Easy vegan stuffed zucchini boats filled with veggies and savory seasoning. A healthy, plant-based dinner perfect for weeknights.
🧾 Ingredients
- 4 medium zucchini
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup cooked quinoa or rice
- ½ cup diced tomatoes (fresh or canned)
- ¼ cup chopped bell pepper
- ¼ cup chopped mushrooms
- 2 tbsp nutritional yeast
- 1 tsp Italian seasoning
- Salt and black pepper, to taste
- ¼ cup dairy-free cheese (optional)
- Fresh parsley or basil, for garnish
👩🍳 Instructions
First, preheat the oven to 375°F (190°C) and lightly grease a baking dish.
Next, slice the zucchini in half lengthwise and scoop out the centers, leaving a small border. Chop the scooped zucchini flesh and set aside.
Then, heat olive oil in a skillet over medium heat. Add the onion and garlic, and sauté for 2–3 minutes until fragrant.
After that, add the chopped zucchini flesh, bell pepper, and mushrooms. Cook for 4–5 minutes until softened.
Next, stir in the cooked quinoa, tomatoes, nutritional yeast, Italian seasoning, salt, and pepper. Mix well and remove from heat.
Meanwhile, arrange the zucchini boats in the baking dish and spoon the filling evenly into each one.
Then, sprinkle with dairy-free cheese if using. Cover loosely with foil and bake for 25 minutes.
Finally, remove the foil and bake for another 10 minutes until tender. Garnish with fresh herbs and serve warm.
💡 Tips & Variations
- Add protein: Mix in chickpeas, lentils, or crumbled tofu.
- Make it spicy: Add red pepper flakes or chili sauce.
- Low-carb option: Skip the grains and add extra veggies.
- Gluten-free: Use quinoa or certified gluten-free grains.
- Mexican-style: Add cumin, black beans, and corn; top with salsa.
🌱 Benefits of Vegan Stuffed Zucchini Boats
First, this dish is loaded with vegetables that provide fiber, vitamins, and antioxidants.
Additionally, zucchini is low in calories and high in water content, supporting hydration and digestion.
Moreover, using plant-based ingredients makes this meal dairy-free and heart-friendly.
Furthermore, it is easy to customize with different fillings and flavors.
In addition, these zucchini boats are light yet satisfying, making them ideal for balanced meals.
Finally, they are perfect for meal prep and reheat well for leftovers.
📊 Nutrition Facts (Per Serving – Approximate)
- Calories: 210
- Protein: 7g
- Carbohydrates: 28g
- Fiber: 6g
- Fat: 7g
- Sugar: 7g
- Sodium: 420mg
🧒 Kid-Friendly Version
To make this recipe kid-friendly, chop the vegetables very finely and reduce the garlic slightly. Add a little extra cooked rice or quinoa for a softer texture. You can also top with a mild dairy-free cheese and serve with ketchup or marinara for dipping.
