These Stuffed Zucchini Boats with Egg, Tomato, and Melted Mozzarella are a delicious and visually stunning dish perfect for breakfast, brunch, lunch, or a light dinner. Hollowed-out zucchini halves become vessels for a savory medley of caramelized onions, ripe tomatoes, garlic, and fresh parsley. The addition of mayonnaise and eggs gives the filling a creamy, custardy texture, while the mozzarella cheese melts into a bubbly, golden topping. This recipe strikes the perfect balance between fresh vegetables and satisfying richness, offering a low-carb, protein-packed meal that looks as beautiful as it tastes. Whether served as a meatless entrée or a flavorful side, these zucchini boats are a healthy, creative way to enjoy garden-fresh produce.
Preparation Time: 20 minutes
Cook Time: 25–30 minutes
Total Time: 50 minutes
Yield: 4 servings (2 zucchini boats, halved)
Cuisine: Mediterranean-Inspired / Vegetarian
Ingredients
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2 medium zucchini, halved lengthwise (to create 4 “boats”)
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Salt, to taste
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Black pepper, to taste
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½ teaspoon paprika
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2 tablespoons olive oil
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1 ripe tomato, finely chopped
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1 small onion, finely diced
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1 sprig fresh parsley, finely chopped
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2 cloves garlic, minced
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100–150 grams mozzarella cheese, shredded
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2 tablespoons mayonnaise
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4 eggs
Step-by-Step Instructions
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Prepare the Zucchini Boats
Wash and halve the zucchinis lengthwise. Use a spoon to gently scoop out the center pulp, leaving a border around the edges. Lightly salt the insides and set them aside to release excess moisture. Chop the pulp and save it for the filling. -
Sauté the Aromatics
In a skillet, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for another 30 seconds. -
Add the Tomato and Zucchini Pulp
Stir in the chopped tomato and reserved zucchini pulp. Cook for 5–7 minutes until the mixture softens and most of the liquid evaporates. Season with salt, pepper, and paprika. -
Remove from Heat and Cool Slightly
Turn off the heat and let the mixture cool for 5 minutes. Stir in the mayonnaise and chopped parsley. -
Add the Eggs
In a bowl, beat the eggs lightly. Mix them into the slightly cooled vegetable mixture until well combined. -
Fill the Zucchini Boats
Pat the salted zucchini boats dry with a paper towel. Spoon the filling evenly into each boat, making sure the egg mixture is distributed throughout. -
Top with Mozzarella
Sprinkle a generous amount of shredded mozzarella over each filled zucchini boat. -
Bake the Boats
Preheat the oven to 375°F (190°C). Place the zucchini boats in a greased baking dish and bake for 25–30 minutes, or until the eggs are set and the cheese is melted and golden. -
Garnish and Serve
Garnish with more chopped parsley if desired. Serve warm as a main course or a side dish.
Nutritional Information (per serving)
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Calories: 280
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Protein: 13g
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Carbohydrates: 7g
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Fat: 21g
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Fiber: 2g
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Sugar: 3g
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Sodium: 320mg
Origin and Popularity
Stuffed zucchini has its roots in Mediterranean and Middle Eastern cuisines, where vegetables are frequently hollowed out and filled with meats, grains, or savory vegetable mixtures. In Italian and Greek households, zucchini boats are often baked with tomato, cheese, and herbs. This version leans toward the Mediterranean but replaces meat with a protein-rich egg base for a light and wholesome twist. The use of mozzarella and parsley adds Italian flair, while mayonnaise brings a creamy richness common in Eastern European recipes.
Reasons to Love This Recipe
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Low-Carb and Gluten-Free: Perfect for keto or grain-free diets.
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Protein-Packed: Thanks to eggs and cheese, this dish is filling and satisfying.
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Vegetarian-Friendly: A meatless main that doesn’t skimp on flavor or richness.
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Visually Appealing: Colorful, golden, and served right in the vegetable shell.
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Meal-Prep Friendly: Can be made ahead and reheated easily.
Health Benefits
This recipe offers a powerhouse of nutrition in every bite:
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Zucchini: Low in calories, high in vitamin C, potassium, and antioxidants.
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Eggs: High-quality protein and essential nutrients like choline and B vitamins.
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Tomatoes: Rich in lycopene, a powerful antioxidant beneficial for heart health.
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Garlic and Onion: Natural immune-boosters with anti-inflammatory properties.
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Mozzarella: Provides calcium and protein with less fat than many other cheeses.
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Parsley: Adds vitamins A, C, and K, along with a fresh herbal flavor.
Serving Suggestions
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Main Course: Pair with quinoa, couscous, or a fresh green salad.
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Side Dish: Serve alongside roasted meats or pasta for a complete meal.
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Brunch or Lunch: Perfect with toast and a side of fresh fruit.
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Party Platter: Cut into smaller pieces and serve as an elegant appetizer.
Cooking Tips
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Don’t Over-Salt the Zucchini: A light sprinkle is enough—too much will make them mushy.
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Use Fresh Herbs: Fresh parsley or even basil will elevate the flavor.
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Avoid Overfilling: Leave a small gap at the top to prevent overflowing during baking.
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Cheese Variations: Add Parmesan or feta for an extra layer of flavor.
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Watch the Bake Time: If the cheese starts browning too early, tent with foil.
Variations
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Add Vegetables: Mix in chopped spinach, mushrooms, or bell peppers to the filling.
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Make It Spicy: Add red pepper flakes or diced chili to the sautéed vegetables.
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Go Vegan: Use plant-based cheese, vegan mayo, and egg substitutes like JUST Egg.
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Add Grains: Stir in cooked quinoa or bulgur for added bulk.
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Swap Cheeses: Try goat cheese, cheddar, or gouda for a flavor twist.
Conclusion
Stuffed Zucchini Boats with Egg, Tomato, and Mozzarella offer a perfect balance of flavor, nutrition, and presentation. They’re easy to make, deeply satisfying, and endlessly customizable. This recipe is ideal for those seeking a wholesome, low-carb meal that doesn’t compromise on taste or texture. Whether you’re cooking for family dinner, impressing brunch guests, or meal-prepping for the week ahead, these zucchini boats are a reliable favorite that checks all the right boxes. With fresh herbs, golden cheese, and a creamy interior, they’re as beautiful on the plate as they are delicious.
Frequently Asked Questions
1. Can I make these zucchini boats ahead of time?
Yes! You can assemble them a day in advance and bake just before serving. Store covered in the fridge.
2. Can I freeze this dish?
It’s not ideal for freezing as zucchini can become watery, but the filling alone can be made and frozen.
3. What cheese works best besides mozzarella?
Parmesan, gouda, cheddar, or even feta are great alternatives or additions.
4. Are these suitable for kids?
Yes, kids love the cheesy topping and mild vegetable flavor. You can leave out herbs or spices for picky eaters.
5. Can I cook these in an air fryer?
Yes! Air fry at 180°C (350°F) for about 15–18 minutes, depending on the size of your zucchini.
6. What can I serve with this dish?
A green salad, rice pilaf, or roasted potatoes all pair beautifully.
7. Can I use yellow squash instead of zucchini?
Absolutely. Yellow squash works just as well and offers a slightly different texture.
8. How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave.
9. Can I use sun-dried tomatoes instead of fresh?
Yes, finely chopped sun-dried tomatoes add a concentrated flavor punch.
10. How can I make this dish lower in fat?
Use low-fat cheese and mayonnaise, and reduce olive oil slightly or use a cooking spray.