Tender zucchini boats brimming with cauliflower rice, spinach, herbs, tomatoes, and creamy feta—light, flavorful, and effortlessly elegant.
Stuffed Zucchini Boats with Cauliflower Rice
Stuffed zucchini is a summer classic—and for good reason. These vegetarian zucchini boats are a light, satisfying take on the traditional version, made entirely without grains. Tender zucchini halves are filled with a savory blend of cauliflower rice, spinach, garlic, fresh herbs, juicy tomatoes and tangy crumbled feta. It’s a simple, wholesome dish that feels elegant enough for guests, yet comes together easily on a weeknight.
Why You’ll Love These Vegetarian Zucchini Boats
- Light yet satisfying – Veggie-packed and filling without heaviness.
- Beautiful presentation – Perfect for casual dinners or get-togethers.
- Customizable & dietary-friendly – Easily made vegan or adjusted to use what’s in your fridge.
- Quick & low-fuss – Minimal prep—mostly chop, stuff, and bake.
🥒 What Are Zucchini Boats?
Zucchini boats—sometimes called stuffed zucchini—are simply zucchini sliced lengthwise, scooped out, and filled with a savory stuffing before being baked until tender. They’re a versatile, veggie-forward dish that makes the most of peak-season zucchini.
While many traditional stuffed zucchini recipes lean heavily on meat, cheese, and tomato sauce, this version takes a lighter, Mediterranean-inspired approach. These vegetarian zucchini boats are filled with a flavorful mix of cauliflower rice, wilted spinach, garlic, fresh herbs, and tomatoes, then finished with a touch of creamy feta.
The result? A fresh, satisfying dish that’s naturally gluten-free, vegetarian (with a vegan option), and perfect for warm-weather meals. You can prep the filling ahead of time, then stuff and bake the zucchini just before serving—great for easy weeknight dinners, meal prep, or light entertaining.
Here’s everything you’ll need to get started:
Ingredient Notes
- Medium zucchini – Choose firm, similarly sized ones to ensure even baking and easy hollowing.
- Olive oil – A quick brush helps the zucchini flesh caramelize gently during the first bake.
- Cauliflower rice – Use fresh or frozen—it's the light, grain‑free base of your filling.
- Baby spinach – Wilts quickly into the cauliflower rice, adding color and nutrients.
- Garlic – A finely grated clove brings aromatic flavor without big bits.
- Fresh parsley (or basil) – Adds herbal brightness; feel free to use a combo for nuance.
- Tomato – Use a firm vine or Roma—adds juicy flavor and a pop of color.
- Sheep’s milk feta – Crumble on top for tang and creaminess. Use vegan feta if desired.
How to Make Cauliflower‑Stuffed Zucchini Boats
- Prep & par-bake zucchinis: Preheat oven to 400 °F. Line a tray and halve zucchini lengthwise. Scoop out the centers, brush with olive oil, and sprinkle with salt. Place cut-side down and bake for ~10 minutes until slightly tender.
- Make the filling: While zucchini bakes, heat olive oil in a skillet. Cook cauliflower rice for 3–4 minutes, then add spinach and garlic and stir until just wilted. Remove from heat, then stir in chopped parsley (or basil), tomato, and half the feta.
- Stuff & finish baking: Flip zucchini halves, stuff them with the filling, and sprinkle with remaining feta. Return to the oven for ~15 minutes until zucchini is tender and topping is golden.
- Serve warm or at room temperature—perfect alone or paired with a simple green salad.
Tips & Variations
- Meal‑prep friendly: Make filling ahead of time; stuff and bake just before serving.
- Vegan swap: Omit feta or replace with a vegan version.
- Flavor boosters: Stir fresh herbs in at the end, add a squeeze of lemon, or mix in Kalamata olives for a Mediterranean twist.
- Leftovers: Store in an airtight container for up to 2 days—delicious cold or gently reheated.
Why These Vegetarian Zucchini Boats Should Be Your Next Healthy Dinner
These vegetarian zucchini boats are a delicious blend of fresh and vibrant flavors. With their filling of cauliflower rice, spinach, tomatoes and feta, they offer a nutritious, grain-free meal that satisfies. Whether you’re cooking for family or entertaining friends, this recipe is an effortless way to bring wholesome elegance to your table. Don’t hesitate to customize it with your favorite herbs or add-ins—these boats are as versatile as they are tasty.
More Stuffed Vegetable Recipes:
Vegetarian Zucchini Boats
Looking for a tasty and healthy zucchini recipe? Try these vegetarian zucchini boats stuffed with a flavorful mixture of tomatoes, feta, garlic, herbs and cauliflower rice.
Ingredients
For the zucchini:
- 4 medium zucchini
- ¼ teaspoon fine sea salt
- Olive oil for brushing
For the filling:
- 1 Tablespoon/15ml extra virgin olive oil
- 8oz/227g cauliflower rice either fresh or frozen
- ¼ teaspoon fine sea salt
- ⅛th teaspoon black pepper
- 2oz/56g baby spinach, finely chopped
- 1 large garlic clove, finely grated on a microplane
- ¼ cup fresh parsley, finely chopped (or a mixture of parsley and basil)
- 1 medium vine tomato, seeded and finely chopped
- 2 oz/56g sheep’s milk feta, crumbled (omit or use a vegan feta for a vegan version)
Instructions
Prepare the zucchini:
- Preheat oven to 400 F. Line a baking sheet with parchment, set aside.
- Cut each zucchini in half lengthwise; scoop out seeds and spongy center. Sprinkle with salt and lightly brush insides with olive oil. Place the zucchini halves cut side down on the parchment lined baking sheet and bake for 10 minutes.
Make the filling:
- Heat olive oil in a large skillet and cook cauliflower rice over medium to low heat for 3-4 minutes (stirring as necessary to prevent sticking or burning) or until just tender.
- Add in the chopped spinach and garlic and continue to cook while stirring constantly until just wilted (1-2 minutes). Take pan off heat and stir in parsley, chopped tomatoes and half the feta.
- Remove zucchini from oven, flip halves over and stuff generously with prepared filling. Sprinkle with remaining feta cheese and return to oven for another 15 minutes or until the zucchini boats are tender and the filling
is golden. - Serve warm or at room temperature.
Notes
VARIATIONS:
Substitute your favorite vegan feta or omit entirely for a vegan version.
STORAGE:
Store leftovers in an airtight container in the fridge.
DIETARY INFO:
Gluten-Free, Grain-Free, Vegetarian, Egg-Free, Nut-Free
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Nutrition Information:
Yield:
8Serving Size:
1Amount Per Serving: Calories: 71Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 4mgSodium: 187mgCarbohydrates: 6gFiber: 2gSugar: 3gProtein: 3g
Nutritional information for recipes contained on this website, such as calories, fat, carbs, etc. are only estimates and are not guaranteed to be accurate.
Sylvie Shirazi is the recipe developer and food photographer behind Gourmande in the Kitchen. For the last 10 years she's been making eating more healthfully easy and accessible with gluten-free, grain-free, paleo and vegan recipes that are free from processed ingredients.
Chris says
Really nice recipe. Thanks for sharing.