This vegetarian stuffed zucchini with onions, peppers, mushrooms, and brown rice is topped with Parmesan and baked to perfection for a hearty meat-free meal!
One of my absolute favorite meat-free meals is this hearty and delicious vegetarian stuffed zucchini!
It’s meat-free, gluten-free, and packed with flavor. If you’re looking for a vegan meal, just omit the Parmesan or use a vegan-friendly version.
Plus, the whole dish is ready in 45 minutes with less than 10 ingredients for an easy weeknight meal!
Why you will love this vegetarian stuffed zucchini
- It’s meat-free and packed with yummy veggies
- You can customize it so many ways
- It’s gluten-free
- It’s ready in 45 minutes
- You’ll love it for a light yet satisfying meal
Vegetarian stuffed zucchini ingredients
This stuffed squash recipe uses simple ingredients for a quick and easy meal you’ll want to make again and again!
- Zucchini — This versatile summer squash makes the perfect “boat” for our dish.
- Olive oil — Use extra virgin olive oil for the best flavor.
- Onion — Cook until soft and translucent to bring out their natural sweetness.
- Bell pepper — I like to use red bell peppers, but feel free to grab any color you like.
- Garlic — Use fresh garlic for the best flavor.
- Mushrooms — These add a “meaty” texture to our meat-free dish.
- Italian seasoning — You can adjust to taste if you want a stronger herb flavor.
- Brown rice — I recommend using pre-cooked rice to save on time.
- Shredded Parmesan — Optional, but it adds an amazing, melty, cheesy layer on top!
How to make vegetarian stuffed zucchini
Step 1: Preheat the oven to 375°F.
Step 2: With a spoon, scoop out the flesh of each zucchini half. Dice the zucchini flesh and set aside.
Step 3: Place the zucchini shells in a casserole dish.
Step 4: In a medium sauté pan, heat the oil over medium heat. Once hot, add the onion and pepper, then cook, stirring frequently, until softened, about 3-4 minutes.
Step 5: Add the mushroom, diced zucchini flesh, and Italian seasoning. Cook until most of the moisture is gone and the vegetables are soft, about 5-6 minutes.
Step 6: Stir in the rice.
Step 7: Divide the filling between the zucchini shells.
Step 8: Top each stuffed zucchini with Parmesan cheese, then bake for 25 minutes or until the zucchini shells have softened.
Your stuffed squash is ready to enjoy! I recommend serving right away while it’s hot out of the oven.
Recipe tips and tricks
- Hollow out the zucchini carefully, leaving enough flesh so that the boats hold their shape while baking.
- Cook the filling ingredients until tender before stuffing the zucchini to ensure even cooking.
Substitutions and variations
- For a vegan-friendly dish, omit the Parmesan or substitute with a vegan cheese.
- If you want to add some meat, include pre-cooked shredded chicken or chorizo in the filling.
- For a low-carb dish, swap out the brown rice for cauliflower rice or more vegetables.
What to eat with this recipe
Looking for some yummy, easy sides to enjoy alongside your zucchini boats? I recommend baked carrot chips, celery root fries, or black bean soup.
If you want to add some meat-based protein to the meal, chicken meatballs or turkey meatballs always hit the spot. You could also make keto meatballs in tomato sauce.
Otherwise, keep it simple and just add some toppings like sour cream, cilantro, or diced avocado!
Storage and freezing
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. I recommend reheating in the oven at 350°F until heated all the way through.
- To freeze, place the stuffed zucchini boats on a baking sheet in the freezer. Once frozen solid, wrap each one in plastic wrap and store in a freezer-safe bag or container for up to 3 months.
Other vegetarian zucchini recipes
Have a bunch of zucchini you want to cook? Here are a few of my favorite recipes to use up this fresh ingredient:
You can also find more inspiration in this roundup of healthy low-carb zucchini recipes.
Vegetarian Stuffed Zucchini
Ingredients
- 3 medium zucchini, (halved lengthwise)
- 1 tablespoon olive oil
- 1 onion, (finely diced)
- ½ red bell pepper, (finely diced)
- 2 cloves garlic, (minced)
- 4 white mushrooms, (finely chopped)
- 1 tablespoon Italian seasoning
- ½ cup brown rice, (cooked)
- ½ cup shredded Parmesan cheese, (optional — omit for vegan)
Instructions
- Preheat the oven to 375°F.
- With a spoon, scoop out the flesh of each zucchini half. Dice the zucchini flesh and set aside.3 medium zucchini
- Place the zucchini shells in a casserole dish.
- In a medium sauté pan, heat the oil over medium heat. Once hot, add the onion and pepper, then cook, stirring frequently, until softened, about 3-4 minutes.1 tablespoon olive oil, 1 onion, ½ red bell pepper
- Add the mushroom, garlic, diced zucchini flesh, and Italian seasoning. Cook until most of the moisture is gone and the vegetables are soft, about 5-6 minutes.2 cloves garlic, 4 white mushrooms, 1 tablespoon Italian seasoning
- Stir in the rice.½ cup brown rice
- Divide the filling between the zucchini shells.
- Top each stuffed zucchini with Parmesan cheese, then bake for 25 minutes or until the zucchini shells have softened.½ cup shredded Parmesan cheese
