zucchini boats garnished with fresh herbs and sour cream
| |

Keto Zucchini Boats

Need a fun and flavor-packed side dish this summer? These keto zucchini boats have only 4 grams of net carbs, 44 calories, and are a beautiful addition to any summer meal. 

top down view of keto zucchini boats topped with chopped herbs and sour cream

Nothing screams summer like having more zucchini than you know what to do with. If you’re trying to come up with new ways to enjoy this summer vegetable, look no further than these tasty zucchini boats. They’re the perfect low-carb and low-calorie side dish if you have diabetes or are following a low-carb or keto diet. 

This recipe isn’t only meant for summertime, either. Prep and freeze fresh zucchini (instructions below) to make this any time of year! This recipe is easily adaptable to keep everyone happy. Use the simple seasonings provided in the recipe or change things up for a new flair. Use cumin and chili powder for a Mexican-inspired flavor, or basil, oregano, and garlic to accompany an Italian meal. 

Why you’ll love this recipe

  • It’s low carb. Each zucchini boat only has 6 grams of total carbs and 4 grams of net carbs. Plus, it’s full of healthy fats and protein to help stabilize your blood sugar. 
  • It’s low calorie. Each serving has only 44 calories and is incredibly filling. The perfect side dish to keep you full while staying within your calorie goals. 
  • It’s a fun way to use zucchini! You can only have so many bowls of zoodles before you don’t want to look at another zucchini again.  These boats are a fun and flavorful way to eat zucchini and roasting them adds a whole new dimension to the taste and texture. 

What you’ll need

Ingredients needed for recipe: zucchini, seasonings, oil

Zucchini- the perfect low-carb vegetable and vehicle for these boats! Yellow summer squash can work for this recipe if you don’t have or want to use zucchini. 

Seasonings- I like to season these zucchini boats with garlic powder, oregano, and salt and pepper to keep things simple but still extra tasty. Feel free to mix up the seasonings to adjust the flavor and style of this side dish. 

Toppings- Top this zucchini side dish with fun garnishes and condiments to change up the flavor and make it more filling. Cheese, sour cream, and fresh chopped herbs are all great topping ideas.

How to make this recipe

Zuccini boats hollowed out and ready for toppings.
collage of two images. First image is chopped zucchini and onions in pan. Second image is the zucchini filling inside of the boats, ready to go into the oven
  1. Preheat the oven to 350º F. 
  2. Cut the zucchini in half lengthwise and scoop out the inner “meat”. Cut the inner part of the zucchini into small cubes. Set the hollowed-out zucchini boats aside. 
  3. In a non-stick skillet, add the olive oil and let it get warm. Then add the diced onion and zucchini to the pan. Cook for 10 minutes, or until the onion is translucent. Then, add the garlic powder, oregano, and diced zucchini to the pan and stir to combine.
  4. Arrange the zucchini boats on a baking tray lined with parchment paper and brush with olive oil.
  5. Bake the zucchini boats for 15 minutes, or until they just start to become soft.
  6. Scoop the zucchini and onion mixture into the zucchini boats and sprinkle parmesan cheese on top. Bake for 15 minutes, or until golden brown.
  7. Serve with avocado, sour cream, and fresh herbs if desired. 

FAQs

Do you eat the skin of zucchini boats? 

You can absolutely eat the skin on your zucchini boats! Small to medium sized zucchini will have more tender skin that’s easy to eat, but large zucchini may have tougher skin. 

Can you freeze zucchini for zucchini boats? 

Yes! To freeze zucchini for zucchini boats, halve the zucchini and remove the insides. Dice the “meat” of the zucchini then place everything on a parchment-lined baking sheet and freeze for 1-2 hours before putting it into an airtight freezer bag. Freeze for 6-12 months. 

Are Zucchini boats healthy?

Zucchini boats are an incredibly healthy side dish (or main course if you add beans, ground turkey, or chicken to the filling). Zucchini is low in calories and carbs and a good source of many essential vitamins and minerals. 

Why this recipe works for people with diabetes

Zucchini is a low-starch vegetable that’s perfect for people with diabetes to enjoy as often as they want without worrying about high blood sugars.  One medium zucchini has only 6 grams of carbohydrates or 4 grams of net carbs. 

While one serving of these keto zucchini boats is just one boat, they’re so low in carbohydrates that you can feel free to eat more than one serving along with your main course and still stay within the carbohydrate meal plan discussed by your diabetes care team.

Not only is zucchini a tasty low carb vegetable, but it’s also an excellent source of vitamin C. One medium zucchini has 39% of the daily value of vitamin C, an antioxidant that helps reduce oxidative damage in the body and plays a protective role in diabetes. 

Love these keto zucchini boats? Try these other keto recipes: 

Easy Cheesy Keto Vegetarian Lasagna 

The Best Keto Chocolate Cake Recipe

The Easiest Keto Milkshake

zucchini boats garnished with fresh herbs and sour cream

Keto Zucchini Boats

These keto zucchini boats are the perfect low-calorie and low-carb summer side dish!
No ratings yet
Print Pin Rate
Course: Appetizer, Side Dish
Cuisine: American
Diet: Diabetic
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 6 boats
Calories: 44kcal

Ingredients

  • 3 zucchini sliced in half and scooped out (reserve the "meat")
  • 1 teaspoon olive oil
  • 1 teaspoon garlic powder
  • 1/4 cup onion chopped
  • 1 zucchini diced
  • 1 tablespoon dried oregano
  • 3 tablespoons parmesan cheese grated
  • salt and pepper to taste

Instructions

  • Preheat the oven to 350º F. Divide the zucchini in half lengthwise and scoop out the inside. Cut the insides of the zucchini into small cubes. Set the zucchini shells aside.
  • In a non-stick skillet, add the olive oil and let it get warm. Add the diced onion and zucchini flesh. Cook for 10 minutes, or until the onion is translucent.
  • Add the garlic powder, oregano and diced zucchini.
  • Arrange the zucchini shells on a baking tray lined with baking paper and brush with olive oil.
  • Bake for 15 minutes, or until they begin to soften.
  • Scoop the zucchini and onion mixture into the zucchini shells, top with a bit of parmesan cheese and bake for an additional 15 minutes, or until golden brown. Serve with avocado, sour cream and fresh herbs if desired.

Notes

You can make these in advance and freeze them to enjoy year round. To freeze zucchini for zucchini boats, halve the zucchini and remove the insides. Dice the “meat” of the zucchini then place everything on a parchment-lined baking sheet and freeze for 1-2 hours before putting it into an airtight freezer bag. Freeze for 6-12 months. 
You can enjoy these with or without skin. Small to medium sized zucchini will have more tender skin that’s easy to eat, but large zucchini may have tougher skin, so choose smaller zucchini if you wish to leave the skin on.
 

Nutrition

Serving: 1g | Calories: 44kcal | Carbohydrates: 6g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 2mg | Sodium: 51mg | Potassium: 370mg | Fiber: 2g | Sugar: 4g | Vitamin A: 295IU | Vitamin C: 24mg | Calcium: 66mg | Iron: 1mg
Tried this Recipe? Tag me Today!Mention @ErinPalinskiWade or tag #erinpalinskiwade!

Leave a Reply

Your email address will not be published.

Recipe Rating