Stuffed Zucchini Boats are a delicious, low-carb, and healthy dish packed with flavor. Filled with a savory combination of seasoned meat, vegetables, and melted cheese, these zucchini boats are a satisfying main course that will please any crowd. Whether you’re looking for a light dinner or something to serve at a gathering, this recipe is versatile and easy to customize. You can even make them ahead of time for a convenient meal prep option!
Why You’ll Love This Recipe
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Healthy and Flavorful: Zucchini provides a nutritious base while the savory filling of ground meat, spices, and cheese creates a perfectly balanced meal.
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Easy to Customize: Swap out the meat for a vegetarian filling, add your favorite veggies, or experiment with different types of cheese.
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Low-Carb: Without rice or quinoa, this dish is naturally low in carbs, making it perfect for keto or low-carb diets.
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Make-Ahead Friendly: You can prepare the zucchini boats in advance, so they’re ready to pop in the oven when needed.
Ingredients
For the Zucchini Boats:
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4 medium zucchini (8-10 inches each)
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1 tablespoon olive oil
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1 medium yellow onion, finely chopped
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2 cloves garlic, minced
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1 pound lean ground beef (or ground turkey, chicken, or sausage)
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1 (14.5 oz) can diced tomatoes (undrained)
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½ cup tomato sauce or marinara sauce
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1 teaspoon Italian seasoning
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½ teaspoon salt (or to taste)
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¼ teaspoon black pepper (or to taste)
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½ cup cooked rice or quinoa (optional)
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1 cup shredded mozzarella cheese (divided)
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¼ cup grated Parmesan cheese
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Fresh parsley or basil for garnish (optional)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
Step 1: Preheat Oven and Prepare Zucchini
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Preheat your oven to 400°F (200°C).
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Wash the zucchini, trim off the ends, and slice each zucchini in half lengthwise.
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Use a spoon to scoop out the flesh, leaving about a ¼ to ½ inch thick shell. Chop the scooped-out zucchini flesh and set aside (you’ll need about 1 cup for the filling).
Step 2: Pre-Bake Zucchini Shells (Optional but Recommended)
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Place the hollowed-out zucchini halves on a baking sheet or in a 9×13-inch baking dish. Lightly brush them with olive oil and sprinkle with salt and pepper.
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Bake for 10-15 minutes to soften the zucchini. This step helps prevent the final dish from being watery. Remove from the oven and set aside.
Step 3: Make the Filling
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In a large skillet, heat olive oil over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Stir in the minced garlic and cook for another minute.
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Add the ground beef (or your choice of ground meat) to the skillet, breaking it apart with a spoon as it cooks. Cook for 8-10 minutes, or until browned. Drain any excess fat.
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Stir in the chopped zucchini flesh, diced tomatoes (with their juice), tomato sauce, Italian seasoning, salt, and pepper. Simmer for 10-15 minutes until the mixture thickens and flavors meld. If the mixture is too dry, add a little more tomato sauce or water.
Step 4: Add Optional Rice/Quinoa and Cheese
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If you’re using rice or quinoa, stir it into the meat mixture. Remove the skillet from the heat and mix in ½ cup of the shredded mozzarella cheese until it melts into the filling.
Step 5: Stuff the Zucchini Boats
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Carefully spoon the filling into the pre-baked zucchini shells. Pack the filling in gently but generously.
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Sprinkle the remaining mozzarella cheese and the grated Parmesan cheese evenly over the top of the stuffed zucchini boats.
Step 6: Bake the Stuffed Zucchini Boats
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Place the stuffed zucchini boats back into the oven and bake for 20-25 minutes, or until the zucchini is tender and the cheese is melted and bubbly. If you prefer your zucchini to be very soft, you may need to bake for an additional 5-10 minutes.
Step 7: Rest and Garnish
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Once baked, remove the zucchini boats from the oven and let them rest for 5-10 minutes. This allows the filling to set and makes them easier to handle.
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Garnish with freshly chopped parsley or basil if desired before serving.
Notes
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Meat Options: You can use ground turkey, chicken, sausage, or a combination. For a vegetarian version, try crumbled tofu, cooked lentils, or black beans in place of the meat.
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Cheese Options: Feel free to use different cheeses like cheddar, Monterey Jack, or Parmesan for varied flavors.
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Make-Ahead Option: You can prepare the filling and scoop out the zucchini shells a day ahead. Assemble the boats and store them covered in the refrigerator for up to 24 hours before baking. Add 5-10 extra minutes to the baking time if baking from cold.
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Storing Leftovers: Store leftovers in an airtight container in the fridge for up to 3-4 days. To reheat, bake at 350°F for 15-20 minutes, or microwave until heated through.
How to Serve:
Stuffed zucchini boats are a complete meal on their own, but you can serve them with:
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A side salad: A light green salad with vinaigrette complements the rich filling.
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Grains: Serve with quinoa, couscous, or a piece of crusty bread to round out the meal.
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Roasted vegetables: A medley of roasted bell peppers, broccoli, or asparagus adds color and nutrients.
Nutrition Information (Per Serving):
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Calories: Approximately 450-550 calories (depending on the meat and cheese used).
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Protein: High in protein, primarily from the ground meat and cheese.
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Fiber: Contains fiber from the zucchini, tomatoes, and any grains added.
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Low-Carb Option: If you omit the optional rice or quinoa, this dish is a great choice for low-carb or keto diets.
Stuffed zucchini boats are a fantastic, healthy meal that’s sure to satisfy your craving for something hearty and flavorful. Enjoy this delicious dish with your favorite sides, or on its own for a complete meal!
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Stuffed Zucchini Boats
- Total Time: 1 hour 5 minutes to 1 hour 30 minutes
- Yield: 4 (2 halves per person)
Description
These Stuffed Zucchini Boats are a delicious and healthy option that can be customized with various proteins, grains, and cheeses. The zucchini shells hold a flavorful filling of ground meat, vegetables, and cheese, baked until bubbly and golden.
Ingredients
For the Zucchini Boats:
4 medium zucchini (8–10 inches long each)
1 tablespoon olive oil (for sautéing)
1 medium yellow onion, finely chopped
2 cloves garlic, minced
1 pound lean ground beef (or ground turkey, chicken, sausage)
1 (14.5 ounce) can diced tomatoes (undrained)
1/2 cup tomato sauce or marinara sauce
1 teaspoon Italian seasoning
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper (or to taste)
1/2 cup cooked rice or quinoa (optional for a heartier filling)
1 cup shredded mozzarella cheese (divided)
1/4 cup grated Parmesan cheese
Fresh parsley or basil (chopped, for garnish, optional)
Instructions
1. Preheat Oven and Prepare Zucchini:
Preheat your oven to 400°F (200°C).
Wash the zucchini thoroughly. Trim off the ends, then slice each zucchini in half lengthwise.
2. Scoop Out Zucchini Flesh:
Use a spoon (grapefruit spoon or small melon baller) to scoop out the flesh from each zucchini half, leaving about a 1/4 to 1/2-inch thick shell. Be gentle to avoid piercing the skin.
Roughly chop the scooped-out zucchini flesh and set aside. You’ll need about 1 cup for the filling. Save the extra for soups or frittatas.
3. Pre-Bake Zucchini Shells (Optional but Recommended):
Place the hollowed-out zucchini boats, cut-side up, in a 9×13 inch baking dish or on a baking sheet. Lightly brush them with olive oil and season with a pinch of salt and pepper.
Bake for 10-15 minutes to tenderize the zucchini and prevent the final dish from being watery. Remove from oven and set aside.
4. Sauté Aromatics and Cook Meat:
Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chopped onion and cook for about 5-7 minutes until softened.
Stir in the minced garlic and cook for 1 more minute until fragrant.
Add the ground beef (or your chosen meat). Break it apart and cook for 8-10 minutes, or until browned. Drain any excess fat.
5. Add Vegetables and Seasonings:
Stir in the chopped zucchini flesh and cook for about 3-5 minutes until softened.
Add the undrained diced tomatoes, tomato sauce, Italian seasoning, salt, and black pepper. Stir everything well to combine.
Bring the mixture to a simmer, then reduce the heat to low. Cover and let it cook for 10-15 minutes to allow the flavors to meld. Add extra tomato sauce or a bit of water if the mixture seems too dry.
6. Add Rice/Quinoa and Cheese:
If you’re using cooked rice or quinoa, stir it into the filling now. Remove from heat.
Stir in 1/2 cup shredded mozzarella cheese, allowing it to melt into the mixture.
7. Stuff the Zucchini Boats:
Carefully spoon the filling evenly into each of the pre-baked zucchini boats, packing it gently but generously.
8. Top with Cheese:
Sprinkle the remaining 1/2 cup shredded mozzarella cheese and 1/4 cup grated Parmesan cheese evenly over the top of the filled zucchini boats.
9. Bake the Stuffed Zucchini:
Place the zucchini boats back into the preheated oven. Bake for 20-25 minutes, or until the zucchini is tender when pierced with a fork, the filling is heated through, and the cheese is melted and bubbly.
If you prefer softer zucchini, you may need an extra 5-10 minutes of baking.
10. Rest and Garnish:
Once baked, carefully remove the zucchini boats from the oven. Let them rest for 5-10 minutes before serving to allow the filling to set slightly.
Garnish with freshly chopped parsley or basil, if desired.
Notes
Nutrition Facts (Approximate per serving):
Calories: 450-550 per serving (This can vary based on type of meat, cheese, and optional rice/quinoa)
Protein: 30-35 grams
Fiber: 5-7 grams
Healthy Fats: 20-25 grams (from cheese, olive oil, and zucchini)
Vitamins and Minerals: Rich in Vitamin A, C, calcium, potassium, and B vitamins.
Serving Suggestions:
As a Main Course: These stuffed zucchini boats are hearty enough to be a complete meal. Serve two halves per person.
With a Side Salad: Pair with a crisp green salad for a well-rounded meal.
With Grains: If you didn’t include grains in the filling, serve with a side of quinoa, couscous, or garlic bread to round out the meal.
Roasted Vegetables: Complement the boats with a colorful medley of roasted veggies like broccoli, carrots, or asparagus.
Additional Tips:
For a Vegetarian Version: Replace the ground meat with lentils, black beans, or finely chopped mushrooms. You can also add extra veggies like bell peppers, spinach, or corn.
Cheese Variations: Use cheddar, provolone, or feta instead of mozzarella for different flavors.
Make-Ahead: You can assemble the stuffed zucchini boats ahead of time and store them in the refrigerator for up to 24 hours. Just bake them when ready.
Freezing: These zucchini boats freeze well. After baking, let them cool completely, then wrap them in plastic wrap and freeze for up to 3 months. Reheat by baking at 350°F (175°C) for 25-30 minutes, or until hot throughout.
- Prep Time: 10 minutes
- Cook Time: 35-50 minutes
