Mediterranean Quinoa Stuffed Zucchini – Bright, Fresh, and Satisfying

If you love simple, colorful meals that feel light yet filling, this is one to keep on repeat. These Mediterranean quinoa stuffed zucchini boats are cozy enough for weeknights and pretty enough for a dinner with friends. They balance tender roasted zucchini with a punchy, herby quinoa filling and a touch of salty feta.

Everything comes together with pantry staples and a few fresh ingredients. It’s a great way to eat more veggies without sacrificing flavor or satisfaction.

Mediterranean Quinoa Stuffed Zucchini - Bright, Fresh, and Satisfying

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Prep Time 20 minutes mins

Cook Time 35 minutes mins

Total Time 55 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 4 medium zucchini, halved lengthwise
• 1 cup uncooked quinoa, rinsed
• 2 cups low-sodium vegetable broth or water
• 2 tablespoons olive oil, divided
• 1 small red onion, finely chopped
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, quartered
• 1/2 cup Kalamata olives, pitted and chopped
• 1/3 cup crumbled feta cheese (plus more for serving)
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh mint (optional but lovely)
• Zest of 1 lemon
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• Salt and black pepper, to taste
• Red pepper flakes, to taste (optional)
• Plain Greek yogurt or tzatziki, for serving (optional)

Method

 

1. Preheat the oven: Set to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
2. Prep the zucchini: Halve each zucchini lengthwise. Use a spoon to scoop out the centers, leaving about 1/4 inch border. Chop the scooped flesh and set aside.
3. Season and roast: Place zucchini boats cut-side up on the sheet. Drizzle with 1 tablespoon olive oil, sprinkle with salt and pepper, and roast for 12–15 minutes until just tender.
4. Cook the quinoa: In a small pot, combine rinsed quinoa and broth. Bring to a boil, reduce to low, cover, and cook 15 minutes. Remove from heat and let sit, covered, 5 minutes. Fluff with a fork.
5. Sauté aromatics: Heat remaining 1 tablespoon olive oil in a skillet over medium. Add onion and a pinch of salt; cook 3–4 minutes until softened. Stir in garlic and the chopped zucchini flesh. Cook 3–4 minutes until most moisture cooks off.
6. Build the filling: In a large bowl, combine cooked quinoa, onion mixture, tomatoes, olives, feta, parsley, mint, lemon zest, lemon juice, oregano, cumin, and a pinch of red pepper flakes if using. Season with salt and black pepper. Taste and adjust lemon or herbs as needed.
7. Stuff the boats: Spoon the quinoa mixture generously into each zucchini. Pack lightly so it holds together.
8. Bake to finish: Return stuffed zucchini to the oven for 8–10 minutes, just to meld flavors and warm through. If you like a golden top, broil for 1–2 minutes at the end.
9. Serve: Top with a little extra feta, a squeeze of lemon, and a spoonful of Greek yogurt or tzatziki if you like. Add a few fresh herb leaves for color.

What Makes This Recipe So Good

• Fresh, bright flavors: Think lemon, herbs, tomatoes, and olives, all tucked into soft roasted zucchini.
• Balanced and filling: Protein-rich quinoa and fiber from veggies make this a satisfying main, not just a side.
• Meal-prep friendly: The filling holds well, and the boats reheat nicely for a quick lunch.
• Flexible: Swap in your favorite veggies, cheese, or protein to match what you have.
• Weeknight easy: Simple steps, minimal cleanup, and no special equipment required.

Ingredients

• 4 medium zucchini, halved lengthwise
• 1 cup uncooked quinoa, rinsed
• 2 cups low-sodium vegetable broth or water
• 2 tablespoons olive oil, divided
• 1 small red onion, finely chopped
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, quartered
• 1/2 cup Kalamata olives, pitted and chopped
• 1/3 cup crumbled feta cheese (plus more for serving)
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh mint (optional but lovely)
• Zest of 1 lemon
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• Salt and black pepper, to taste
• Red pepper flakes, to taste (optional)
• Plain Greek yogurt or tzatziki, for serving (optional)

How to Make It

1. Preheat the oven: Set to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
2. Prep the zucchini: Halve each zucchini lengthwise.

   Use a spoon to scoop out the centers, leaving about 1/4 inch border. Chop the scooped flesh and set aside.

3. Season and roast: Place zucchini boats cut-side up on the sheet. Drizzle with 1 tablespoon olive oil, sprinkle with salt and pepper, and roast for 12–15 minutes until just tender.
4. Cook the quinoa: In a small pot, combine rinsed quinoa and broth.

   Bring to a boil, reduce to low, cover, and cook 15 minutes. Remove from heat and let sit, covered, 5 minutes. Fluff with a fork.

5. Sauté aromatics: Heat remaining 1 tablespoon olive oil in a skillet over medium.

   Add onion and a pinch of salt; cook 3–4 minutes until softened. Stir in garlic and the chopped zucchini flesh. Cook 3–4 minutes until most moisture cooks off.

6. Build the filling: In a large bowl, combine cooked quinoa, onion mixture, tomatoes, olives, feta, parsley, mint, lemon zest, lemon juice, oregano, cumin, and a pinch of red pepper flakes if using.

   Season with salt and black pepper. Taste and adjust lemon or herbs as needed.

7. Stuff the boats: Spoon the quinoa mixture generously into each zucchini. Pack lightly so it holds together.
8. Bake to finish: Return stuffed zucchini to the oven for 8–10 minutes, just to meld flavors and warm through.

   If you like a golden top, broil for 1–2 minutes at the end.

9. Serve: Top with a little extra feta, a squeeze of lemon, and a spoonful of Greek yogurt or tzatziki if you like. Add a few fresh herb leaves for color.

Keeping It Fresh

• Refrigerate: Store leftovers in an airtight container for up to 4 days. Let them cool fully before sealing.
• Reheat: Warm in a 350°F (175°C) oven for 10–12 minutes or microwave in 45-second bursts until hot.

  Add a splash of water if they seem dry.

• Make ahead: Prepare the quinoa filling up to 3 days ahead. Stuff and bake when you’re ready to eat for the best texture.
• Freezing: Not ideal. Zucchini can get watery once thawed.

  If you must freeze, do so unbaked and expect a softer texture.

Why This is Good for You

• Protein and fiber: Quinoa brings complete protein and gut-friendly fiber, helping you feel satisfied longer.
• Healthy fats: Olive oil and olives offer heart-supporting monounsaturated fats.
• Vitamins and antioxidants: Zucchini, tomatoes, and herbs provide vitamin C, potassium, and plant compounds that support overall health.
• Balanced meal: Carbs, protein, and fats are in a natural balance here, keeping energy steady without heaviness.

Common Mistakes to Avoid

• Skipping the quinoa rinse: Rinsing removes bitterness from saponins. Don’t skip it.
• Under-seasoning: Quinoa needs flavor. Use enough lemon, herbs, salt, and spices to make the filling pop.
• Watery filling: Cook the chopped zucchini flesh until moisture cooks off before mixing it in.
• Overbaking zucchini: Roast until just tender before stuffing.

  Overcooked zucchini can collapse.

• Too much feta up front: Feta is salty. Taste before adding more salt, then finish with extra feta on top if needed.

Alternatives

• Grain swaps: Use couscous, bulgur, or farro if you don’t have quinoa. Adjust cooking times accordingly.
• Cheese options: Try goat cheese, ricotta salata, or dairy-free feta for a vegan twist.
• Protein boost: Add chickpeas, lentils, or shredded rotisserie chicken to make it extra hearty.
• Veggie mix-ins: Diced roasted red peppers, artichoke hearts, or spinach all pair well with Mediterranean flavors.
• Herb variations: Swap parsley and mint for dill or basil.

  Keep the lemon so it stays bright.

• Spice it up: Add harissa, Aleppo pepper, or a pinch of smoked paprika for warmth.

Can I make this vegan?

Yes. Skip the feta or use a plant-based alternative. Add a handful of chickpeas or chopped toasted almonds for extra protein and texture.

Do I need to salt the zucchini beforehand?

Not necessary for this recipe.

The quick roast removes some moisture, and cooking the scooped flesh in the pan keeps the filling from getting watery.

What can I serve with it?

A simple side salad, lemony arugula, or a bowl of tzatziki works great. Warm pita or crusty bread makes it feel like a complete meal.

Can I cook the quinoa in water instead of broth?

Absolutely. Broth adds flavor, but water works fine.

Just season the filling generously with lemon, herbs, and salt.

How do I pick good zucchini for stuffing?

Look for medium, straight zucchini that feel firm and heavy for their size. Avoid very large ones—they can be seedy and watery.

Is this gluten-free?

Yes, as written. If you swap grains, choose gluten-free options like quinoa or rice.

Wrapping Up

Mediterranean quinoa stuffed zucchini is fresh, colorful, and easy enough for any night.

The filling is zesty and herb-packed, while the roasted zucchini keeps each bite light. It’s flexible, great for leftovers, and hits that sweet spot between healthy and satisfying. Keep this one in your rotation and change it up with the swaps and add-ins whenever the mood strikes.