Mediterranean Spinach, Bell Pepper, and Feta Stuffed Zucchini Boats
These Mediterranean Spinach, Bell Pepper, and Feta Stuffed Zucchini Boats are a colorful and wholesome meal that perfectly captures the essence of Mediterranean cooking — fresh vegetables, aromatic herbs, and a touch of creamy cheese. The tender zucchini halves are filled with a savory mix of sautéed spinach, bell peppers, and feta, offering a satisfying yet light main course or side dish. Whether you’re cooking for a family dinner or meal-prepping for the week, these zucchini boats are nutritious, easy to make, and absolutely delicious.
Total Time: 40 minutes
Prep Time: 15 minutes
Cook Time: 25 minutes
Serves: 4
Ingredients
4 medium zucchinis (about 1 kg / 2.2 lb)
1 tablespoon olive oil (15 ml / 0.5 fl oz)
1 small onion, finely chopped (70 g / 2.5 oz)
2 garlic cloves, minced (6 g / 0.2 oz)
1 red bell pepper, diced (150 g / 5.3 oz)
2 cups fresh spinach, chopped (60 g / 2 oz)
½ cup feta cheese, crumbled (100 g / 3.5 oz)
¼ teaspoon dried oregano (1 g / 0.04 oz)
Salt and black pepper, to taste
2 tablespoons breadcrumbs (15 g / 0.5 oz, optional)
Instructions
Prepare the zucchinis:
Preheat the oven to 200°C (400°F). Cut the zucchinis in half lengthwise and use a spoon to scoop out the center flesh, leaving about 1 cm (½ inch) border. Set aside the scooped-out flesh for later use. Place the zucchini halves cut side up on a baking tray lined with parchment paper.
Pre-bake the shells:
Brush each zucchini half lightly with olive oil and sprinkle with a little salt. Bake for 10 minutes to soften slightly while you prepare the filling.
Cook the filling:
Heat the remaining olive oil in a skillet over medium heat. Add chopped onion and sauté for 2–3 minutes until translucent. Add garlic and diced bell pepper; cook another 3–4 minutes until softened.
Add spinach and zucchini flesh:
Stir in the chopped spinach and the reserved zucchini flesh. Cook until the spinach wilts and any liquid has evaporated. Season with oregano, salt, and black pepper. Remove from heat and let it cool slightly.
Add feta and breadcrumbs:
Once the filling cools a bit, mix in crumbled feta cheese and breadcrumbs (if using) for a light crunch and structure.
Stuff and bake:
Spoon the filling evenly into the zucchini shells. Bake for another 12–15 minutes until golden and slightly crisp on top.
Serve:
Garnish with a sprinkle of fresh herbs or an extra drizzle of olive oil. Serve warm as a main dish or a vibrant side.
Tips
Choose medium zucchinis: They’re easier to scoop and hold their shape better after baking.
Avoid overbaking: Bake just until tender — you want the boats to stay firm enough to hold the filling.
Drain excess moisture: Squeeze out water from the cooked zucchini flesh and spinach to avoid sogginess.
Add a hint of citrus: A squeeze of lemon juice over the filling before baking enhances freshness.
Use good-quality feta: Authentic Greek feta gives a creamier, tangier flavor.
Crispy topping: Sprinkle extra breadcrumbs or grated Parmesan for a golden crust.
Herb upgrade: Add fresh dill or parsley just before serving for a burst of aroma.
Meal prep tip: Assemble the boats ahead of time and bake just before serving.
Variations
Protein boost: Add cooked quinoa, lentils, or shredded chicken to make it more filling.
Cheese alternatives: Try goat cheese, ricotta, or mozzarella instead of feta.
Add nuts: Toasted pine nuts or chopped walnuts add crunch and a Mediterranean touch.
Spicy version: Mix in a pinch of red chili flakes or a diced jalapeño for subtle heat.
Tomato twist: Stir in a spoonful of sun-dried tomatoes or cherry tomato halves.
Vegan version: Replace feta with vegan cheese and skip breadcrumbs or use a gluten-free version.
Herb variations: Use thyme, basil, or mint for different aromatic profiles.
Topping idea: Drizzle with tzatziki or a yogurt-garlic sauce before serving.
Q&A
Q: Can I make this recipe ahead of time?
A: Yes. You can prepare and stuff the zucchinis up to a day in advance. Refrigerate them and bake just before serving.
Q: Can I freeze stuffed zucchinis?
A: It’s best to freeze them unbaked. Wrap tightly in foil and freeze for up to 2 months. Bake directly from frozen, adding a few extra minutes to the cook time.
Q: My zucchini boats turned watery — how can I prevent that?
A: Remove excess moisture from the filling ingredients and pre-bake the zucchini shells to reduce water content.
Q: Can I substitute other vegetables for the filling?
A: Yes. Try chopped mushrooms, eggplant, or tomatoes for extra flavor and texture.
Q: What can I serve with these zucchini boats?
A: They pair well with couscous, quinoa salad, roasted potatoes, or a light Greek salad.
Q: Can I use frozen spinach?
A: Yes, just thaw and squeeze out all excess water before adding to the filling.
Q: How do I store leftovers?
A: Keep in an airtight container in the fridge for up to 3 days. Reheat in the oven to maintain texture.
Nutrition
(Per Serving)
Calories: ~190 kcal
Protein: 8 g
Carbohydrates: 10 g
Fat: 13 g
Fiber: 3 g
Sugar: 5 g
Sodium: 320 mg
Conclusion
Mediterranean Spinach, Bell Pepper, and Feta Stuffed Zucchini Boats are a perfect balance of color, flavor, and nutrition. Each bite combines creamy feta, tender zucchini, and the bright freshness of vegetables and herbs. They’re easy to make, endlessly versatile, and bring the sunshine of the Mediterranean right to your plate — healthy, hearty, and beautifully simple.