Zucchini Dip – The New Avocado Toast

Healthy vegan zucchini dip

This is an extremely simple dish and that’s why I love it. Zucchinis (or courgettes if you’re in in the U.K and the Netherlands) are slowly cooked until they are broken down and only seasoned with a little bit of garlic, chili, lemon and salt and pepper. This recipe for a delicious zucchini dip is cheap to make, easy, vegan and very healthy.

Why I love zucchini

Zucchinis have a very delicate flavour which is often covered up from other stronger ingredients.  This zucchini dip recipe uses only cooked zucchinis with garlic, a little chili, lemon and olive oil. That’s it. The result is light, tasty and full of fresh flavour. Zucchinis are low-carb, low-calorie, and contain significant amounts of vitamin A, potassium and folate. I love zucchinis because they are versatile and always remind me of the start of summer with their peak season running from June to August.

New avocado toast?

One of the best ways to eat healthier is to incorporate some vegetables into your breakfast. This dip is great cold and spread over some multigrain toast in the morning with a couple of soft boiled eggs. It’s so good it could be the new avocado toast, and it’s also way cheaper! Making this dip is time effective because you can make a big batch and have it ready to go for the week in your fridge.

This is also a great way to reduce the meat in your diet which can be better for you and better for climate change. Two awesome benefits and all you have to do is swap the breakfast ham for this tasty spread.

What can I use it for?

  • Add a few tablespoons of yoghurt and it’s a healthy chip dip
  • Makes a nice sauce for salmon
  • Perfect on toast

Try this…

  • Add a bunch of fresh chopped basil at the end to freshen it up
  • Add some tahini and yoghurt to make a richer dip
  • Try with a pinch of sumac or coriander spice at the end
Healthy vegan zucchini dip

Zucchini Dip - The New Avocado Toast

This zucchini spread is so tasty it could be the new avocado toast. Light, fresh, vegan, keto, dairy-free, gluten-free, low-carb - this snack is SUPER healthy. It's awesome because its ready to go from the fridge and you can make a big batch that keeps for a long time.
5 from 3 votes
Prep Time 3 mins
Cook Time 20 mins
Cooling time 10 mins
Total Time 33 mins
Course Appetizer, Breakfast
Cuisine Italian-inspired, Middle-Eastern Inspired
Servings 4 people
Calories 147 kcal


  • Instant Pot (You can also use a normal pot with a lid)
  • Wooden spoon


  • 2 whole zucchinis yellow or green
  • 2 cloves garlic peeled
  • 1 tsp salt
  • 65 g olive oil high quality
  • tsp chili flakes
  • ½ piece lemon juice


  • First peel the zucchinis and cut into round slices about 1cm thick. Add them to a bowl with the salt and let them sit for 5 minutes.
    Peeled and sliced zucchini
  • Add the chili and the peeled garlic with the olive oil. This is the most important step because this is the flavour of the whole dish. If you burn the garlic you must start over as it will taste horrible.
    Normal Pot Cooking: Cook over low heat until the garlic sizzles and turns golden brown but not burnt. About 5 minutes. Discard the garlic.
    Instant Pot Cooking: Turn on the sauté function and cook the garlic until the garlic starts to sizzle. Turn off the sauté function and let cook for another 5 minutes or until golden brown. Discard the garlic.
    Now you have a beautiful garlic and chili infused oil! (You could also use this to dress over pizza!)
    Oil infusion and zucchini with salt in another bowl.
  • Normal Pot Cooking: Add the salted zucchinis to the pot with the infused oil (they should be slightly wet now from the salt) and cook over low heat with a lid until they break down completely. About 15-20 minutes. You will need to stir occasionally so it doesn't stick to the bottom and burn.
    Instant Pot Cooking: Add the salted zucchinis to the pot with the infused oil (they should be slightly wet now from the salt) and give it a quick stir. Close the lid and set to high pressure for 3 minutes. Depressurize naturally for about 10 minutes and then release the rest of the pressure with the valve.
    Browned garlic and infused oil
  • Normal Pot Cooking: After the zucchinis have cooked down, break them up with a wooden spoon and continue to cook without the lid over low heat to thicken it up. Add a squeeze of fresh lemon juice and taste taste. Add more salt if you desire.
    Instant Pot Cooking: Once fully depressurized, turn on the sauté function and continue to cook for about 5 minutes until most of the water is gone and it starts to thicken up. Stir continuously, breaking up the cooked pieces with a wooden spoon as you go. Add the squeeze of lemon juice and taste. Add more salt if you like.
    Pressure cooked zucchinis
  • Let the dip cool in the pan (about 10 minutes) and transfer to a sealed container or jar with a lid. Refrigerate. This dip stays good for about 5 days and freezes really well.
    Healthy vegan zucchini dip


Cooking the garlic correctly in the oil is the most important step. If you burn the garlic you must start over because it will taste horrible. 
It's important to always have some water in the pressure cooker to avoid the "burn" setting. If not enough water is released from salted the zucchinis, you can add 1-2 tbsps of water right before cooking. 
Keyword courgette dip, courgette spread, dairy-free burger buns, easy dip, healthy dip, healthy recipes, instant pot, keto, plant-based dip, vegan dip, Zucchini dip, zucchini spread

Have you tried this other vegan dip?→


  1. Betty

    Looks awesome! LOVE your presentation and narrative, with personal opinions.
    Thanks so much for sharing these! 🙂

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