If you're looking for a satisfying, flavorful, and customizable meal that aligns with a keto or low-carb lifestyle, look no further than keto zucchini boats. This recipe is a fantastic way to utilize an abundance of zucchini, transforming it into a hearty and delicious dish that the whole family will enjoy.
Why You'll Love This Recipe
These keto zucchini boats are not only delicious but also offer several compelling reasons to make them a regular part of your meal plan:
Customizable: The recipe is highly adaptable to your preferences. Whether you prefer a spicier flavor profile, different types of ground meat, or alternative cheeses, you can easily adjust the ingredients to suit your taste.
Family-Friendly: Despite being keto-friendly, this recipe is appealing to all ages. The combination of savory meat filling and melted cheese is a guaranteed crowd-pleaser.
Meal Prep Friendly: These zucchini boats hold up well in the refrigerator for 2-3 days, making them perfect for meal prepping lunches or reheating for a quick and easy dinner.
Read also: Low-Carb Zucchini Noodles
Versatile: Zucchini boats are awesome in so many ways.
Ingredients You'll Need
Here's a breakdown of the key ingredients for this recipe:
- Zucchini: Choose large zucchini, as they are easier to cut, scoop, and fill.
- Ground Turkey (or alternative): Opt for organic and lean ground turkey if possible. You can also substitute with lean ground beef, Italian sausage, ground chicken, or plant-based alternatives.
- Onion: Half of a regular yellow onion, chopped finely, adds depth of flavor to the filling.
- Garlic: A couple of crushed garlic cloves enhance the savory flavor of the meat mixture.
- Diced Tomatoes: A can of petite diced tomatoes in their juice provides moisture and acidity to the filling.
- Tomato Paste: This is essential for thickening the meat mixture and ensuring it stays put within the zucchini boats.
- Cheese: Monterey Jack cheese is recommended for its excellent melting quality. You'll also need Parmesan cheese for an extra layer of flavor. For people like me who aren’t all about that keto life 24/7, but want to achieve a good macro balance, it’s comforting to have old reliable recipes that aren’t always “adapted.”
- Italian Parsley: Freshly chopped Italian parsley adds a touch of freshness and vibrancy to the dish.
- Seasonings: Olive oil, kosher salt, black pepper, and red pepper flakes are used to season the dish and bring out the flavors of the other ingredients.
Optional Ingredients and Variations
Spices: Feel free to experiment with different spice combinations to customize the flavor of your zucchini boats. Chili powder, cumin, or smoked paprika can add a unique twist.
Vegetables: Add other vegetables to the filling, such as chopped bell peppers, mushrooms, or spinach, to boost the nutritional content and flavor.
Cheese: You can substitute other types of cheese for the mozzarella and parmesan. For a Tex-Mex version, try cheddar cheese or Monterey Jack.
Read also: Crispy Keto Fritters
Step-by-Step Instructions
Follow these detailed instructions to create your own delicious keto zucchini boats:
1. Prep the Zucchini:
- Preheat oven to 350F. Use a 9 x 13" baking dish with cooking spray or a little olive oil smeared on the bottom to prevent sticking.
- Trim both ends of each zucchini.
- Fill a large pot with water and add a tablespoon of salt. Bring the water to a boil, then add the whole zucchini's and let them cook for 5 minutes. Remove from the pot and set on a clean dish towel.
- Let them cool for a few minutes, then cut them in half lengthwise, and scoop out the inside middle line of seeds with a spoon. Set aside the insides of one of the zucchinis and chop it finely. (You'll add it to the turkey meat in a minute)
- Set the zucchini boats inside the prepared baking dish while you make the turkey filling.
2. Make the Meat Filling:
- In a large skillet, add the olive oil and chopped onion and a pinch of salt. Cook on medium heat until the onions are soft and starting to brown on the edges, about 4-5 minutes.
- Add the ground turkey and cook it until no longer pink on medium heat, breaking it apart into small chunks with a wooden spoon or spatula. Add in the garlic cloves, the can of tomatoes, tomato paste, the water, the red pepper flakes, salt and pepper. Add in the reserved chopped inside of one zucchini to the mixture also, and stir to combine.
- Simmer on medium heat, stirring occasionally for 10-12 minutes until the moisture has evaporated (the mixture should be stiff and not saucy). Remove from the heat, let it cool for 10 minutes, then stir in the Parmesan cheese & half the chopped parsley and mix to combine.
3. Assemble and Bake:
- Dry the insides of the zucchini boats with a paper towel, then divide the turkey mixture among the 12 zucchini boats.
- Top the boats with the grated jack cheese and the rest of the chopped parsley.
- Bake for 25-30 minutes at 350F degrees.
Tips and Variations
Cooling the Zucchini: Let the whole zucchinis cool for at least 10 minutes out of the boiling water bath before you attempt to scoop out the middles.
Blotting the Zucchini: Be sure to also blot the inside of the scooped-out zucchinis with a paper towel before you begin to fill them, as they'll start to pool on the bottom with excess water.
Make it in Advance: You can assemble this the day before you plan to eat it. Cover it tightly and keep it refrigerated, then when you're ready to bake it, let it get to room temperature for 15-30 minutes to take the chill off, then bake as directed.
Low FODMAP adaptation: Since I’m currently on a Low FODMAP diet for gut issues in addition to paleo, you’ll see that I omitted garlic and onion from this recipe in favor of garlic infused oil.
Read also: Ground Beef Zucchini Casserole
Serving Suggestions
These keto zucchini boats can be enjoyed as a main course for lunch or dinner. For a more complete meal, consider serving them with a side dish such as:
- Cauliflower rice
- Air fryer spaghetti squash
- Cauliflower cheesy bread
- Keto (cauliflower) mac and cheese
- Whole Roasted Cauliflower with Marcona Almond Pesto
- Perfect Air Fryer Asparagus
If you're not watching your carbs, you can serve these zucchini boats with pasta or polenta.
Storing Leftovers
It's best to use an airtight container. This recipe will be fine for 2-3 days in the refrigerator.
Nutritional Information
These healthy Low Carb & Keto Stuffed Zucchini Boats have 34 grams of protein and only 9 grams of net carbs per serving.