Chili-Stuffed Zucchini Boats

Why This Recipe Is a Must-Try Low-Carb Dinner

Big Flavor on a Small Carb Budget

By swapping traditional tortilla or rice bowls for zucchini “boats,” you slash carbs without sacrificing flavor. The zucchini gently softens when baked, serving as a light, nutritious vessel for hearty chili.

Protein-Packed Comfort That’s Family-Friendly

These boats deliver a satisfying mix of lean protein and vegetables—perfect for growing kids, busy parents, or batch prepping. Plus, they’re portable, customizable, and just plain fun to eat!

Pantry-Friendly and Easy to Scale

Everything you need to make this chili is likely already in your pantry—ground meat (or beans), canned tomatoes, spices, and zucchini. Scale up or down with ease, and enjoy leftovers that reheat quickly and taste even better.

Low-Carb, High-Satiety

With under 10g net carbs per serving, these zucchini boats fit into low-carb or keto meal plans while delivering complex carbs, vitamins, and fiber through the fresh veggie base.

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Ingredients You’ll Need

Zucchini Boats

• 4 medium zucchini (about 6–8 ounces each)

• 1–2 tablespoons olive oil

• Salt and pepper, to taste

Chili Filling (Adjust Protein to Your Preference)

• 1 lb lean ground chicken or turkey (or plant-based alternative)

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 bell pepper (any color), diced

• 1 (15‑oz) can diced tomatoes (with juice)

• 1 (8‑12‑oz) can tomato sauce or crushed tomatoes

• 1 (15‑oz) can beans (black, kidney, or pinto), drained and rinsed (optional)

Seasoning & Flavor Enhancers

• 2 tablespoons chili powder

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• ½ teaspoon dried oregano

• Pinch of cayenne or red pepper flakes (optional)

• Salt and pepper to taste

Toppings (Optional)

• Shredded cheese or vegan cheese

• Chopped cilantro or green onions

• Sliced avocado or lime wedges

• Dollop of Greek yogurt or dairy-free alternative

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Step-by-Step Instructions

1. Prep the Zucchini Boats

Preheat your oven to 375°F (190°C). Cut each zucchini in half lengthwise and scoop out the center with a spoon or melon-baller, leaving around ¼” shell. Drizzle with olive oil, season with salt and pepper, and place cut-side up on a baking sheet. Roast for 8–10 minutes until just starting to soften; set aside.

2. Build the Chili Filling

While zucchini roasts, heat olive oil in a medium skillet over medium heat. Add onion and bell pepper; sauté for 4–5 minutes until softened. Stir in garlic and cook another minute until fragrant.

3. Add Protein and Spices

Add ground chicken (or alternative), breaking it into crumbles. Cook until browned and no longer pink. Sprinkle in chili powder, cumin, smoked paprika, oregano, and cayenne if using. Stir to coat meat and veggies, cooking 30 seconds more to bloom the spices.

4. Make the Chili Base

Stir in diced tomatoes, tomato sauce, and beans if using. Bring to a gentle simmer, reduce heat, and cook for 5–7 minutes until flavors meld. Season with salt and pepper to taste.

5. Stuff the Zucchini Boats

Spoon the savory chili filling into each zucchini boat generously.

6. Bake to Perfection

Top with cheese if desired, and bake for another 10–15 minutes until zucchini is tender and cheese is melted and bubbly.

7. Garnish & Serve

Remove from oven, garnish with cilantro, green onions, avocado, and a squeeze of lime or a dollop of yogurt. Serve warm.

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Make-Ahead, Storage & Dinner Prep Tips

• Prep in Advance: Pre-roast zucchini and refrigerate. Prepare chili ahead and stuff boats just before baking.

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.

• Freezing: Freeze extra chili separately. Stuff zucchini after thawing and heat through for fresh texture.

• Reheating: Warm in oven or microwave. Add extra salsa, yogurt, or a sprinkle of cheese to refresh.

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Recipe Variations & Customizations

Vegetarian or Plant-Based

Replace ground meat with soy crumbles, lentils, or finely chopped mushrooms. Add extra beans for protein.

Extra Veggies

Mix diced zucchini scrap, shredded carrots, or chopped spinach into chili for added volume, nutrition, and color.

Spice Level Tweaks

Reduce chili powder or skip cayenne for kids. Up the heat with chipotle chili powder or jalapeños for adult palates.

Faster Air-Fryer Option

Pre-roast zucchini in air fryer at 390°F for 3–5 minutes. After stuffing, return to air fryer for 4 minutes to melt cheese and finish cooking.

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Nutrition Snapshot (Per 1 Zucchini Boat, Approximate)

• Calories: ~200–300 (varies with meat choice and toppings)

• Protein: ~20–25 g

• Carbs: 8–10 g net (mostly from zucchini and tomato base)

• Fat: ~10–15 g (depending on oil and cheese)

• High in fiber, vitamins A & C, and low-carb friendly

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Frequently Asked Questions (FAQs)

Is this dish suitable for meal prep?

Yes—both chili and roasted zucchini keep and reheat beautifully, making meal prep easy and delicious.

Can I make this gluten-free?

Absolutely—just ensure canned ingredients and spices are labeled gluten-free.

How can I make it kid-friendly?

Keep spices mild, top with a bit of cheese, and serve with fun dip-like sides like yogurt or guacamole.

Can this be made dairy-free?

Yes—skip cheese or use dairy-free alternatives, and top with avocado or salsa instead.

Can I bake boats without pre-roasting?

Yes—just expect longer bake times and softer texture. Pre-roasting helps texture and prevents soggy zucchini.