Stuffed Zucchini Boats
Tender roasted zucchini boats are filled with a savory quinoa, tomato, and herb mixture and topped with cheese.
Sodium note
Filled with a homemade quinoa and vegetable mixture seasoned with herbs instead of salt.
Ingredients
- 4 medium zucchini, halved lengthwise
- 1 cup cooked quinoa
- 1 tablespoon olive oil, plus more for brushing
- 1/2 cup diced tomatoes
- 1/4 cup diced red onion
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper
- 1/2 cup shredded low-sodium mozzarella
- 2 tablespoons chopped fresh basil
Method
- 1
Preheat oven to 400°F and line a baking sheet with parchment paper.
- 2
Scoop out the centers of the zucchini halves, leaving a 1/4-inch shell, and reserve the flesh, chopped, for the filling.
- 3
Brush zucchini shells lightly with olive oil and arrange cut-side up on the baking sheet.
- 4
Heat 1 tablespoon olive oil in a skillet over medium heat and sauté onion and reserved zucchini flesh 4-5 minutes until softened. Add garlic and cook 1 minute more.
- 5
Stir in tomatoes, cooked quinoa, oregano, and black pepper; cook 2-3 minutes until heated through.
- 6
Spoon the filling into the zucchini shells, top with mozzarella, and bake 20-25 minutes until zucchini is tender and cheese is melted.
- 7
Top with fresh basil before serving.
Nutrition (estimated, per serving)
- Calories
- 190
- Protein
- 9g
- Carbs
- 20g
- Fat
- 8g
- Sodium
- 75 mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Use bulgur or couscous in place of quinoa.
- Swap mozzarella for feta (use sparingly) for a tangier finish.
- Add cooked crumbled Italian sausage to the filling for a meatier version.
Tips
- Salt the zucchini flesh trick isn't needed here; roasting removes excess moisture naturally.
- Quinoa can be swapped for cooked rice or couscous if that's what you have on hand.
- These reheat well, making them great for meal prep lunches.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
