Healthy Mediterranean Stuffed Zucchini

Name: Healthy Mediterranean Stuffed Zucchini
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 medium zucchinis; 1 cup cooked quinoa; 1 cup diced tomatoes (fresh or canned); 1/2 cup crumbled feta cheese; 1/4 cup chopped black olives; 1/4 cup diced red onion; 2 cloves garlic, minced; 2 tablespoons olive oil; 1 teaspoon dried oregano; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Wholesome Ideas

I love making Healthy Mediterranean Stuffed Zucchini because it’s a quick and nutritious meal that bursts with flavor. Every bite is a delightful combination of fresh ingredients, and I appreciate how easy it is to whip up on busy weeknights. The zucchini acts as the perfect vessel, cradling the savory filling of quinoa, tomatoes, and feta cheese. This dish not only satisfies my cravings for Mediterranean cuisine, but it also makes me feel good about what I’m eating!

Created by

Adriana Whitaker

Last updated on 2026-01-06T15:50:34.564Z

When I first tried Healthy Mediterranean Stuffed Zucchini, I was amazed by how simple yet delicious it turned out. I initially wanted a healthy option that didn’t compromise on flavor, and this recipe delivered just that. The combination of herbs and spices blends beautifully, giving the zucchini a vibrant taste that transports me to the shores of the Mediterranean.

One tip I can share is to use different fillings based on what you have on hand. The base recipe is quite versatile; I’ve added chickpeas and different cheeses, allowing me to experiment with tastes while keeping it healthy. It’s become a staple in my kitchen!

        Why You'll Love This Recipe
        Nutritious and wholesome ingredients packed into each bite
Versatile and easy to customize with your favorite fillings
A beautiful, colorful dish that impresses guests

      

Selecting the Perfect Zucchini

When choosing zucchinis for this recipe, look for medium-sized ones, ideally around 7-8 inches long. Firmness is key; avoid zucchinis that are too soft or have blemishes, as this can affect the dish's texture. The size is important since larger zucchinis may have too many seeds, making them watery when baked. Smaller zucchinis may not hold enough filling. Always wash them thoroughly to remove any residues, and if you're feeling adventurous, consider using a mix of green and yellow zucchinis for a vibrant presentation.

Cutting the zucchinis properly is crucial for even cooking. After halving them lengthwise, use a spoon or a melon baller to scoop out the insides, leaving about a quarter-inch of the flesh intact. This prevents the zucchini from becoming too fragile and falling apart when stuffed. Plus, save the scooped-out flesh — blending it into the filling adds extra moisture and flavor!

Flavor Enhancements

To elevate the flavor profile of your stuffing, consider adding a pinch of red pepper flakes for a hint of heat, or a teaspoon of lemon zest for a bright acidity that complements the feta and olives. These small tweaks can transform the dish into a more dynamic meal. Additionally, using fresh herbs like basil or mint instead of parsley can introduce a refreshing twist on this Mediterranean classic.

Should you wish to adjust for dietary preferences, feel free to swap the feta for a vegan cheese option. Nutritional yeast can also work well to mimic a cheesy flavor without dairy. If you're avoiding gluten, ensure your quinoa is certified gluten-free, as cross-contamination can occur with some brands during processing.

Ingredients

Stuffed Zucchini Ingredients

4 medium zucchinis
1 cup cooked quinoa
1 cup diced tomatoes (fresh or canned)
1/2 cup crumbled feta cheese
1/4 cup chopped black olives
1/4 cup diced red onion
2 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley for garnish

Feel free to adjust the ingredients based on your preferences!

Instructions

Prepare the Zucchini

Preheat your oven to 375°F (190°C). Cut the zucchinis in half lengthwise and scoop out the insides to create boats. Brush the outside with olive oil, and season with salt and pepper.

Make the Filling

In a large bowl, combine the cooked quinoa, diced tomatoes, feta cheese, black olives, red onion, garlic, oregano, and additional olive oil. Mix well and season with salt and pepper to taste.

Stuff the Zucchini

Fill each zucchini boat with the quinoa mixture, packing it tightly. Place the stuffed zucchinis on a baking sheet.

Bake

Bake in the preheated oven for about 25 minutes, or until the zucchinis are tender and the tops are slightly golden.

Serve

Garnish with fresh parsley before serving. Enjoy your Healthy Mediterranean Stuffed Zucchini warm!

This dish pairs wonderfully with a side salad or crusty bread.

Pro Tips

For a spicier kick, you can add chopped red pepper flakes to the filling. Additionally, try varying the cheeses for different flavor profiles.

Make-Ahead and Storage

This stuffed zucchini recipe is perfect for meal prepping. You can prepare the filling a day in advance and store it in the refrigerator. When ready to cook, simply stuff the zucchini and bake as directed. This not only saves time but also allows the flavors to meld beautifully, enhancing the dish's overall taste.

If you have leftovers, they'll keep well in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F (175°C) for about 10-15 minutes to maintain the zucchini's texture. Freezing is also an option; tightly wrap the stuffed zucchinis in freezer-safe containers. They will last for up to 2 months. Thaw overnight in the refrigerator before reheating.

Serving Suggestions

Healthy Mediterranean Stuffed Zucchini pairs beautifully with a light salad or grilled vegetables. A simple side of mixed greens drizzled with lemon vinaigrette balances the dish's hearty filling. You could also serve it with whole grain pita bread to soak up the delicious juices from the filling.

For a more substantial meal, consider pairing the zucchinis with grilled chicken or a flavorful fish like salmon. This creates a well-rounded dinner that combines protein and veggies, perfect for family gatherings or impressing guests. Don't forget to drizzle with a bit of balsamic glaze for an elegant touch just before serving!

Questions About Recipes

→ Can I make these zucchini boats ahead of time?

Yes, you can prepare the zucchini and filling a day in advance. Assemble and bake them just before serving.

→ What other ingredients can I add to the filling?

Feel free to add cooked ground meat, chickpeas, or other chopped vegetables based on your preference.

→ How long do leftovers last?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

→ Can I freeze stuffed zucchini?

Yes, you can freeze the stuffed zucchini before baking. Just ensure they are well-wrapped to prevent freezer burn.