound healing.

Overall the skin contains a more concentrated source of nutrients than the flesh. By peeling the skin, you lose out on these beneficial vitamins, minerals, antioxidants, and fiber.

Should You Peel Zucchini and Yellow Squash?

For most people, leaving the skin on zucchini and yellow squash is perfectly fine and provides added nutrition. However, there are some instances where peeling may be preferable:

• If the skin is overly tough – Older, larger zucchinis and yellow squash tend to have thicker, woodier skin that can be unpalatable. Peeling can soften it.
• If the skin is bitter – A very thick skin with large seeds can sometimes have a bitter taste. This bitterness is due to compounds called cucurbitacins. Peeling can remove the bitterness.
• If the skin irritates your digestive system – For people with digestive issues like IBS, the skin may be hard to break down and could cause discomfort.
• If you don’t like the texture – Some people just don’t like the texture of skin in dishes. Peeling can create a smoother consistency.
• For certain preparations – Dishes like zucchini bread may come out better texture-wise without the skin.

So consider your personal taste preferences, the condition and variety of the squash, and how you plan to use it. Just know that for most types of cooking, the skin can be eaten without problems.

How to Prepare Zucchini and Yellow Squash Skin for Eating

Here are some tips for preparing zucchini and yellow squash skin to eat:

• Wash thoroughly – Give the skin a good scrub under running water to remove any dirt or residues. Use a vegetable brush if needed.
• Trim ends – Cut off the stem and blossom ends which tend to be harder.
• Peel if preferred – Use a vegetable peeler or paring knife to remove skin if desired.
• Leave skin on for cooking – Many recipes involve cooking the squash with skin on to retain the nutrients.
• Remove skin after cooking if too tough – Roasting, grilling, or sautéing can be done with skin on. Then it’s easy to peel off after if needed.
• Shred/blend/puree – Add cooked squash with skin into a food processor, blender, or juicer to make skin unnoticeable.

The skin contains no harmful compounds and does not need to be removed or avoided. But with the right preparation methods, you can make the skin softer and more palatable if it seems too tough or bitter when raw.

Tips for Cooking Zucchini and Yellow Squash Skin

There are easy ways to cook zucchini and yellow squash skin so it turns out tender:

• Roast – Toss halved or sliced squash in olive oil and roast in a 400°F oven until browned and tender, around 15-20 minutes.
• Sauté – Cook halved, sliced or diced squash over medium-high heat in olive oil for 6-10 minutes until lightly browned.
• Grill – Brush slices or halves with oil and grill for 5-10 minutes per side. Grill marks add nice flavor.
• Boil/steam – Add squash halves or pieces to boiling water or a steamer for about 5 minutes until just tender but not mushy.
• Microwave – On high for 3-5 minutes depending on quantity, flipping halfway. Poke holes to vent.
• Bake into dishes – In breads, casseroles, frittatas, etc. the surrounding ingredients help soften the skin.

High, dry heat methods like roasting, sautéing, and grilling work well to reduce moisture and soften the skin. Boiling/steaming briefly also ensures tenderness.

Dishes and Recipes to Use Zucchini and Yellow Squash Skin

Here are some tasty ways to eat zucchini and yellow squash skin:

• Roasted squash – Toss halved or sliced squash in olive oil, salt, and spices, roast until browned.
• Stuffed squash – Scoop out seeded halves, stuff with meat, grains, cheese, etc. and bake.
• Grilled squash – Grill slices, halves or spears directly on a grill or on skewers.
• Sautéed squash medley – Dice zucchini and yellow squash, sauté with onions, bell peppers, etc.
• Squash pasta – Shred or spiralize squash, sauté lightly, and toss with pasta.
• Squash lasagna – Layer roasted squash slices into lasagna instead of noodles.
• Squash gratin – Layer sliced squash with cream/cheese sauce, top with cheese, bake.
• Squash pizza – Top dough with sauce, squash slices, cheese, bake.
• Squash fritters/pancakes – Grate squash, mix into batter, cook like pancakes.
• Baked squash chips – Toss thinly sliced squash in oil, salt, bake until crispy.

The skin adds great texture, color, and flavor to any cooked squash dish. Roast, grill, or sauté the skin to perfection and enjoy!

Potential Concerns with Eating the Skin

There are very few concerns related to eating zucchini or yellow squash skin:

• Pesticide residue – Unwashed squash may have traces of pesticides on the skin. Always thoroughly wash squash to remove residues.
• Difficult to digest – Older squash skin or certain varieties may be fibrous. Peel if skin seems too tough to chew easily.
• Allergies – Those with sensitivity to squash or related foods may react. Monitor for any irritation.
• Choking hazard – For young children or those with swallowing difficulties, diced skin could potentially pose a choking risk.
• Bitter taste – Overgrown squash with large seeds can sometimes taste very bitter. Peeling removes bitterness.

For most people, the skin is completely safe and provides extra nutrition and texture. But monitor your individual tolerance.

Nutrition Facts for Zucchini and Yellow Squash Skin

Below is a nutrition comparison of zucchini and yellow squash with and without skin (per 1 cup sliced raw):

Nutrient	Zucchini with skin	Zucchini peeled	Yellow squash with skin	Yellow squash peeled
Calories	19	17	20	18
Fiber	2g	1g	2g	1g
Vitamin C	17% DV	15% DV	9% DV	7% DV
Vitamin A	4% DV	2% DV	15% DV	9% DV
Potassium	8% DV	7% DV	8% DV	7% DV

*Percent Daily Value based on a 2000 calorie diet.

As shown, the skin provides a significant amount of fiber, vitamin C, vitamin A, and potassium compared to peeled squash. Leaving the skin on adds more nutrients!

Storing Zucchini and Yellow Squash with Skin On

Storing zucchini and yellow squash is best done with the skin on to protect the flesh:

• Leave whole – Squash keeps longest when whole. The skin protects the inside from exposure.
• Refrigerate – Keep whole squash stored in the crisper drawer of the fridge.
• Use within 5 days – Whole, intact squash keeps for about 5 days when refrigerated.
• Cut squash deteriorates faster – Once cut or peeled, use within 1-2 days.
• Avoid freezer burn – Frozen cut squash gets freezer burned without skin. Blanch before freezing.

The skin helps squash retain moisture and freshness during storage. Refrigerate whole squash with skin on for longest life.

Conclusion

The skin of zucchini and yellow squash provides fiber, vitamins, minerals, and antioxidant benefits. Eating the skin adds nutrition and texture to cooked dishes. Unless the skin is excessively tough, bitter, irritating, or undesirable for a certain recipe, it can typically be eaten without problems. Proper cleaning and cooking methods can help soften and enhance the skin. For best nutrition and storage, leave the skin on zucchini and yellow squash.