Turn bland zucchini into a crave-worthy meal with this easy vegan recipe for Stuffed Zucchini Boats. This is the BEST plant-based filling EVER, with delicious meaty texture and tons of umami taste. Stuffed zucchini is topped with marinara sauce and baked to perfection.
Finally, a delicious plant-based meal that everyone can rally around and praise. This tasty vegan main course is so satisfying, even meat eaters will be wowed. Hubby actually said, “this tastes like meat” and it’s really good! Two thumbs up and a 10!! High praise indeed.
If you’re tired of making different meals for your family, you’ve gotta try this easy recipe. Meat eaters will love it, it’s perfect for the vegetarians and the vegan’s too. If anyone is Paleo or doing Whole30 or has gone gluten-free…you’re covered, this one is compliant for all of the above!!
Vegan stuffed zucchini boats are made with simple, whole foods, the hands on time is about 15 minutes and then it goes into the oven to let the magic happen.
Bam….done. Dinner on the table. You can even make it ahead and bake when you’re ready. What? Yes! It’s nutritious, delicious and MEAL PREP FRIENDLY.
Ingredients and Substitutions for Healthy Stuffed Zucchini
- Zucchini: These are low in calories, high in vitamin A and antioxidants. Zucchini is easy to digest and make the perfect vessel to stuff. Look for zucchini that is firm and without nicks. Zucchini that is similar in size will cook more evenly. You could also use yellow summer squash—look for yellow squash that resembles the shape of zucchini, rather than pear shaped, it will have less seeds.
- Mushrooms: The plant-based kitchen super star, providing that meaty, umami texture and taste. Mushrooms are also high in B vitamins and are anti-inflammatory. If you don’t do mushrooms, cooked lentils can be subbed.
- Onions: Use any color, but know that the yellow onions have a bit more nutrition in them. If cutting onions causes your eyes to tear, try keeping a lit candle near your cutting board while you’re chopping them. It works great for me. You can substitute shallots, scallions or leeks to still get the flavor, and many of these allium vegetables contain similar anti-bacterial and anti-inflammatory properties.
- Bell Pepper: Use whatever color you have. I prefer red or yellow, they taste sweeter to me. Green peppers are favored by a lot of people in Italian dishes, but I find them a bit bitter. Bell peppers contribute a significant amount of vitamin C to this recipe.
- Walnuts: Hello plant-based Omega 3s. Walnuts also provide some of that perfect meaty texture that makes this vegan recipe so satisfying. You could substitute any nut in this recipe or use sunflower or pumpkin seeds. You’ll want to finely chop, but not turn these into a powder.
- Spices: A combination of italian seasonings plus onion and garlic powder add to the authentic flavor. YUM.
- Tamari: A little goes a long way! I use wheat free tamari to get the perfect umami experience in the final dish. You could also use coconut aminos for a soy free recipe.
- Nutritional Yeast: This adds more than just B12 to the recipe. It gives just a hint of a cheese flavor, that’s not overpowering. Just skip the “nooch” if you don’t have any.
- Marinara Sauce: Use your favorite. Read labels to be sure your marinara doesn’t have any ingredients you’re not interested in. Look for glass jars and no added sugar. Organic tomatoes is a plus too. When I have time, I make homemade roasted sauce.
How to make THE BEST Vegan Stuffed Zucchini
Cut zucchini in half lengthwise and scoop out the insides. A grapefruit spoon makes this easier to do. Set the pulp aside, as this will be roughly chopped and added to the filling.
Place the empty zucchini boats on top of a thin layer of marinara sauce on the bottom of a baking dish. Place in a preheated 375 oven to par-bake while you make the filling.
Prep all ingredients to have on hand. You can chop the walnuts by hand, or use a spice grinder to finish the task more quickly. Either way, you’ll want to create small pieces, but not so fine that it turns into powder.
Make the meaty vegan filling in a few easy steps.
- Heat a heavy skillet over medium heat and swirl in 1 Tablespoon olive oil or 2 Tablespoons water. Then add in the onions and mushrooms to saute.
- Add in Italian spices, garlic powder, onion powder, salt and white pepper. Stir and cook as vegetables begin to release their juices.
- Stir in small diced bell peppers and roughly chopped zucchini pulp.
- Cook, stirring occasionally as vegetables become tender.
- Finely chopped walnuts and tamari are added at the end and stirred in well.
- Cook, stirring for another 2 minutes. Your mixture will resemble cooked ground beef in color and texture.
Fill Zucchini Boats Top with marinara Sauce Bake to perfection
After 10 minutes, take zucchini boats out of oven. Fill with meaty vegan filling. Spoon on more marinara sauce. Sprinkle with nutritional yeast and fresh herbs. Bake for 30 minutes. It really is that easy!
Why you’ll love these Vegan Zucchini Boats
- Insanely delish. Flavorful and texture perfect.
- Easy to make with whole, real food.
- EVERYONE can enjoy….they’re vegan, gluten-free, dairy-free, whole30 and paleo compliant too.
- Super nutritious….a meal you can feel good about eating…oh, and you’ll still feel good AFTER you’ve eaten these.
- MEAL PREP FRIENDLY: make part or all of this in advance….do it when YOUR schedule allows.
- Too much zucchini? THIS is the tastiest way to use it.
- Light…and also satisfying. YES….this is a hard working main dish recipe.
Serve with a simple salad for a delicious dinner
- Vegan Caesar Salad
- Easy Green Salad
- Avocado Dressing over your favorite salad.
Oh….you still have more zucchini?
More healthy zucchini Recipes
- Zucchini bread
- Zucchini Pizza Bites
- Zucchini Soup
- Morning Glory Muffins
- Zucchini Fritters
- Zucchini Brownies
- Zucchini Muffins
What’s for dinner tonight? Meaty, vegan filled zucchini boats, topped with marinara sauce and baked to perfection.
Stuffed Zucchini Boats
Ingredients
- 4 medium sized zucchini
- 1 small onion small dice
- 6 ounces baby bella or crimini mushrooms small dice
- 2 teaspoons italian seasoning
- ½ teaspoon sea salt
- ½ teaspoon white pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 red bell pepper small dice
- ¾ cup walnuts finely chopped*
- 1 Tablespoon low sodium tamari
- ¾ cup marinara sauce divided
- 1 Tablespoon nutritional yeast
Instructions
- Preheat oven to 375
- Cut zucchini in half lengthwise. Scoop out insides*, leaving no more than 1/4" at the edges to be the "boats" you will stuff. Set aside the zucchini insides to roughly chop and include in the stuffing. You will have about 3/4 cup zucchini pulp.
- Spread 1/4 cup marinara sauce onto the bottom of 9 x 13 baking dish. Place empty zucchini boats onto sauce and place in the oven to prebake for 10 minutes so begin the softening process.
- Prep ingredients: small dice onion, mushrooms and red pepper. I used my spice grinder to chop the walnuts, but you could also use a knife. You want something that’s a bit larger than already ground walnuts (walnut meal), but smaller than pea sized pieces. They don’t have to be perfectly uniform in size, but pieces that are too large will be crunchy in the final product.
- Heat a heavy skillet (I like to use cast iron) over medium heat. Swirl in olive oil (for oil-free, use 2 Tablespoons water) and then saute onions and mushrooms for a couple minutes. Sprinkle on salt, pepper, italian seasoning, garlic powder and onion powder and continue to cook for about 3 minutes, as onions and mushrooms release their juices.
- Add chopped zucchini pulp and red peppers and cook mixture, stirring occasionally for 5 minutes. If pan becomes too dry, add 1 Tablespoon water, and continue cooking.
- Stir in walnuts and tamari and cook for another 2 minutes. Everything should be soft.
- Remove zucchini boats from oven. Evenly distribute filling into zucchini cavities. Pile it on. Use up all the filling you have. Spoon 1 Tablespoon marinara sauce on top of each stuffed zucchini boat. Sprinkle with nutritional yeast and top with fresh herbs* if desired. Bake in oven for 25-30 minutes, until bubbly and zucchini boats are tender.
- Serve warm. Leftovers can be stored in the fridge for up to 5 days and reheated in a 350 oven for 15 minutes, or until heated through.
Tyanne Johnson
I love the title as its meaty but not actual meat! I love all the vegetable ingredients!
Debra Klein
Thank you….it’s hard to describe how “meat-like” this vegan filling in…without resorting to a processed product.
Madeline
This sounds like such a great way to please a crowd with varying dietary needs! I also love to find vegan recipes that don’t require the purchase of ingredients I’d only use for that recipe. These are all things I’d have on hand anyway and still a great meatless and filling option for all. Great post!
Debra Klein
I totally agree…thanks for taking the time to articulate that.
Faith
We are not vegan, but these look amazing. I love the idea of making zucchini boats as we grow a huge 1/2 acre garden every year.
Debra Klein
This is a great savory recipe for those zucchini….you can also check out my recipe for zucchini bread and morning glory muffins for a sweet usage or maybe some zucchini soup! when your bumper crop comes in!
Jere Cassidy
So glad to have a recipe to use up all my homegrown zucchini and to have a super quick recipe to make. We seldom have tuna so this is a must try to use that too.
Debra Klein
Yes to the zucchini….not sure what you mean about the tuna though.
Leslie
This vegan meal has the perfect amount of substance to keep you full, something I desire with vegan meals. Thank you!
Debra Klein
Exactly what my hubby thought. So satisfying.
Sunrita
I made these as we are trying to o but on meat and calories and find it hard to look for low card veg options. This is just super. Thanks for the meal idea
Debra Klein
You’re welcome. Glad it was a success.
Seanna
Such a great recipe. Easy to make and so delicious! Thanks for sharing this!
Debra Klein
You’re welcome…I feel the same way.
Susan
The mushroom filling is the real star of these zucchini boats!
Amanda
These zucchini boats were amazing! The stuffing was so full of flavor and easy to prepare. Such a perfect meal with zucchini season right around the corner!
Jeri Walker
5 stars, this recipe is awesome!
Emily Flint
Oh man, these were so good! I loved making these overflowing with meat!
Raquel
Such a great healthy dinner idea! Love that it is a tasty low-carb option!
Pam Greer
Everyone loves these!
Natalie
This looks delicious. I will definitely put this on my dinner list. Can’t wait to try this.
Kristina
My family thought it was delicious.
Carole
OMG… Once again, you’ve hit it out of the park! (Note: Readers, if you haven’t tried this, you’re missing a fabulously healthy and delicious meal that everyone will love.) I need dishes I can share with my friends (who are ALL) meat eaters and who think vegetarian/vegan does not taste good. This is definitely one dish I’ll take to our fellowship gathering at the end of the month.
Debra Klein
Yay…so glad you’re enjoying the recipes and finding good places to share them!
Addie
I love making these zucchini boats! Such an easy, healthy and delicious meal!
Debra Klein
Awesome….I love making them too!
Jeri
I love zucchini boats, and this recipe was awesome! My meat-loving family didn’t even miss the meat, amazing! These were so hearty and filling, delicious!
Debra Klein
Thanks for sharing…I’m so happy to hear that everyone enjoyed!
Emily Flint
These stuffed zucchinis were so delicious! My whole family loved them and no one missed the meat…in fact, no one even noticed! Thanks for the great recipe!
Ruth
This was the perfect recipe for all the zucchini growing in my yard. Easy to make and delicious!
Debra Klein
Exactly what we are all looking for right now.
raju
Thanks For Sharing this amazing recipe. My family loved it. I will be sharing this recipe with my friends. Hope the will like it.
Debra Klein
Terrific! It’s such a tasty and satisfying recipe, I’m sure your friends will enjoy too.
Leah Long
My “Meatasaurus” Husband was surprised at how much he enjoyed this. Even said he felt full after only 1 half serving. Thanks for the great recipe, helping us to be more vegan and less dependent on meat!
Debra Klein
Funny…that’s what my husband thinks about this recipe too!
Jerika
Wow! This Meaty Vegan Stuffed Zucchini Boats is awesome. Yum!:)
Kayla DiMaggio
These were so delicious! The whole family loved them!
Lindsay Howerton-Hastings
We loved these! Perfect for yard zucchini and can’t wait to make them again.
Jill
Better than any stuffed pasta recipe I’ve had!
Pam
Our new meatless Monday favorite!
Susan
This a delicious, easy to prepare recipe. I am trying to introduce more vegetarian dinner options and am at times met with skepticism but tonight I was told I might have won him over! I highly recommend adding this to your dinner rotation. I used Rao’s Calabrian Chili Marinara (purchased on the website) which added the right amount of kick.
Emily
Everyone loved these zucchini boats!
Stevie
Easy and delicious!!!