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 zucchinis; 1 cup cooked quinoa; 1/2 cup cherry tomatoes, chopped; 1/3 cup black olives, sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 2 cloves garlic, minced; 1 tsp dried oregano; 1/2 lemon, juiced; Salt and pepper to taste

Highlighted under: Simple Ideas

I love making Healthy Mediterranean Stuffed Zucchini because it’s a delightful way to incorporate fresh vegetables into my meals. The combination of flavors from the herbs, olives, and feta cheese creates a vibrant dish that transports me to the Mediterranean coast with each bite. Not only is this recipe packed with nutrients, but it’s also incredibly satisfying. Whether I’m hosting a dinner party or just enjoying a quiet evening at home, these stuffed zucchinis never fail to impress and nourish.

Created by

Unity Caldwell

Last updated on 2026-01-06T12:49:35.132Z

When I first stumbled upon the concept of stuffed zucchinis, I knew I had to give it a Mediterranean twist. I experimented with various ingredients, but finding the right balance of herbs and tangy feta was the highlight of my cooking journey. Each time I prepare this dish, it feels like a celebration of Mediterranean cuisine right in my kitchen.

One tip I learned is to slightly pre-bake the zucchinis for about 10 minutes before stuffing them. This technique softens the flesh and enhances the flavors, ensuring a delightful bite that is both tender and bursting with taste. The combination of lemon juice and fresh herbs really elevates the dish.

        Why You Will Love This Recipe
        Nutritious filling that keeps you satisfied
Bursting with Mediterranean flavors
Perfect for meal prep and leftovers

      

Choosing the Right Zucchini

When selecting zucchini for this stuffed dish, choose medium-sized zucchinis that feel firm to the touch. Avoid those with soft spots or blemishes, as they may not hold up well during baking. The ideal zucchini should be about 6-8 inches long, providing enough space for a generous stuffing. If you can't find medium zucchinis, feel free to use larger ones; just cut them into one-inch sections for more manageable servings.

If you're looking to reduce carbohydrates, you can swap out traditional zucchinis for eggplants or bell peppers. Both alternatives work beautifully, offering their own unique flavor profiles. Keep in mind that eggplants might require a little extra baking time, while bell peppers tend to cook faster, so adjust the baking duration accordingly.

Enhancing Flavor With Herbs and Spices

The blend of fresh herbs in this recipe truly elevates the dish. While parsley is a great base, don't hesitate to experiment by adding some fresh basil or mint for a refreshing twist. Fresh herbs bring a brighter flavor compared to dried herbs. If you're using dried oregano, ensure it is fresh to better infuse your filling; stale herbs can lead to a lackluster taste.

When it comes to seasoning, take a moment to taste your filling before stuffing the zucchinis. A dash of red pepper flakes can add a delightful heat, while a sprinkle of smoked paprika introduces a subtle smokiness that pairs wonderfully with the other Mediterranean flavors. Adjust the seasoning to suit your palate—just remember that the feta also adds some saltiness, so taste before heavily salting.

Storage and Serving Suggestions

These stuffed zucchinis are not just a delicious meal; they also make excellent leftovers. Once cooled, store them in an airtight container in the refrigerator for up to 3 days. To reheat, just place them in a preheated oven at 350°F (175°C) for about 15-20 minutes. This gentle reheating will keep them tender without drying out the filling.

Consider pairing your Healthy Mediterranean Stuffed Zucchini with a light side salad or some crusty whole-grain bread for a complete meal. A drizzle of balsamic glaze over the top just before serving can add a tangy sweetness that beautifully complements the savory flavors. You can also serve them over a bed of arugula or spinach to add more greens to your plate.

Ingredients

Gather these fresh ingredients to create your Mediterranean masterpiece.

For the Stuffed Zucchini

4 medium zucchinis
1 cup cooked quinoa
1/2 cup cherry tomatoes, chopped
1/3 cup black olives, sliced
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
2 cloves garlic, minced
1 tsp dried oregano
1/2 lemon, juiced
Salt and pepper to taste

Feel free to customize the filling with your favorite vegetables or proteins!

Instructions

Follow these simple steps for a delicious stuffed zucchini.

Prepare Zucchinis

Preheat your oven to 375°F (190°C). Slice each zucchini in half lengthwise and scoop out the seeds to create a cavity for the filling.

Make the Filling

In a mixing bowl, combine the cooked quinoa, chopped cherry tomatoes, sliced olives, crumbled feta, parsley, minced garlic, oregano, and lemon juice. Season with salt and pepper to taste.

Stuff the Zucchini

Fill each zucchini half generously with the prepared filling mixture. Place them in a baking dish.

Bake

Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5 minutes until the tops are golden.

Serve

Let cool for a few minutes before serving. Enjoy your healthy Mediterranean stuffed zucchini!

Feel free to garnish with extra parsley before serving!

Pro Tips

For added flavor, sprinkle some red pepper flakes on top before baking for a hint of spice.

Nutritional Benefits

Stuffed zucchinis are a fantastic way to pack in nutrients without sacrificing flavor. Zucchinis themselves are low in calories but high in vitamins A and C, which are excellent for immune function and skin health. Combined with quinoa, a complete protein, this dish offers a balanced meal, making it suitable for vegetarians and those looking to incorporate more plant-based options into their diet.

Feta cheese not only adds a creamy richness but also contains beneficial probiotics, contributing to gut health. The presence of black olives provides healthy fats, particularly monounsaturated fats, which have been shown to lower bad cholesterol levels. Overall, this recipe is not only satisfying but also contributes positively to your overall health.

Variations to Try

While the original recipe is delightful as is, consider switching up the vegetables in your stuffing. For instance, add diced bell peppers, spinach, or even artichoke hearts for added flavor and nutrients. If you prefer a richer taste profile, incorporate ground turkey or beef into your filling for a heartier version that pairs well with the Mediterranean theme.

For a gluten-free option, substitute cooked quinoa with cauliflower rice or even millet, ensuring you maintain that enjoyable texture in your stuffing. Additionally, for those who are dairy-free, replace feta with a plant-based cheese or simply skip it altogether. The flavors of the other ingredients will still shine through beautifully.

Preparing Ahead of Time

To make mealtime even easier, you can prepare the filling a day in advance. Store it in the refrigerator until you're ready to assemble the zucchinis. This not only enhances the flavors as they meld but also allows you to whip up this dish quickly when you're short on time. Just assemble, stuff, and cook right before serving.

If you plan on freezing the stuffed zucchinis, it's best to freeze them unbaked. Place the filled zucchinis on a baking tray to freeze individually before transferring them to a freezer-safe container. When you're ready to cook them, you can bake directly from frozen; just add an extra 10-15 minutes to the baking time, ensuring they're heated through and the tops are beautifully golden.

Questions About Recipes

→ Can I use other grains instead of quinoa?

Absolutely! Brown rice or couscous would also work well as a filling base.

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to three days.

→ Can I make this recipe vegan?

Yes! Substitute the feta cheese with a vegan alternative or omit it altogether for a lighter dish.

→ What can I serve with stuffed zucchini?

A simple green salad or a side of roasted vegetables complements this dish beautifully.