
Mediterranean Stuffed Zucchini is a healthy, versatile, and delicious dish thatโs perfect for weeknight dinners or weekend gatherings. Combining fresh zucchini with a flavorful stuffing inspired by the Mediterranean diet, this recipe is as nutritious as it is satisfying. Whether youโre cooking for family or meal prepping for the week, Mediterranean Stuffed Zucchini is sure to become a favorite.
In this guide, weโll dive into everything you need to know, from selecting ingredients to creating variations that suit your taste. Letโs get started!
Why Youโll Love Mediterranean Stuffed Zucchini
1. Health Benefits
- Packed with fiber, vitamins, and antioxidants.
- Fits perfectly into the heart-healthy Mediterranean diet.
- Low in calories, making it ideal for weight management.
2. Flavorful and Versatile
- Easily adaptable to vegetarian, vegan, or meat-based diets.
- Customizable stuffing options to suit your preferences.
3. Easy to Make
- Simple, straightforward preparation.
- Uses everyday ingredients you likely already have in your kitchen.

Ingredients for Mediterranean Stuffed Zucchini
Zucchini
- Look for firm, medium-sized zucchinis with smooth skin.
- Smaller zucchinis are more tender and easier to hollow out.
Stuffing Base
- Common options: quinoa, bulgur, or rice.
- For a low-carb option, try cauliflower rice.
Protein
- Meat options: ground lamb, beef, turkey, or chicken.
- Vegetarian options: chickpeas, lentils, or crumbled tofu.
Herbs and Spices
- Fresh herbs: parsley, mint, and dill.
- Spices: cumin, paprika, and coriander for warmth and depth.
Additional Ingredients
- Tomatoes, onions, and garlic for flavor.
- Optional: crumbled feta cheese for a tangy finish.
Step-by-Step Instructions
1. Prepare the Zucchini
- Wash the zucchinis thoroughly and pat them dry.
- Trim the ends and slice each zucchini in half lengthwise.
- Use a spoon or melon baller to scoop out the flesh, creating a hollow “boat.”
2. Make the Stuffing
- Cook your grain of choice (quinoa, rice, or bulgur) according to the package instructions.
- Heat olive oil in a skillet over medium heat. Sautรฉ diced onions, minced garlic, and any additional vegetables until softened.
- Add your protein (meat or plant-based) and cook until fully browned or tender.
- Stir in cooked grains, fresh herbs, and spices. Adjust seasoning with salt and pepper.
3. Stuff the Zucchini
- Preheat your oven to 375ยฐF (190ยฐC).
- Spoon the stuffing mixture into the hollowed-out zucchini boats, pressing gently to pack it in.
- Arrange the stuffed zucchinis in a baking dish and drizzle with olive oil.
4. Bake
- Bake for 25-30 minutes or until the zucchini is tender and the stuffing is golden brown.
- For extra flavor, sprinkle with feta cheese in the last 5 minutes of baking.
5. Serve
- Garnish with fresh herbs and a squeeze of lemon juice.
- Pair with a Greek salad, couscous, or tzatziki for a complete meal.

Variations to Try
Vegetarian/Vegan
- Chickpeas and Quinoa: A protein-packed combination.
- Tofu and Vegetables: Crumbled tofu sautรฉed with veggies and spices makes a hearty vegan option.
Meat-Based
- Ground Lamb: Season with cumin and mint for a classic Mediterranean taste.
- Ground Turkey or Chicken: A lighter alternative thatโs equally delicious.
Grain-Free
- Cauliflower Rice: A low-carb substitute for grains.
- All-Vegetable Stuffing: Use finely chopped vegetables as the base.
Regional Twists
- Greek Style: Add feta cheese, dill, and oregano.
- Turkish Style: Incorporate bulgur, ground meat, and spices.
- Lebanese Style: Try a mix of rice, pine nuts, and ground beef cooked in tomato sauce.
Cooking Tips for Success
Choose the Right Zucchini
- Smaller zucchinis are easier to work with and tend to be more tender.
Balance the Stuffing
- Combine grains, proteins, and vegetables for a flavorful and balanced filling.
Donโt Overcook
- Keep an eye on the zucchini to ensure it remains tender yet firm enough to hold the stuffing.
Common Mistakes to Avoid
1. Overstuffing
- Overloading the zucchini can cause it to split. Pack the stuffing gently.
2. Skipping Seasoning
- Under-seasoned stuffing will taste bland. Taste as you go and adjust accordingly.
3. Overcooking the Zucchini
- Zucchini cooks quickly. Check for doneness early to avoid mushiness.

FAQs
If you’re looking for variety, you can substitute the traditional protein with other options like chopped mushrooms for a vegan variant, or even mixed vegetables for added texture and flavor. Experiment with different herbs and spices like basil or oregano to diversify the flavor profile.
Absolutely! You can prepare the stuffed zucchinis up to a day in advance. Keep them in the refrigerator, covered, and simply pop them in the oven when you’re ready to bake. This can save time and make meal planning more efficient.
The best way to hollow out zucchinis is to slice them lengthwise and use a spoon to scoop out the seeds and some of the flesh to create a boat-like shape. Be careful to leave a thick enough shell to hold the stuffing without breaking.
This dish pairs wonderfully with a variety of sides. For a light meal, consider serving it with a Greek salad or some crusty bread. For something heartier, try it alongside roasted potatoes or a serving of couscous.

Related Recipes to Try
Final Thoughts
Mediterranean Stuffed Zucchini is the perfect combination of healthy, flavorful, and customizable.Try it today and enjoy a taste of the Mediterranean at home.
Loved this recipe? If you loved this recipe, why not save it for later on Pinterest? Also, we’d love to see your unique take on itโshare your version with us

Mediterranean Stuffed Zucchini Recipe
- Total Time: 50 minutes
- Yield: Serves 4
- Diet: Vegetarian
Ingredients
-
Zucchini:
- 4 medium-sized zucchinis, halved lengthwise and hollowed.
-
Stuffing Base (choose one):
- 1 cup cooked quinoa, bulgur, rice, or cauliflower rice (for a low-carb option).
-
Protein (choose one):
- 1/2 pound ground lamb, beef, turkey, or plant-based alternatives like chickpeas or lentils.
-
Herbs and Spices:
- 2 tbsp fresh parsley, chopped.
- 1 tsp ground cumin.
- 1/2 tsp paprika.
-
Additional Ingredients:
- 1 small onion, diced.
- 2 garlic cloves, minced.
- 1 cup diced tomatoes.
- Optional: Crumbled feta cheese for topping.
Instructions
- Prepare Zucchini: Wash and slice zucchinis lengthwise. Scoop out the flesh to create hollow boats.
- Cook the Stuffing:
- Heat 1 tbsp olive oil in a skillet. Sautรฉ onions and garlic until softened.
- Add ground protein (or chickpeas) and cook through.
- Mix in cooked grains, diced tomatoes, parsley, cumin, and paprika. Season to taste.
- Stuff Zucchinis: Preheat the oven to 375ยฐF (190ยฐC). Fill the hollowed zucchinis with the prepared stuffing. Arrange in a baking dish, drizzle with olive oil, and top with feta cheese if desired.
- Bake: Bake for 25-30 minutes until zucchini is tender and stuffing is golden.
- Serve: Garnish with fresh herbs and serve with a side of Greek salad or tzatziki.
Notes
- Make Ahead: Prepare stuffed zucchinis up to 24 hours in advance and bake when ready.
- Freezing: Freeze stuffed zucchinis individually on a tray, then store in a freezer bag for up to 3 months. Thaw before reheating.
- Customization: Swap proteins, grains, or spices to fit dietary preferences.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 stuffed zucchini half
- Calories: 180
- Sugar: 3g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 8g
- Cholesterol: 20mg
Keywords: Mediterranean Stuffed Zucchini, zucchini boat recipes, healthy Mediterranean recipes, low-carb zucchini