Baked zucchini boats are a delicious, nutritious twist on classic stuffed vegetables, marrying tender zucchini ‘shells’ with a savory filling of shredded chicken, sautéed spinach, and tangy feta cheese. This dish delivers a satisfying balance of lean protein and vegetables, all wrapped in a low-carb package that appeals to anyone seeking a lighter comfort meal. The zucchini’s mild flavor allows the filling’s Mediterranean-inspired seasonings—garlic, oregano, and a squeeze of lemon—to shine through, while the feta adds a creamy, slightly salty finish. Perfect for weeknight dinners or entertaining, these boats can be customized to suit dietary preferences, from gluten-free to vegetarian, and even prepared in advance for busy schedules. Beyond its vibrant presentation, the recipe exemplifies how simple ingredients can combine into a dish that feels indulgent without derailing healthy eating goals.

Key Ingredients & Substitutions

Selecting high-quality ingredients ensures the best texture and flavor. Begin with medium-sized zucchini—firm, evenly shaped, and free of blemishes. If zucchini is unavailable, yellow squash or small eggplants can serve as suitable vessels, though cooking times may vary slightly.

For the protein component, cooked chicken breast or shredded rotisserie chicken offers convenience and lean nutrition. Alternatively, diced turkey or plant-based crumbles can replace chicken, while chickpeas or cooked lentils make flavorful vegetarian options.

Fresh spinach provides vibrant color and nutrients; you may substitute with baby kale or Swiss chard, though they require a slightly longer sauté to soften. Frozen spinach works in a pinch—just thaw and squeeze out excess moisture before mixing.

Feta cheese, crumbled, contributes creaminess and a distinctive tang. Opt for block feta when possible, as it tends to retain texture better than pre-crumbled varieties. Dairy-free feta alternatives crafted from nuts or tofu can accommodate lactose-intolerant or vegan diets.

Flavor enhancers—minced garlic, finely chopped onion, dried oregano, and a pinch of crushed red pepper—build depth within the filling. Sun-dried tomatoes, Kalamata olives, or a sprinkle of za’atar introduce additional Mediterranean flair. A light coating of olive oil on the zucchini shells and a dusting of breadcrumbs or grated Parmesan on top complete the assembly.

Step-by-Step Prep & Assembly

1. Preheat and Prepare Tools
   Preheat your oven to 375°F (190°C). Choose a baking dish large enough to hold the zucchini boats in a single layer. Lightly coat the dish with olive oil to prevent sticking.

2. Prepare the Zucchini
   Wash and pat dry the zucchini. Trim off the ends, then slice each zucchini lengthwise. Use a spoon or melon baller to scoop out the seeds and some flesh, creating a ¼-inch-thick shell. Save the scooped flesh for the filling or another use.

3. Season the Shells
   Brush the zucchini boats lightly with olive oil, then season with salt, pepper, and a pinch of garlic powder. Arrange them cut-side up in the prepared baking dish.

4. Cook the Filling
   In a skillet over medium heat, warm a tablespoon of olive oil. Add finely chopped onion and garlic; sauté until translucent. Stir in chopped spinach (or greens of choice) until wilted, about 2–3 minutes. Add the scooped zucchini flesh, chopped chicken, and herbs—oregano, parsley, and a sprinkle of red pepper flakes. Season with salt and pepper. Remove from heat and let cool slightly.

5. Combine with Feta
   Transfer the mixture to a bowl and fold in crumbled feta. Taste and adjust seasoning as needed.

6. Assemble the Boats
   Spoon the chicken–spinach–feta mixture into each zucchini shell, mound it slightly. For a crispy topping, sprinkle with panko breadcrumbs or additional grated cheese.

this recipe

Baking & Finishing Techniques

Place the filled zucchini boats in the preheated oven, covered loosely with foil to ensure even cooking and prevent excessive browning. Bake for 20 minutes, then remove the foil and continue baking for an additional 10–15 minutes, or until the zucchini is tender but still holds its shape and the topping is golden.

If you prefer extra browning, switch the oven to broil for the final 2–3 minutes, watching closely to avoid burning. The broiler will crisp the breadcrumbs and deepen the color of any exposed cheese.

Once baked, let the zucchini boats rest for 5 minutes. This short resting period allows the filling to set, making them easier to lift from the dish and preventing the juices from running out. Garnish with freshly chopped parsley, a drizzle of olive oil, or a squeeze of lemon juice to brighten the flavors.

For make-ahead convenience, assemble the boats up to the point of baking, then cover and refrigerate for up to 24 hours. Bake directly from cold, adding an extra 5–10 minutes to the cooking time. To freeze, bake fully, cool, and wrap individually; reheat in a 350°F (175°C) oven for 15–20 minutes from frozen.

Nutritional Profile & Health Benefits

A single zucchini boat delivers a balanced serving of lean protein, healthy fats, and non-starchy vegetables. One medium zucchini contains under 30 calories and contributes fiber, vitamin C, and potassium. Spinach offers iron, vitamin K, and antioxidants, while chicken provides approximately 20–25 grams of protein per serving. Feta cheese adds calcium and healthy fats, though it also brings sodium—so adjust the added salt accordingly.

This dish fits seamlessly into low-carb, keto-friendly, and Mediterranean diet plans. The combination of protein and fiber promotes satiety, making it ideal for weight management. Antioxidants from the vegetables support cellular health, and using olive oil contributes heart-healthy monounsaturated fats. By swapping ingredients—such as using reduced-fat cheese or plant-based proteins—you can tailor the recipe to meet specific dietary goals without sacrificing flavor.