Mediterranean Zucchini Boats
These zucchini boats are stuffed to the brim with everything good. Halved zucchini bake until tender, then get loaded with burst cherry tomatoes, briny Kalamata olives, red onion, and chunks of feta that go golden in the oven. Just like the photo, they come out glistening with olive oil and scattered with fresh herbs. Light, colorful, and full of flavor.
Why You'll Love This
All the Mediterranean classics in one bite: tomatoes, olives, feta, and herbs.
Tender zucchini shells with a juicy, savory filling, just like the photo.
Anti-inflammatory ingredients: olive oil, tomatoes, garlic, and fresh herbs.
Great as a light dinner or a side dish.
Anti-Inflammatory & Mediterranean Recipes
Mediterranean Zucchini Boats
- Prep15 min
- Cook20 min
- Total35 min
- Servings4 servings
- Calories220 kcal
Ingredients
Instructions
- Heat the oven to 190°C (375°F). Line a baking tray with parchment.
- Scoop out the centers of the zucchini halves with a spoon, leaving a 1cm shell. Chop the scooped flesh and set aside.
- Brush the zucchini shells with 1 tbsp olive oil and sprinkle with a little salt. Place cut-side up on the tray.
- Heat 2 tbsp olive oil in a skillet over medium heat. Cook the red onion 3 minutes until soft. Add the garlic, chopped zucchini flesh, oregano, basil, salt, and pepper. Cook 4 minutes.
- Stir in the cherry tomatoes and olives. Cook 2 more minutes until the tomatoes start to soften.
- Spoon the filling into the zucchini shells. Top with crumbled feta.
- Bake 18–20 minutes until the zucchini is tender and the feta is golden. Drizzle with olive oil and balsamic, scatter fresh herbs, and serve.
Notes & Tips
- Choose medium zucchini. Huge ones are watery and the shells get floppy.
- Don't over-scoop. A sturdy 1cm shell holds the filling without collapsing.
- Salt the shells and let them sit 10 minutes, then pat dry. This pulls out water so they roast instead of steaming.
- Add the feta on top, not mixed in. It browns beautifully that way.
- Finish with fresh herbs after baking for the brightest flavor.
- Nutrition: Per serving (estimate):
- Nutrition: Net Carbohydrates: 8g
- Nutrition: These are estimates and will vary with exact ingredients and portion sizes.
- Fridge: store leftovers in an airtight container up to 3 days.
- Reheat: warm in a 180°C oven for 10–12 minutes. The microwave makes them soggy.
- Freezer: not recommended. Zucchini turns mushy after freezing.
Variations & serving ideas
- Add protein: mix in cooked quinoa, chickpeas, or shredded chicken.
- Dairy-free: skip the feta or use a dairy-free alternative.
- Different cheese: goat cheese or mozzarella work instead of feta.
- Extra veg: add diced bell pepper or mushrooms to the filling.
- No balsamic: a squeeze of lemon juice brightens it the same way.
Storage
- prepare the filling a day ahead and refrigerate. Stuff and bake when ready.
- The Secret to Zucchini Boats That Aren't Watery
- The secret is salting the shells first. Zucchini holds a lot of water, and that water leaks out in the oven and pools under the filling. Sprinkle the hollowed shells with salt, wait 10 minutes, and pat them dry before filling. Combined with a hot oven and not overbaking, you get tender zucchini that holds its shape with a juicy but never soggy filling.
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 220 kcal |
| Total fat | 17 g |
| Sodium | 520 mg |
| Total carbohydrate | 12 g |
| Fibre | 4 g |
| Protein | 8 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Can I make zucchini boats ahead of time?
Yes. Assemble them fully, cover, and refrigerate up to 24 hours. Bake straight from the fridge, adding 5 extra minutes.
Why are my zucchini boats soggy?
Too much water in the zucchini. Salt and pat the shells dry first, don't overbake, and avoid giant watery zucchini.
Are zucchini boats low carb?
Yes. Each serving has about 8g net carbs, making them naturally low carb, vegetarian, and gluten-free.
More questions about this recipe
What ingredients do I need for Mediterranean Zucchini Boats?
The key ingredients include feta cheese, zucchini, cherry tomatoes, red onion, garlic and oregano. The recipe card lists every ingredient with exact amounts.
How should I store leftovers?
Fridge: store leftovers in an airtight container up to 3 days.
What oven temperature does this recipe use?
Heat the oven to 190°C (375°F).
How many servings does this recipe make?
It makes 4 servings.
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