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, “these zucchini boats taste like they’re stuffed with meat and they’re so good.”
If you’re tired of making different meals for your family, you’ve gotta try this easy recipe for Vegan Stuffed Zucchini Boats. 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 and will pass muster with all the foodies in your life as well.
Ingredients and Substitutions
- 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.
Heat a heavy skillet over medium heat and saute the onions and mushrooms in your choice of olive oil, broth or water. Then add Italian spices, garlic powder, onion powder, salt and pepper.
Stir in diced bell peppers plus roughly chopped zucchini pulp that you set aside earlier. Cook, stirring, as veggies release their juices and become tender, but not mushy.
Next add the finely chopped walnuts and tamari.
Turn off heat. Stir well, until everything is well incorporated.
Scoop filling into the par-baked zucchini boats.
Spoon additional marinara over the top of the stuffed zucchini. Sprinkle with fresh herbs.
Sprinkle with nutritional yeast and bake in preheated 375 oven.
After 30 minutes, your stuffed zucchini boats will be bubbling and crisp on top, tender and meaty in the center.
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.
Debra’s Pro Tips
- If you have any extra filling, spoon it into the pan, around the zucchini boats and cover with marinara. It’s the best part…someone will happily add it to their plate.
- Have confidence in this meatless dinner…EVERYONE, even omni’s will adore it.
- This vegan dinner freezes beautifully, making it the perfect drop off for a new momma, someone sick or grieving.
- When zucchini season is abundant, made an extra batch to freeze…tomorrow’s treasure.
How to Store and Serve
- Store in an airtight container in the refrigerator for up to a week.
- Reheat in 350 degree oven for 15 minutes, until heated through.
- Freeze in freezer safe container for up to 3 months.
- Serve with a simple green salad or vegan caesar salad. It would also be divine with some garlicky green beans with almonds.
More healthy zucchini Recipes
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📖 Recipe
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 ¼" 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 ¾ cup zucchini pulp.
- Spread ¼ 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.
Video
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
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!!!
Linda
What herbs do you recommend?
Debra Klein
I sprinkle the tops with whatever fresh herbs I have on hand. I grow oregano, thyme and parsley year round in small pots by a sunny window, so usually I choose one of those. Basil would also be good.