Zucchini & Mashed 'Taters [Recipe]

Zucchini Mashed Potatoes..... 


I was fooling around in the kitchen on a bright, sunny Sunday morning in August with a bucket full of fresh vegetables that was given to me. I hadn't eaten potatoes all summer and wasn't feeling like eating them roasted. In this recipe I leave the skins on, but for a cleaner mashed potato mix, you can peel them. I never peel any of my vegetables ever, as so much of the nutrients are in the skin. Why refine your food?

My thought on Zucchini is that it’s not always the most popular vegetable and here's a way to get it into your meals without it being the main focus. However it is the best-known summer squash and does have great health benefits: being 95% water means they are great to eat in the summer (why they are available at the perfect time, thank you nature!) and thus are hydrating. For this reason they are also easy to digest. I decided to play with combining zucchini chunks into mashed potatoes and it was a total hit!


  • 10-12 small red-skinned potatoes (2 lbs) cut into chunks

  • 2 cloves garlic, peeled and crushed

  • 2 zucchini cut into 1 inch cubes

  • ½ cup parmesan or asiago cheese (optional)

  • 4 ounces butter (optional, for dairy free use coconut milk)

  • ¼ cup extra virgin olive oil

  • 1 tablespoon fresh or dried dill (optional)

  • salt and pepper (to taste)


Place the chunked potatoes in a medium pot and cover with water by 2 inches. Add 1 tablespoon salt and bring the mixture to a simmer. Cook the potatoes at a simmer for approximately 17-20 minutes until tender.

Add the cubes of zucchini to the pot, they will float on top, and let simmer 5-7 minutes more. Pour all the vegetables into a strainer and leave to drain 5 minutes.

Transfer the potatoes, zucchini and garlic to a bowl, add the parmesan and dill if desired, and the butter and olive oil. Whip the potatoes with an electric mixer until creamy but not perfectly smooth. (If you whip too much, you get potato glue!) Season to taste with salt and pepper.

Serve creamy immediately or transfer to a baking dish and top with more cheese or traditionally-fermented sourdough bread crumbs and bake until well browned on top.

Eat slow and enjoy! Do you follow Lutz Nutrition on Instagram? See what I’m eatin’ and what we stand for!