Did you know that the flowers that grow on the zucchini plant are not only edible, but delicious. They offer a delicate flavor and are ideal for stuffing. These flowers are a garden masterpiece, and often underutilized because so little is known about them. This easy air fried stuffed zucchini flowers recipe allows you to enjoy this delicious delicacy, but with lightened-up ingredients and a cooking method that doesn’t use oil.
All about zucchini flowers
Zucchini flowers, also known as squash blossoms, are beautiful yellow flowers that grow on the zucchini plant. They are bright yellow in color, with bits of green throughout. If you don’t have access to a garden, you can sometimes find these flowers at farmer’s markets, however they are typically not sold in regular supermarkets. It might be a foreign concept to eat flowers, but if you grew up eating these delicacies, you know what a treat they are.
Stuffed zucchini flowers are one of my favorite things to order as an appetizer at a restaurant- if they’re offering, I’m ordering! Typically, you can find these flowers stuffed with delicious cheese (sometimes restaurants use Fontina cheese for this) and pan fried. If you or a relative has a garden and grows zucchini, do not let these flowers go unused!
My in-laws have a massive garden in their backyard with anything you can imagine. The garden is my father in law’s pride and joy, but what brings him the most joy is delivering to his friends and family everything he grows. I always look forward to him delivering me these zucchini flowers so that I can make this dish.
Frequently asked questions about this recipe
- Where can I find zucchini flowers (or squash blossoms)? You can only find these in gardens, farms, or farmer’s markets typically. These are not sold in supermarkets.
- Can I make these in the oven if I don’t have an air fryer? I have not tried this recipe in the oven, but I do not think it would work well. If you don’t have an air fryer, I recommend pan-frying them instead.
- Which air fryer do you have? I have the Gowise 7qt air fryer. It is wonderful, and it makes the food super crispy and delicious. It also has a large basket, so I was able to cook the entire batch of zucchini flowers at once.
- Do you have a marinara sauce recipe? Click here.
What will I need to make this recipe?
- zucchini flowers (also known as squash blossoms)
- Can be found in gardens and farmer’s markets only
- part-skim ricotta
- fat-free mozzarella
- pecorino Romano or parmesan cheese
- fresh basil
- fresh parsley
- kosher salt
- fresh cracked pepper
- all purpose flour
- egg whites
- cooking spray
How to make air fried stuffed zucchini flowers
Cleaning the zucchini flowers
First, you need to clean the zucchini flowers. They are extremely delicate, so you can’t be rough when you do this step, otherwise they will break. I simply put the faucet on a very small stream, and run the flowers under the stream individually. Then, I pull out the bud from the inside of the blossom, and I remove the stems from around the base of each flower.
Once that’s done, I place them to the side on a paper towel to dry. Make sure you wash these flowers thoroughly, because tiny bugs like to hide out in the inside of the flowers (they are flowers, after all!)
Making the filling and stuffing the zucchini flowers
After you wash the flowers, you can prep the filling. To do this, simply combine the part-skim ricotta, fat free mozzarella, the pecorino Romano or parmesan cheese, the salt and pepper, and the chopped fresh herbs.
Gently open each flower and put a heaping teaspoon of the filling mixture inside, and then twist the ends of the flower to form a seal at the base of each stuffed blossom.
Breading and air frying the zucchini flowers
Next, prepare your dredging station with one bowl for the egg whites, and one bowl for the all purpose flour. Season the flour with some salt and pepper.
Dip each stuffed blossom into the egg whites, followed by the flour, and toss to coat. Then, spray the bottom of your air fryer basket with olive oil spray and lay the stuffed blossoms in the basket. Spray the tops of the blossoms with more olive oil spray.
Air fry at 370 for 12 minutes. Halfway through, gently flip the blossoms over and spray them with more olive oil spray.
Serve with marinara sauce for dipping.
Air Fried Stuffed Zucchini Flowers
- air fryer
- 12 zucchini flowers
- ½ cup part skim ricotta
- ¼ cup fat free mozzarella
- 1 teaspoon pecorino Romano cheese, or parmesan cheese
- 2 tablespoons basil, fresh, chopped
- 2 tablespoons parsley, fresh, chopped
- ⅓ cup egg whites
- ¼ cup all purpose flour
- kosher salt and black pepper
- olive oil spray
- Gently rinse the zucchini flowers under cold water.
- Remove the stem and the bud from the inside of each flower, and set aside.
- In a bowl, combine the ricotta, mozzarella, pecorino Romano, a pinch of salt, a pinch of pepper, and the fresh herbs.
- Stuff the inside of each blossom with a heaping teaspoon of the mixture.
- Press and twist the petals of the flower together to form seal.
- Prep all of the flowers.
- Add the flour to a shallow dish with a pinch of salt and pepper.
- Dip the blossoms into the egg whites and then into the flour, toss to coat.
- Spray the bottom of an air fryer with olive oil spray and place the blossoms in, then spray the tops.
- Air fry at 370 for about 12 minutes, flipping halfway (delicately) and spaying again.
- Serve with marinara sauce for dipping.
- 1 WW point each (all plans)