Stuffed Zucchini Boats with Ground Beef and Béchamel Sauce

Stuffed Zucchini Boats with Ground Beef and Béchamel Sauce bring together the heartiness of seasoned beef, the freshness of zucchini, and the creamy richness of béchamel—all topped with golden, bubbly cheese. This dish offers the perfect balance of healthy and indulgent, making it ideal for weeknight dinners, special family meals, or elegant gatherings.

These zucchini boats are not only visually impressive but also packed with protein, calcium, and flavor, while offering a creative way to use seasonal produce. Whether you’re a low-carb enthusiast, a cheese lover, or simply looking for a satisfying main course, this recipe checks all the boxes.

Preparation Time: 25 minutes
Cook Time: 45 minutes
Total Time: 1 hour 10 minutes
Yield: Serves 4
Cuisine: Mediterranean / European Fusion

Ingredients

For the Stuffed Zucchini

• Zucchinis: 3 large, halved and scooped

• Ground Beef: 400 g (about 14 oz)

• Oil: 20 ml (1½ tablespoons)

• Onion: 100 g (about 1 small), finely chopped

• Tomatoes: 100 g (about 1 small), diced

• Garlic: 4 cloves, minced

• Basil (fresh): 5 g, chopped

• Caraway Seeds: 5 g (about 1 teaspoon)

• Eggs: 2 large, lightly beaten

• Cheese (mozzarella or gouda): 150 g, grated

• Salt: 10 g (about 2 teaspoons)

• Black Pepper: 5 g (1 teaspoon)

• Parmesan Cheese: 150 g, grated

For the Béchamel Sauce

• Butter: 40 g (3 tablespoons)

• Flour: 40 g (about ¼ cup)

• Milk: 500 ml (2 cups), warm

• Nutmeg (optional): A pinch

• Salt & White Pepper: To taste

Step-by-Step Cooking Directions

Step 1: Prepare the Zucchini Boats

Wash and slice each zucchini in half lengthwise. Use a spoon to gently scoop out the flesh, leaving a shell about ½ inch thick.

Lightly salt the hollowed-out boats and set aside. Finely chop the scooped-out flesh and save it for the filling.

Pre-bake the zucchini shells in a preheated oven at 180°C (350°F) for 10–15 minutes to soften slightly.

Step 2: Cook the Ground Beef Filling

Heat oil in a skillet over medium heat. Add the chopped onion and sauté for 3–4 minutes until soft.

Add the minced garlic, followed by the ground beef. Cook until browned, breaking up the meat with a spoon.

Stir in the diced tomatoes, reserved zucchini flesh, basil, and caraway seeds. Cook for 5–7 more minutes until the mixture is well combined and any liquid has reduced.

Remove from heat and let the filling cool slightly before stirring in the beaten eggs, salt, pepper, and grated cheese.

Step 3: Make the Béchamel Sauce

In a saucepan, melt butter over medium heat. Add the flour and stir continuously for about 1–2 minutes to form a roux.

Slowly add warm milk, whisking constantly to avoid lumps. Continue whisking until the sauce thickens—about 5–6 minutes.

Season with salt, white pepper, and a pinch of nutmeg.

Remove from heat and set aside.

Step 4: Assemble the Zucchini Boats

Remove the pre-baked zucchini shells from the oven.

Fill each boat with the beef and vegetable mixture, pressing it gently into the shell.

Spoon the béchamel sauce generously over the top of each stuffed zucchini.

Sprinkle with grated Parmesan cheese for a golden, cheesy crust.

Step 5: Bake

Return the stuffed zucchini to the oven and bake at 180°C (350°F) for 30 minutes, or until golden brown and bubbling on top.

Let cool slightly before serving.

Step 6: Serve

Serve warm as a main dish with a fresh side salad, garlic bread, or couscous. Garnish with extra basil or a drizzle of olive oil.

Nutritional Information (Per Serving – Approx. 4 servings)

• Calories: 430

• Protein: 28g

• Fat: 28g

• Carbohydrates: 15g

• Fiber: 3g

• Sugar: 5g

• Sodium: 580mg

• Calcium: 30% DV

• Iron: 20% DV

• Vitamin A: 25% DV

• Vitamin C: 40% DV

The Origins and Popularity of the Recipe

Stuffed vegetables are a culinary staple in Mediterranean and Middle Eastern cuisine, often featuring meat, herbs, and grains. Zucchini boats are a modern, Westernized version that has gained global popularity due to their visual appeal and low-carb profile.

Béchamel sauce, a hallmark of French cooking, elevates the dish with creamy elegance. The fusion of rustic, savory stuffing and silky béchamel makes this recipe beloved across cultures and generations.

Reasons Why You’ll Love the Recipe

• Comfort Food Meets Healthy: Rich and satisfying without being heavy

• Great for Meal Prep: Can be made in advance and reheated

• Kid-Friendly: Cheesy, meaty, and fun to eat

• Gluten-Free Option: Use gluten-free flour in béchamel

• Impressive Presentation: Looks like a gourmet restaurant dish

• Customizable: Swap beef for turkey, lamb, or plant-based mince

• Low-Carb Alternative: Perfect for keto or low-carb lifestyles

• Cheese Lover’s Dream: Melty mozzarella and golden Parmesan

• Balanced Meal: Contains protein, dairy, veggies, and fat

• Naturally Nutritious: Packed with vitamins and minerals

Health Benefits

This recipe offers a wealth of nutritional value:

• Zucchini: Low in calories, high in vitamin C and antioxidants

• Ground Beef: Rich in protein and iron

• Garlic & Basil: Natural anti-inflammatories

• Tomatoes: Source of lycopene, a powerful antioxidant

• Cheese & Béchamel: Provide calcium and vitamin B12

• Eggs: High-quality protein and essential vitamins

When paired with a fiber-rich side like brown rice or a salad, this dish becomes part of a well-rounded, nutrient-dense meal.

Serving Suggestions

• With a Green Salad: Add crunch and freshness to balance the richness

• With Garlic Bread: Mop up the creamy béchamel with every bite

• With Herbed Rice or Couscous: Make it a full meal

• On a Platter: Garnished with lemon wedges and herbs for a dinner party

• With Tzatziki or Yogurt Sauce: Add a cooling contrast

• With Grilled Veggies: Enhance the Mediterranean flavor

• As a Meal Prep Box: Include a carb, a veggie, and one or two zucchini boats

• With Red Wine or Sparkling Water: For a dinner-at-home experience

• Next to Mashed Potatoes: Indulgent but comforting

• With Crusty Bread: To soak up every drop of sauce

Cooking Tips

• Use Medium Zucchini: Large ones may become too watery

• Pre-Bake the Shells: Keeps them from being undercooked

• Drain Zucchini Flesh: To avoid sogginess in the filling

• Chill the Filling Slightly: Easier to scoop and hold its shape

• Use Full-Fat Dairy for Sauce: Ensures creaminess and flavor

• Season Each Layer: From the beef to the sauce

• Use Fresh Herbs if Possible: Brighten the dish with fresh basil

• Don’t Overcrowd the Pan: Bake in a single layer

• Use a Shallow Dish: Helps brown the tops evenly

• Let Rest Before Cutting: Prevents the filling from spilling out

Variations to Try

• Vegetarian Version: Use mushrooms, lentils, or quinoa instead of beef

• Spicy Kick: Add chili flakes or jalapeños to the filling

• Herbed Béchamel: Infuse with thyme or rosemary

• Add Bell Peppers: To the stuffing for extra flavor and color

• Use Ground Turkey or Lamb: For a flavor twist

• Gluten-Free: Use gluten-free flour or cornstarch in béchamel

• Extra Cheesy: Layer more cheese between the stuffing and béchamel

• Vegan Version: Use plant-based meat, vegan cheese, and almond milk béchamel

• Stuff Other Veggies: Like eggplant, bell peppers, or tomatoes

• Add Rice or Bulgur: To stretch the filling and add texture

Conclusion

These Stuffed Zucchini Boats with Ground Beef and Béchamel Sauce are more than just a pretty plate—they’re a delicious, hearty, and comforting meal that offers restaurant-level satisfaction at home. From the savory beef filling to the creamy topping and bubbling cheese, every bite is layered with texture and flavor.

Whether you’re feeding a family, hosting guests, or treating yourself to a nourishing, homemade dish, this recipe will become a regular in your rotation. It’s the kind of meal that makes you feel good while tasting amazing.

FAQ

1. Can I make this ahead of time?
Yes! Assemble the boats, cover, and refrigerate up to 24 hours before baking.

2. Can I freeze the leftovers?
Yes. Let them cool, then freeze in an airtight container for up to 3 months.

3. Can I skip the béchamel?
You can, but it adds richness and balance. Try substituting with tomato sauce for a lighter version.

4. What cheese works best?
Mozzarella for meltiness, Parmesan for flavor. You can also try gouda, cheddar, or provolone.

5. Can I use pre-cooked ground beef?
Yes! Just mix it with the veggies and seasonings before stuffing.

6. How do I keep the zucchini from getting soggy?
Pre-bake and drain excess moisture from the filling. Avoid overcooking.

7. What herbs can I use instead of basil?
Oregano, thyme, parsley, or rosemary work well.

8. Can I make it spicy?
Yes—add chili flakes, cayenne, or diced hot peppers.

9. Can I add rice to the filling?
Definitely. Cooked rice or bulgur makes it more filling.

10. What’s the best wine to serve with this?
Try a dry white like Sauvignon Blanc or a light red like Pinot Noir.