If you’re searching for a vibrant, wholesome, and satisfying meatless meal, these Vegetarian Stuffed Zucchini Boats with Rice are exactly what you need. They combine tender roasted zucchini, fluffy rice, colorful vegetables, aromatic herbs, and cheese (optional) to create a nutritious dish that’s both delicious and visually appealing.
Perfect for weeknight dinners, meal prep, or as a hearty side at gatherings, this recipe is easy to customize and makes a wonderful addition to any vegetarian table.
What Are Stuffed Zucchini Boats?
Zucchini boats are halved zucchinis that have been hollowed out and filled with savory ingredients like grains, vegetables, cheese, and spices. They’re baked until tender and are a creative, low-carb vessel for nutrient-dense fillings.
These vegetarian zucchini boats are stuffed with rice, sautéed vegetables, herbs, and your choice of cheese or plant-based toppings. The result? A colorful, filling, and flavor-packed dish that’s as wholesome as it is satisfying.
Ingredients You’ll Need
For the Zucchini Boats:
- 4 medium zucchini (firm and evenly sized)
- 1 tbsp olive oil
- Salt and pepper, to taste
For the Rice Filling:
- 1 cup cooked brown rice or white rice
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, finely chopped
- 1/2 cup cherry tomatoes, halved
- 1/2 cup corn kernels (fresh or frozen)
- 1/2 cup black beans or chickpeas (optional for protein)
- 1 tsp cumin
- 1/2 tsp smoked paprika
- 1/4 tsp chili flakes (optional)
- Salt and pepper, to taste
- 2 tbsp chopped fresh parsley or cilantro
- 1/2 cup shredded cheese (mozzarella, cheddar, or plant-based)
Optional Toppings:
- Extra shredded cheese
- Fresh herbs
- Sour cream or Greek yogurt
- Lime wedges
- Avocado slices
How to Make Vegetarian Stuffed Zucchini Boats With Rice
Step 1: Prep the Zucchini
- Preheat the oven to 400°F (200°C).
- Wash the zucchini and slice them in half lengthwise.
- Use a spoon or melon baller to scoop out the centers, creating a “boat.” Leave a 1/4-inch border around the edges.
- Lightly brush each zucchini half with olive oil and sprinkle with salt and pepper.
- Arrange them cut-side up on a baking dish or parchment-lined tray.
Tip: Save the zucchini flesh. Finely chop it and add it to your filling!
Step 2: Prepare the Rice Filling
- Heat 1 tbsp olive oil in a skillet over medium heat.
- Sauté diced onions until soft, about 3–4 minutes.
- Add garlic, bell pepper, tomatoes, and reserved zucchini flesh.
- Cook for 5–6 minutes until vegetables are tender.
- Stir in corn, beans (if using), and cooked rice.
- Season with cumin, smoked paprika, chili flakes, salt, and pepper.
- Cook for 2–3 minutes, stirring frequently.
- Turn off the heat and mix in chopped herbs and 1/4 to 1/2 cup cheese (optional).
Step 3: Stuff the Zucchini Boats
- Spoon the rice filling generously into each zucchini boat.
- Sprinkle extra cheese over the top if desired.
- Cover loosely with foil and bake for 20 minutes.
- Remove foil and bake an additional 10 minutes until cheese is melted and zucchini is tender.
Step 4: Serve and Enjoy
Serve warm with your favorite toppings—fresh herbs, lime juice, yogurt, avocado, or extra salsa.
How to Serve Zucchini Boats
As a Main Dish:
- Serve with a side salad (e.g., Greek salad, arugula lemon salad)
- Add a drizzle of tahini dressing or tzatziki
As a Side Dish:
- Pair with baked tofu, grilled halloumi, or a chickpea stew
- Serve alongside lentil patties or falafel
Storage and Reheating
Refrigerator:
- Store leftovers in an airtight container for up to 4 days
Freezer:
- Freeze after baking. Wrap in foil and freeze up to 2 months
Reheat:
- Bake from chilled at 350°F for 10–15 minutes
- Microwave individual servings for 2–3 minutes
Note: For best texture, reheat in the oven or toaster oven.
Recipe Variations and Add-ins
Protein Boost:
- Add crumbled tempeh, tofu, or lentils
- Stir in chopped walnuts or sunflower seeds
Cheese Options:
- Feta, goat cheese, or shredded mozzarella
- Nutritional yeast for a dairy-free “cheesy” flavor
Global Twists:
- Mediterranean: Add kalamata olives, sun-dried tomatoes, and feta
- Mexican: Add black beans, salsa, and cheddar cheese
- Indian: Add curry spices, peas, and paneer cubes
- Italian: Use marinara sauce, basil, and Parmesan
Tips for the Best Vegetarian Zucchini Boats
- Use firm, fresh zucchini that are medium-sized and similar in shape
- Don’t overbake — zucchini should be fork-tender but not mushy
- Drain watery veggies before adding to rice to avoid soggy filling
- Pack the filling firmly to ensure every bite is flavorful
- Double the rice mixture for leftovers or meal prep
Why You’ll Love This Recipe
- Nutrient-Dense: Packed with fiber, vitamins, and plant protein
- Low-Carb: Zucchini is a naturally low-calorie, low-carb vegetable
- Budget-Friendly: Uses basic pantry and garden ingredients
- Kid-Friendly: Easy to eat, customizable, and cheesy
- Meal-Prep Ready: Make a full batch and reheat throughout the week
Rice Options
You can use any type of rice depending on your preferences or dietary needs:
| Rice Type | Texture & Benefits |
|---|---|
| White rice | Fluffy and neutral flavor |
| Brown rice | Nutty flavor, high in fiber |
| Jasmine rice | Fragrant and slightly sticky |
| Basmati rice | Light and aromatic |
| Cauliflower rice | Low-carb substitute for keto versions |
| Quinoa | Great high-protein, gluten-free option |
Perfect For:
- Weeknight vegetarian dinners
- Summer meals when zucchini is in season
- Potluck side dishes
- Meal prep lunches
- Kids’ lunchboxes (mild flavor, soft texture)
Frequently Asked Questions
Can I use other vegetables instead of zucchini?
Yes! Bell peppers, eggplant, or hollowed-out tomatoes work well.
Can I make it vegan?
Absolutely. Just skip the cheese or use a plant-based alternative like shredded vegan mozzarella or nutritional yeast.
Can I use leftover rice?
Yes! This recipe works wonderfully with leftover plain or seasoned rice.
How do I avoid soggy zucchini?
Don’t overbake. Salt the zucchini beforehand and blot moisture with paper towels before stuffing if needed.
Can I prep this dish ahead?
Yes. Prep the filling and zucchini separately. Assemble and bake the next day.
Nutritional Information (Per Serving – 2 Halves)
- Calories: 270
- Protein: 8g
- Carbohydrates: 35g
- Fat: 9g
- Fiber: 5g
- Sugar: 6g
Values will vary based on ingredients used and portion size.
Final Thoughts
Vegetarian Stuffed Zucchini Boats with Rice are the perfect blend of comfort food and fresh, healthy ingredients. Easy to make, packed with nutrients, and full of flavor, this dish is a fantastic way to enjoy more veggies while still feeling full and satisfied.
Whether you’re a lifelong vegetarian or just exploring more plant-based meals, this recipe is sure to become a favorite in your rotation. It’s the perfect solution when you want something light, filling, and utterly delicious—all in one edible boat.
Call to Action
Pin this recipe for your next meal prep session or veggie-packed weeknight dinner. Once you try it, you’ll be hooked on these hearty, cheesy, and satisfying zucchini boats!
