Mediterranean Spinach, Mushroom & Cheese Stuffed Zucchini Boats
These Mediterranean-style stuffed zucchini boats are filled with a rich and savory mixture of sautéed mushrooms, spinach, garlic, and herbs, all nestled inside tender roasted zucchini and topped with a mix of melty mozzarella and tangy feta cheese. It’s a nutrient-dense, meatless meal packed with fiber, antioxidants, and Mediterranean goodness. Whether you serve them as a main course or a hearty side dish, these boats are light, flavorful, and satisfying enough to please vegetarians and meat lovers alike.
Ready In: 40–45 minutes
Prep Time: 15 minutes | Cook Time: 25–30 minutes
Serves: 4 (makes 8 zucchini halves)
Ingredients
For the Zucchini Boats:
4 medium zucchinis, halved lengthwise
1 tbsp olive oil
Salt and black pepper to taste
For the Stuffing:
1 tbsp olive oil
2 cloves garlic, minced
1 small yellow onion, finely chopped
1 1/2 cups mushrooms, finely chopped (cremini or button)
3 cups fresh spinach, chopped (or 1 cup frozen, squeezed dry)
1/2 tsp dried oregano
1/4 tsp crushed red pepper flakes (optional)
Salt and pepper to taste
For the Cheese Topping:
1/2 cup shredded mozzarella cheese
1/4 cup crumbled feta cheese
2 tbsp grated Parmesan (optional)
To Garnish:
Fresh parsley or basil, chopped
Lemon zest (optional)
Instructions
Preheat the Oven:
Preheat your oven to 400°F (200°C). Line a baking dish or sheet with parchment paper.
Prepare the Zucchini:
Slice zucchinis lengthwise and scoop out the center flesh using a spoon, leaving about 1/4-inch thick shells.
Chop and reserve the scooped-out zucchini flesh for the filling.
Place the zucchini halves cut-side up in the baking dish. Brush with olive oil and sprinkle with salt and pepper. Bake for 10 minutes to soften slightly.
Make the Filling:
In a skillet, heat 1 tbsp olive oil over medium heat. Sauté onion for 2–3 minutes, then add garlic and cook for 30 seconds.
Add mushrooms and reserved chopped zucchini flesh. Cook until softened and moisture has evaporated, about 6–7 minutes.
Stir in spinach, oregano, red pepper flakes, salt, and pepper. Cook until spinach is wilted (about 1–2 minutes). Remove from heat.
Stuff the Zucchini Boats:
Spoon the cooked filling into each pre-baked zucchini shell, pressing it down slightly.
Top with mozzarella, feta, and a sprinkle of Parmesan (if using).
Bake:
Return the stuffed zucchini boats to the oven and bake for 12–15 minutes, or until the cheese is melted and golden.
Serve:
Garnish with fresh parsley, basil, or lemon zest. Serve warm as a main or hearty side dish.
Tips for the Best Stuffed Zucchini Boats
Choose Medium Zucchini:
Medium zucchinis are ideal—they’re easier to hollow out and cook evenly without becoming mushy.
Scoop Gently:
Use a spoon or melon baller to remove the zucchini flesh carefully, leaving about a 1/4-inch border so the boats hold their shape.
Pre-Bake the Shells:
Lightly roasting the empty zucchini shells helps soften them just enough and prevents undercooked bites.
Remove Extra Moisture:
After sautéing mushrooms and spinach, cook until moisture evaporates completely—this prevents watery filling.
Cheese Layering Trick:
Add a little cheese inside the filling before topping—it helps bind everything and adds melty goodness throughout.
Meal Prep Friendly:
You can prepare the filling and pre-bake the zucchini ahead of time. Assemble and bake when ready to serve.
Tasty Variations
Cheese Swaps:
Use goat cheese, ricotta, or shredded fontina instead of feta for a creamier or more mellow taste.
Omit cheese entirely and drizzle with tahini or vegan pesto for a dairy-free version.
Add Protein:
Add cooked, crumbled chicken sausage, ground turkey, or chickpeas to the veggie mix for a heartier, protein-packed version.
Add Mediterranean Flavor Bursts:
Mix in chopped sun-dried tomatoes, Kalamata olives, or artichoke hearts for extra tang and texture.
Go Fully Vegan:
Use vegan cheese or nutritional yeast instead of dairy, and make sure to sauté veggies in oil instead of butter (if using).
Turn into a Casserole:
Dice the zucchini instead of stuffing them. Mix with the filling and bake everything in a casserole dish topped with cheese.
Swap the Vegetable Base:
Instead of zucchini, use bell pepper halves, eggplant rounds, or large mushroom caps for variation.
Q&A – Frequently Asked Questions
Q: Can I make this recipe ahead of time?
A: Yes! You can prep the filling and bake the zucchini shells in advance. Store both separately in the fridge and assemble just before baking for a quick meal.
Q: Can I freeze stuffed zucchini boats?
A: It’s not recommended—zucchini has high water content and can become mushy after thawing. These are best enjoyed fresh or stored in the fridge for up to 3 days.
Q: What if I don’t like mushrooms?
A: No problem! Replace mushrooms with chopped bell peppers, eggplant, or grated carrots for a similar texture and flavor base.
Q: Are these zucchini boats low-carb or keto?
A: Yes! This recipe is naturally low in carbs, especially if you skip or reduce the amount of cheese. Great for keto-friendly meals.
Q: Can I grill the zucchini instead of baking?
A: Yes, you can grill the zucchini halves for 4–5 minutes per side before stuffing and then bake or grill indirectly until the cheese melts.
Nutrition Facts
(Estimated per serving – based on 2 zucchini halves out of 8 total)
Calories: 210
Protein: 11g
Fat: 14g
Carbohydrates: 10g
Fiber: 3g
Sugars: 5g
Sodium: 320mg
Nutrition will vary slightly depending on the cheeses used and any added ingredients.
Conclusion
These Mediterranean Spinach, Mushroom & Cheese Stuffed Zucchini Boats are a vibrant, satisfying way to enjoy classic Mediterranean flavors with a healthy twist. They’re light yet filling, packed with nutrient-rich veggies and savory herbs, and customizable to fit any diet. Whether served as a vegetarian main, a hearty side, or part of your meal prep rotation, these zucchini boats are proof that wholesome food can be just as crave-worthy as comfort food.