This Mediterranean Stuffed Zucchini Boats recipe is a vibrant, healthy, and satisfying dish perfect for a light lunch or a flavorful dinner.

FULL RECIPE

Ingredients

• 4 medium zucchini
• 1 tablespoon olive oil
• 1/2 red onion, finely chopped
• 2 garlic cloves, minced
• 1 cup cherry tomatoes, chopped
• 1/2 cup canned chickpeas, drained and rinsed
• 1/4 cup Kalamata olives, sliced
• 1/4 cup crumbled feta cheese
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh dill (optional)
• Salt and black pepper, to taste
• Juice of 1/2 lemon

Directions

1. Preheat oven to 375°F (190°C).
2. Slice the zucchini in half lengthwise and scoop out the center with a spoon to create boats. Set aside the scooped-out flesh.
3. Place zucchini boats on a baking sheet lined with parchment paper. Lightly brush with olive oil and season with salt and pepper.
4. Bake zucchini for 10 minutes to soften slightly.
5. Meanwhile, heat 1 tablespoon olive oil in a skillet over medium heat. Sauté red onion and garlic for 2–3 minutes.
6. Add chopped cherry tomatoes, chickpeas, olives, and the scooped-out zucchini flesh (chopped). Cook for another 5 minutes until heated through.
7. Remove from heat, stir in parsley, dill, lemon juice, and season with salt and pepper.
8. Fill each zucchini boat with the vegetable mixture and top with crumbled feta cheese.
9. Return to oven and bake for another 10–12 minutes, until zucchini is tender and feta is slightly golden.
10. Serve warm, garnished with extra herbs and a drizzle of olive oil if desired.

Nutrition Facts

Serving Size: 1 stuffed zucchini boat
Servings Per Recipe: 8

• Calories: 130
• Total Fat: 7g
• Saturated Fat: 2g
• Cholesterol: 8mg
• Sodium: 240mg
• Total Carbohydrates: 13g
• Dietary Fiber: 3g
• Sugars: 4g
• Protein: 4g
• Vitamin A: 10% DV
• Vitamin C: 25% DV
• Calcium: 6% DV
• Iron: 8% DV

Health Benefits of Zucchini

Zucchini is a nutrient-dense vegetable that’s low in calories yet rich in vitamins, especially vitamin C and potassium. It is also high in water content, which aids in hydration and digestion. The fiber in zucchini promotes good gut health, while its antioxidants help reduce inflammation and oxidative stress. When used as the base for this recipe, zucchini provides a wholesome, low-carb alternative to grains or starchy vegetables.

Mediterranean Diet Influence

This recipe is inspired by the Mediterranean diet, known for its heart-healthy ingredients and focus on fresh, whole foods. Staples like olive oil, tomatoes, legumes, herbs, and feta cheese are common in Mediterranean cuisine and are all included in these zucchini boats. The diet emphasizes plant-based eating and healthy fats, making this dish a perfect representation of the Mediterranean way of eating.

Protein from Plant-Based Sources

The inclusion of chickpeas provides a good source of plant-based protein, making this recipe ideal for vegetarians or those reducing their meat consumption. Chickpeas are also rich in fiber, iron, and folate, supporting muscle repair, digestion, and overall energy. This recipe shows how plant proteins can be both delicious and satisfying when properly paired with other nutrient-dense ingredients.

Flavor Balance and Texture

The Mediterranean Stuffed Zucchini Boats offer a pleasing balance of flavors and textures. The zucchini is tender yet firm, serving as a perfect vessel for the filling. The combination of juicy tomatoes, creamy chickpeas, tangy feta, and briny olives creates a vibrant taste profile. The fresh herbs and lemon juice brighten the dish, while the olive oil adds richness.

Great for Meal Prep

This recipe is excellent for meal prepping, as the zucchini boats can be made in advance and stored in the refrigerator for up to three days. They reheat well and can even be eaten cold, depending on preference. For busy individuals or families, these boats provide a quick, healthy meal solution that doesn’t compromise on flavor or nutrition.

Low-Carb and Gluten-Free Option

Since the base of this recipe is zucchini rather than bread, pasta, or grains, it is naturally low in carbohydrates and gluten-free. This makes it a great choice for those following a low-carb or ketogenic diet, as well as individuals with gluten sensitivities or celiac disease. The dish is filling and nourishing without relying on traditional carbs.

Customization Possibilities

One of the best things about this recipe is its flexibility. You can swap out chickpeas for lentils, add quinoa for extra protein, or even sprinkle pine nuts on top for crunch. For those who prefer animal protein, adding cooked ground turkey or shredded chicken is easy. This adaptability makes it easy to suit various dietary preferences and nutritional needs.

Kid-Friendly and Family-Approved

Even picky eaters can enjoy this dish because of its colorful presentation and mild yet flavorful ingredients. Kids are more likely to eat vegetables when they are presented in a fun and appealing way, and zucchini boats are a great example. The creamy feta and chickpea filling make the dish hearty enough to satisfy both adults and children.

Environmentally Friendly Choice

Using vegetables as the main element of the dish supports sustainable eating habits. Zucchini and other Mediterranean ingredients generally have a low environmental impact, especially compared to meat-heavy meals. Additionally, making use of the entire zucchini—including the scooped-out flesh in the filling—reduces food waste, making this a smart and eco-conscious recipe.

Rich in Antioxidants and Fiber

This dish is loaded with antioxidants from ingredients like tomatoes, parsley, olives, and zucchini. These compounds help protect the body against chronic diseases such as cancer and heart disease. The fiber content, especially from the chickpeas and vegetables, supports digestive health, stabilizes blood sugar, and promotes satiety, helping you feel full longer.

Easy to Prepare and Budget-Friendly

The recipe uses simple, accessible ingredients that are often affordable and available year-round. Despite its gourmet appearance, the dish is quick to prepare and doesn’t require any advanced cooking techniques. This makes it perfect for weeknight dinners, casual gatherings, or anyone looking for a fast and healthy meal on a budget.

Perfect for Seasonal Eating

Zucchini is most abundant during the summer months, making this recipe ideal for seasonal cooking. Seasonal eating ensures that you’re consuming produce at its peak freshness and flavor while also supporting local farmers and reducing your carbon footprint. Incorporating seasonal vegetables like zucchini into your meals also promotes dietary variety throughout the year.

Supports Heart Health

Many of the ingredients in this recipe are beneficial for cardiovascular health. Olive oil is a known source of monounsaturated fats that help reduce bad cholesterol levels. Tomatoes contain lycopene, a powerful antioxidant linked to a lower risk of heart disease. Chickpeas and other legumes also contribute to heart health through their fiber and protein content.

A Great Option for Light, Satisfying Meals

Zucchini boats offer a lighter alternative to heavier dishes like casseroles or pasta bakes while still being filling and delicious. The fiber and protein from the chickpeas and vegetables help curb hunger, making it a satisfying choice for lunch or dinner. Unlike many heavy meals, this dish won’t leave you feeling sluggish, making it ideal for warm-weather dining or healthy eating goals.

Conclusion

Mediterranean Stuffed Zucchini Boats are more than just a tasty dish—they’re a nutritious, versatile, and visually appealing option for any meal. Packed with plant-based protein, healthy fats, fiber, and antioxidants, they support a wide range of health benefits, from heart health to digestive wellness. Easy to customize, budget-friendly, and environmentally conscious, this recipe is a true gem for anyone looking to embrace Mediterranean flavors and healthy living without sacrificing flavor or satisfaction.