Air Fryer Stuffed Zucchini Boats
This meal is excellent due to its nutrient density, balanced macronutrients, low-calorie nature, rich flavor profile, and versatility, making it a satisfying and convenient option for a wholesome dish.
Prep time
20 min
Cook time
25 min
Calories
1320
Servings
4
Why You’ll Love This Air Fryer Stuffed Zucchini Boats Recipe
High in Nutrients: Zucchini is a low-calorie vegetable rich in essential nutrients like vitamins C and K, potassium, and folate. By stuffing it with a mixture of quinoa or rice, vegetables, and cheese, you’re adding even more vitamins, minerals, and fiber to your diet.
Balanced Ingredients: The combination of zucchini, quinoa or rice, vegetables, and cheese provides a well-balanced mix of carbohydrates, protein, and fats, making it a satisfying and nourishing meal.
Rich in Flavor: The filling mixture of onions, garlic, bell peppers, and tomatoes, seasoned with Italian herbs and spices, creates a flavorful and aromatic dish. The addition of melted mozzarella and Parmesan cheese adds a creamy texture and enhances the overall taste.
Versatile and Customizable: This recipe is highly adaptable to personal preferences and dietary restrictions. You can easily customize the filling by adding different vegetables, herbs, or protein sources such as cooked ground meat or beans.
Convenient Cooking Method: Using an air fryer to cook the stuffed zucchini boats provides a quicker and healthier alternative to traditional oven baking or frying. The air fryer cooks the zucchinis evenly and crisps up the edges, resulting in a deliciously tender and slightly caramelized exterior.
How to make Air Fryer Stuffed Zucchini Boats
Ingredients
4 medium zucchinis
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 red bell pepper, diced
1 cup diced tomatoes
1 cup cooked quinoa or rice
1 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1 teaspoon Italian seasoning
Salt and pepper to taste
Fresh chopped parsley for garnish
Instructions
Prep the Zucchinis:
Preheat your air fryer to 375°F (190°C).
Cut the zucchinis in half lengthwise, then scoop out the flesh from each half, leaving about 1/4-inch thick shell. Chop the scooped flesh and set aside.
Prepare the Filling:
In a skillet, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 3-4 minutes.
Add minced garlic and diced bell pepper, and cook for another 2 minutes.
Stir in the chopped zucchini flesh and diced tomatoes. Cook for 5-6 minutes until the vegetables are tender.
Remove the skillet from heat and stir in cooked quinoa or rice, shredded mozzarella cheese, grated Parmesan cheese, Italian seasoning, salt, and pepper.
Stuff the Zucchini Boats:
Spoon the filling mixture evenly into the hollowed-out halves.
Air Fry the Stuffed Zucchini Boats:
Place the stuffed boats in the preheated air fryer basket, making sure they are not overcrowded.
Air fry at 375°F (190°C) for 12-15 minutes or until the zucchinis are tender and the cheese is melted and bubbly.
Serve:
Once cooked, remove the stuffed boats from the air fryer.
Garnish with fresh chopped parsley before serving.
Enjoy your delicious Air Fryer Stuffed Zucchini Boats as a satisfying and healthy meal!
Equipment to make Air Fryer Stuffed Zucchini Boats
Mixing Bowl
Knife
Cutting Board
Mixing Bowl
Tips and tricks for making Air Fryer Stuffed Zucchini Boats
Choose the right zucchinis: Look for medium-sized that are firm and evenly shaped. Avoid ones that are too large or too small, as they may not hold the stuffing well.
Prepare the stuffing: Get creative with your stuffing! A popular option is a mixture of cooked ground meat (like turkey or chicken), quinoa or rice, diced vegetables (such as bell peppers, onions, and tomatoes), herbs (like basil or parsley), and cheese (such as feta or mozzarella). Mix all the ingredients together in a bowl and season to taste.
Fill the boats: Spoon the stuffing mixture into the hollowed-out boats until they are generously filled. Press the filling down gently to ensure it stays in place.
Top with cheese: For an extra flavorful touch, sprinkle some grated cheese on top of the stuffed boats before air frying. This will create a delicious cheesy crust when they cook.
Arrange in a single layer: Place the stuffed boats in the air fryer basket in a single layer, making sure they are not overcrowded. You may need to cook them in batches depending on the size of your air fryer.
Cook until golden and tender: Air fry the stuffed boats for about 12-15 minutes, or until they are golden brown and the zucchini is tender when pierced with a fork. Cooking times may vary depending on the size and thickness of your zucchinis and the stuffing ingredients.
Nutrition breakdown ( per serving )
Calories: 330
Fat: 14 g
Saturated Fat: 6 g
Cholesterol: 30 mg
Carbohydrates: 23 g
Dietary Fiber: 4 g
Sugars: 7 g
Protein: 15 g
Sodium: 445 mg
*Keep in mind that these values are approximate and can vary based on factors such as ingredient brands and specific measurements used in the recipe. Additionally, if you adjust the serving size or make modifications to the recipe, the nutritional values may change accordingly.