Stuffed zucchinis

Ingredients

• 4zucchinis
• 400 gbroccoli or cauliflower rice
• 2onions
• 2 clovesgarlic
• 3 tablespoonsolive oil
• 1 ballmozzarella
• 8sun-dried tomatoes
• to tasteItalian herbs
• to tastesalt and pepper
• 1baking sheet with parchment paper or a baking mat

Instructions

1. 1

   Prepare the zucchini

   Preheat the oven to 180°C. Wash the zucchinis and halve them lengthways. Scoop out the seeds and flesh to make boats, keeping the flesh for the filling. Brush the boats with some of the olive oil and arrange them on a baking sheet lined with parchment paper or a baking mat. Bake for 15 minutes.

2. 2

   Chop the vegetables

   While the zucchini boats bake, cut the scooped-out flesh into small cubes. Finely chop the onions and garlic.

3. 3

   Cook the filling

   Heat some of the olive oil in a sauté pan. Add the onion and garlic and cook until soft. Stir in the diced zucchini flesh and cook for 2 minutes. Add the broccoli or cauliflower rice, Italian herbs, salt and pepper to taste, then cook for a further 2 minutes.

4. 4

   Slice the toppings

   Thinly slice the mozzarella and sun-dried tomatoes.

5. 5

   Fill the boats

   Spoon the vegetable mixture into the zucchini boats. Top with the sun-dried tomatoes and mozzarella, then return them to the oven for 10 minutes.

6. 6

   Check and serve

   When the mozzarella is nicely golden brown, remove the zucchini boats from the oven. Carefully transfer them to plates.

What are stuffed zucchinis?

Stuffed zucchinis are hollowed-out courgettes filled and baked until tender. Stuffed vegetables are found in many cuisines, and this version uses Italian-style herbs, mozzarella and sun-dried tomatoes for a Mediterranean-inspired flavour.

The scooped-out flesh goes back into the filling, so the boats and their topping make use of the whole courgette. Broccoli or cauliflower rice adds bulk while keeping the filling centred on vegetables.

Nutrition and macros by portion

The nutrition label shows one serving as written: 290 calories, 13g protein, 24g carbs, 17g fat.

The broccoli or cauliflower rice, onions and zucchini provide most of the carbohydrates, while olive oil and mozzarella contribute much of the fat. Mozzarella supplies most of the protein. Add a crisp salad or another non-starchy vegetable to round out the plate.

Choosing the filling ingredients

Broccoli or cauliflower rice: either works here, so choose whichever you have or prefer. If it is particularly wet, let excess moisture cook off in the pan so the filling does not turn watery.

Mozzarella: slice it thinly so it can melt across the filling in the short final bake. Sun-dried tomatoes bring a concentrated, tangy note; slice them thinly to distribute their flavour.

Making sturdy zucchini boats

Scoop carefully: remove the seeds and flesh without cutting through the skin. A deep spoon or ice-cream scoop can help, but leave enough flesh around the edges to hold the filling.

Keep the flesh: chop it into small cubes so it cooks quickly and blends into the rice mixture. Brushing the boats with oil before their first bake helps them soften in the oven.

Cooking the filling

Start with the aromatics: cook the onion and garlic until soft before adding the courgette flesh. This gives them time to mellow without overcooking the rice.

Finish briefly: the recipe gives the diced courgette 2 minutes, then the rice mixture another 2 minutes. The filling will bake again inside the boats, so it does not need to be fully browned in the pan.

How to tell they are ready

Tender boats: after the first 15 minutes, the zucchini should have begun to soften but still be firm enough to fill. If it feels very firm, the final bake may leave it with more bite.

Golden topping: bake the filled boats for 10 minutes and look for melted mozzarella with a lightly golden surface. If the cheese has melted but is not browned, use its colour as the cue rather than extending the bake too long.

Serving the zucchini boats

Serve them hot as a vegetarian main, with a green salad or roasted vegetables alongside. The filling and cheese are satisfying, while a crisp side adds contrast to the soft baked courgette.

For a heartier meal, pair the boats with bread, potatoes or a grain. A lemony salad dressing can also balance the richness of the mozzarella and olive oil.

Recipe notes & tips

• Choose zucchini of similar size so the boats bake at roughly the same rate.
• Use a spoon to remove the seeds and flesh while keeping the outer walls intact.
• Dice the scooped-out flesh small so it cooks quickly and is easy to spoon into the boats.
• Taste the filling before stuffing and adjust the herbs, salt and pepper to your preference.
• Slice the mozzarella and sun-dried tomatoes thinly to spread them evenly across the boats.
• Lift the baked boats carefully, as softened zucchini can be delicate.

Variations

• Add fresh herbs: stir chopped basil or parsley into the filling just before stuffing.
• Use another cheese: replace the mozzarella with a mild melting cheese.
• Add chilli: mix a pinch of chilli flakes into the vegetables for gentle heat.
• Include mushrooms: finely chop and sauté them with the onion for an earthier filling.
• Choose one rice: use all broccoli rice or all cauliflower rice rather than combining them.

Common mistakes to avoid

• Scooping through the skin: leave a sturdy border so the boats can hold their filling.
• Discarding the flesh: chop it and add it to the pan as directed.
• Crowding the pan: cook the filling in a pan that gives it room to heat evenly.
• Leaving the rice mixture wet: cook off excess moisture before filling the boats.
• Overfilling the boats: spoon the mixture in carefully so it stays in place during baking.
• Waiting for deeply browned cheese: remove the boats when the mozzarella is melted and nicely golden.

How to store

Cool leftovers, then store them in an airtight container in the fridge for up to 3 days. Reheat in an oven at 180°C until piping hot; the zucchini may soften further. Microwaving also works, though the cheese will not stay as golden.

Frequently asked questions