Healthy Mediterranean Stuffed Zucchini

Name: Healthy Mediterranean Stuffed Zucchini
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 medium zucchini; 1 cup cooked quinoa; 1 cup cherry tomatoes, halved; 1/2 cup black olives, pitted and chopped; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1 tablespoon dried oregano; 2 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Natural Meals

I absolutely love this Healthy Mediterranean Stuffed Zucchini recipe! It brings together fresh flavors and vibrant colors that make my meals not only delicious but also visually appealing. The combination of herbs, quinoa, and Mediterranean-inspired spices creates an irresistible filling. What I enjoy most is how easy this dish is to prepare, making it perfect for a weeknight dinner or a special occasion. Every bite feels like a journey to the Mediterranean, and I can't wait for you to try it out yourself!

Created by

Opal Kensington

Last updated on 2026-01-06T15:22:34.681Z

When I first tried making stuffed zucchini, I was amazed at how versatile this vegetable is. It has a natural vessel for all kinds of delicious fillings—like this Mediterranean version! I experimented with different grains and spices until I found the perfect combination that really captures those vibrant, sun-drenched flavors. The result was a dish that not only tastes fantastic but is also packed with nutrition and heartiness.

One detail I think makes a big difference is the use of fresh herbs. Incorporating parsley and oregano really elevates the filling, enhancing the overall taste. Plus, I love how zucchini beautifully absorbs the flavors while still retaining its texture. You’ve got to taste it to believe how delicious and healthy this can be!

Why You'll Love This Recipe
Fresh and vibrant Mediterranean flavors in every bite
A satisfying and healthy option for lunch or dinner
Easily customizable with your favorite veggies or grains

Perfecting the Zucchini

When preparing the zucchini, aim to select medium-sized ones for an ideal stuffing ratio. Zucchini that are too small may not hold enough filling, while very large ones can be watery and mushy. After slicing them in half, use a melon baller or a spoon to scoop out the insides, leaving about a quarter-inch of flesh to maintain structure. This scoop creates the perfect 'boat' for your filling while ensuring the zucchini retains its shape during baking.

Make sure to salt the zucchini boats lightly after scooping them; this helps to draw out excess moisture. Place them upside down on a towel for about 10-15 minutes. This step is crucial as it helps prevent a soggy bottom, ensuring your stuffed zucchinis stay firm and flavorful after baking.

Filling Flavor Enhancements

The filling for your stuffed zucchini is flexible, allowing you to make it your own. If you're not a fan of feta cheese, swap it out for goat cheese or even a dairy-free alternative to keep it vegan. Likewise, feel free to incorporate other herbs like basil or mint, which beautifully complement the Mediterranean flair. Adding a handful of spinach or kale can also boost the nutrition profile without sacrificing taste or texture.

For a spicy kick, consider incorporating red pepper flakes or chopped jalapeños into the filling. For added richness, a squeeze of fresh lemon juice can brighten the flavors, balancing the hearty quinoa and creamy cheese. The key is to blend enough moisture with your spices, creating a glossy, cohesive mixture that entices the senses.

Baking and Serving Tips

Baking stuffed zucchini at 375°F (190°C) allows a perfect cook without drying them out. Check for doneness around the 25-minute mark. The zucchini should be tender but not mushy; a fork should easily pierce through the flesh. If you like a little crispiness on top, consider broiling the stuffed zucchinis for an additional 2-3 minutes after baking. This adds an enticing golden color to your dish, making it even more visually appealing.

These stuffed zucchinis make for a delightful centerpiece at any meal. Serve them alongside a fresh green salad or a side of your favorite whole grains—like farro or brown rice—to create a balanced plate. If you have leftovers, they reheat beautifully in the oven at 350°F (175°C) for about 10 minutes, retaining their flavors and textures. For meal prep, consider preparing the filling in advance and stuffing the zucchini just before baking.

Ingredients

For the Stuffed Zucchini

4 medium zucchini
1 cup cooked quinoa
1 cup cherry tomatoes, halved
1/2 cup black olives, pitted and chopped
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
1 tablespoon dried oregano
2 tablespoons olive oil
Salt and pepper to taste

Make sure to wash all fresh ingredients thoroughly before you start stuffing those zucchinis!

Instructions

Preheat the Oven

Preheat your oven to 375°F (190°C) before you start preparing the zucchini.

Prepare the Zucchini

Slice the zucchini in half lengthwise and scoop out the insides to create a boat shape. You can save the insides for another recipe if you like.

Make the Filling

In a bowl, combine the cooked quinoa, chopped tomatoes, olives, feta cheese, parsley, oregano, olive oil, salt, and pepper. Mix well until all ingredients are evenly combined.

Stuff the Zucchini

Using a spoon, fill each zucchini half generously with the quinoa mixture, packing it down slightly to ensure it's full.

Bake

Place the stuffed zucchinis on a baking sheet and bake in the preheated oven for about 25-30 minutes, or until the zucchini is tender.

Serve

Remove from the oven and let it cool slightly before serving. Enjoy warm!

Feel free to garnish with additional parsley or a drizzle of olive oil for added flavor!

Pro Tips

For an extra kick, add some red pepper flakes to the filling mixture. You can also substitute the quinoa with couscous or rice if desired.

Ingredient Spotlight: Quinoa

Quinoa serves as an excellent base for this Mediterranean stuffing due to its nutty flavor and fluffy texture. It's a complete protein, making it an ideal choice for plant-based diets. When cooking quinoa, ensure you rinse it under cold water before cooking to remove any bitter saponins that can affect the flavor. Use a ratio of 1 part quinoa to 2 parts water or broth for optimal results; this typically yields about three cups of cooked quinoa, more than enough for this recipe.

If you want to switch things up, consider using couscous, bulgur, or even brown rice as a substitute for quinoa. While the cooking times may vary—bulgur cooks quicker while brown rice takes longer—these alternatives can still provide a delightful texture as they soak up the Mediterranean flavors of the filling.

Storage Suggestions

If you end up with leftover stuffed zucchini, store them in an airtight container in the refrigerator for up to three days. They make for a convenient lunch or dinner option that just needs reheating. When reheating, microwaving works quickly, but using an oven or toaster oven can revitalize their texture, crisping up the zucchini skin for a few minutes at 350°F (175°C).

For longer storage, you can freeze the stuffed zucchinis before baking. To do this, arrange them on a baking sheet and freeze them until solid, then transfer them to a freezer-safe bag. They will last up to 2-3 months this way. When ready to bake, just pop them in the oven from frozen, adding an extra 10-15 minutes to the baking time to ensure they're heated through.

Variations to Try

The beauty of this recipe is its versatility. Try swapping out black olives for green ones or adding a handful of sun-dried tomatoes to the filling for an extra burst of flavor. You could also incorporate sautéed mushrooms or bell peppers for additional texture and taste. Changing the spices can lead to different flavor profiles, so feel free to experiment with your favorites.

Dressing the baked zucchini with a drizzle of balsamic glaze or a dollop of tzatziki sauce just before serving can elevate the dish even more, offering a tangy contrast that complements the savory filling. For a little extra crunch, top with toasted pine nuts or pumpkin seeds right before serving.

Questions About Recipes

→ Can I make this recipe ahead of time?

Yes, you can prepare the stuffed zucchinis, cover them, and refrigerate until you're ready to bake. Just add a few minutes to the baking time if they're cold.

→ What can I use instead of quinoa?

You can use couscous, brown rice, or any other grain you prefer as a filling base.

→ Are there any vegetarian substitutions for feta cheese?

Yes, you can use a plant-based feta or omit it altogether and replace it with nutritional yeast for a cheesy flavor.

→ Can I freeze the stuffed zucchini?

Yes, you can freeze the stuffed zucchinis before baking. Thaw them in the fridge before baking.