Stuffed Zucchini
This Stuffed Zucchini delivers 19g protein and 315 calories per serving — a lightweight option for cutting phases or side-dish duty. Quick-preps 4 servings on the stovetop, fitting easily into lunch or dinner rotations without extending your cooking time. Pairs with other mains to round out your protein targets when you need volume without the calorie load.
Ingredients
- •Zucchini
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Turkey Breakfast Sausage(227g)
- •Yellow Onion(120g)
- •Bell Pepper
- •1/2 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Red pepper flakes(1g)
- •Garlic(5g)
- •Tomato Paste(30g)
- •Basil, Fresh(60g)
- •Bread, Whole Wheat, Sliced
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Place a rack in the upper third of your oven. Preheat to 425°F.
- 2Halve the zucchini lengthwise, scoop out the seeds, and discard the seeds. Then, scoop out the soft center flesh to create shallow zucchini “shells,” with walls about 1/2 inch thick, reserving the center flesh. Arrange the zucchini shells in a baking dish. Roughly chop the center flesh and set it aside.
- 3Heat 1 tablespoon olive oil in a skillet over medium-high heat, then add the sausage, onion, and bell pepper. Using a wooden spoon or heatproof spatula, break apart the sausage, sautéing it together with the vegetables, until the onions are soft and the sausage is browned and fully cooked, 5 to 8 minutes. Stir in the salt, pepper, and red pepper flakes.
- 4Add the garlic and tomato paste and cook 1 additional minute, until tomato paste is broken down and incorporated. Add in the reserved zucchini flesh and heat through for 1 minute, then remove from the heat. Taste and add additional salt, pepper, or red pepper flakes as desired.
- 5Toast the bread slices, then tear them into large pieces and place in the bowl of a food processor fitted with the steel blade. Add the basil and remaining tablespoon olive oil. Pulse until the bread is broken into large crumbs. Add the Parmesan and pulse just until incorporated, 2 or 3 times.
- 6Fold half of the basil breadcrumbs into the sausage mixture. With a small spoon, mound the sausage stuffing into the shells, then sprinkle the tops of the stuffed zucchini with the remaining breadcrumbs. Roast in oven until the zucchini is heated through and the breadcrumbs are golden, 13 to 15 minutes. Enjoy immediately.
Nutrition — Per Serving
315
calories
19g
protein
22g
fat
- Carbohydrates
- 11g
- Saturated fat
- 7.3g
- Sodium
- 953 mg
- Dietary fiber
- 1.1g
4 servings per batch · ~148g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Stuffed Zucchini have per serving?
Each serving delivers 19g of protein and 315 calories with 22g fat and 11g carbs. The macros are skewed toward fat and protein with minimal carb content.
How long does Stuffed Zucchini take to prep?
This is a quick prep recipe that yields 4 servings, so you're batch-cooking 4 meals in a single stovetop session. One prep day covers most of your week's dinners.
Is Stuffed Zucchini good for fat loss?
At 315 calories with 11g carbs per serving, Stuffed Zucchini works well for fat loss phases emphasizing low-carb, calorie-controlled meals. The 19g protein and 22g fat create satiety while keeping overall energy intake moderate.
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