This rice stuffed zucchini recipe is a fresh, Mediterranean-inspired dinner made with herbed rice, tomato sauce, and a blend of Parmesan and feta cheese. It's easy, vegetarian, and perfect for a summer meal.
There are so many ways to cook zucchini, and many cultures see it as a must-have ingredient. You can find zucchini in all kinds of dishes, like the French summer veggie classic ratatouille, Mexican zucchini quesadillas, and even fried zucchini flowers that Italian grandmothers have cooked for generations.
Because zucchini grows so easily, it sparks creative ideas in kitchens around the world. With that in mind, you can't get too annoyed if neighbors try unload a few on you every summer.
I like to look for ways to make vegetables, especially those we grow ourselves, the star of our meals and not just a side dish or hidden component. One of the best ways to make zucchini the highlight of a meal is to stuff it.
Stuffing vegetables is common practice in Middle Eastern and Mediterranean cooking. Eggplant, zucchini, tomatoes, peppers, onions, and potatoes are all fair game. Even leafy vegetables, such as cabbage, chard, and grape leaves, are prone to stuffing.
This is a straightforward vegetarian version of stuffed zucchini with rice, tomato sauce, herbs, and cheese.
😍 Why You'll Love This Stuffed Zucchini
- It makes a filling vegetarian meal.
- It proves zucchini doesn't have to be bland and boring.
- It's a perfect meal for summer.
Despite its versatility, I think zucchini can still have an unpopular reputation. But it's all in how you cook it, of course. Try this stuffed version, then check out my recipes for Zucchini Mushroom Pasta and Zucchini Curry.
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🌾 Ingredients
Here's everything you need to make rice stuffed zucchini boats.
Key Ingredients
- Zucchini: Two medium zucchini (about 10-12 inches long) yield four stuffed halves - enough for four main dish servings.. If you have larger or smaller zucchini, you can certainly use them; you'll want to divide up the filling evenly or save any extra filling for another use.
- Rice: This recipe is a good use for leftover, precooked rice. You could even use leftover takeout rice, if you have it, or a packet of store-bought precooked rice to save time. Long‑grain white or basmati rice gives a fluffier texture; brown rice adds nuttiness.
- Parsley and basil: Fresh herbs are chopped and used as part of the topping and mixed into the filling.
- Tomato sauce: Ties the filling together and makes it saucy. Jarred tomato sauce is fine, as is canned crushed tomatoes. You could even puree a couple of fresh tomatoes.
- Feta and Parmesan cheese: I like to include both cheeses in the recipe, but you could use one or the other if you prefer.
- Pepitas: Add crunch to the filling and topping. Sunflower seeds are a good alternative.
- Onion, garlic, and bell pepper: Help to bulk up the filling with more vegetables and add aromatic flavors. The bell pepper is optional here and won't make or break the dish.
- Lemon: The juice and zest are used in the topping, and they add a fresh zing along with the herbs to finish the dish.
Check out the recipe card below for the complete list of ingredients and quantities.
🌿 Substitutions & Variations
- Make it vegan. Omit eggs and cheese, add ½ cup cooked lentils or chickpeas to the filling for extra substance.
- Change the herbs. Add some chopped fresh oregano (or even a little dried) for more Italian flavors or include mint and cilantro for a more Mediterranean take.
- With yellow squash. Swap zucchini for yellow squash for an equally delicious dish.
- With ground beef. If you'd like to add meat, cook ½ pound of ground beef and stir it into the rice mixture before stuffing
🔪 Instructions
How to make stuffed courgettes with rice.
- Step 1: Halve the zucchini.
- Step 2: Scoop out most of the zucchini flesh, leaving enough to maintain a firm shell for stuffing.
- Step 3: Put the scooped out zucchini into a clean kitchen towel and squeeze out most of the liquid.
- Step 4: Chop the onion, bell pepper, garlic, and herbs. Zest and juice the lemon.
- Step 5: Saute the onion, pepper, and garlic in a pan with the oil until softened, about 5-8 minutes.
- Step 6: In a large bowl, combine the zucchini flesh with the rice, sautéed vegetables, tomato sauce, eggs, salt, pepper, and feta.
- Step 7: In a second bowl, toss the pepitas with the chopped herbs, lemon juice and zest, and remaining oil. Mix half of this into the zucchini filling.
- Step 8: Fill the scooped out zucchini with the filling. Save any extra filling for another use. Bake for about 25 minutes or until zucchini is easily sliced with a knife.
- Step 9: Top the zucchini with the Parmesan and place under the broiler for about 2-3 minutes until browned.
- Step 10: Spoon over the remaining pepita and herb mixture over the rice stuffed zucchini and serve.
✨ Top Tips
- Try to use medium zucchini (about 10-12 inches long) for this recipe and avoid the super large ones, which will take longer to cook and don't always taste as good.
- You can make the filling up to a day ahead and store it in the fridge until ready.
- If there is leftover filling, reheat and serve on the side or save for another use.
🥡 Storage
Fridge: Store cooked zucchini in an airtight container or tightly wrapped in the refrigerator for up to four days. Reheat in the microwave or oven.
Freezer: Cooked stuffed zucchini freezes well. Cool completely, wrap tightly, pop into a freezer bag, and freeze up to 2 months. Reheat in the oven until warmed through.
🙋🏻♂️ FAQ
No, you don't need to cook zucchini before stuffing. The zucchini should become tender in the amount of time it takes for the filling to cook in the oven.
You can get some of the moisture out of zucchini before cooking by squeezing the zucchini flesh in a kitchen towel and wringing it so that the liquid is removed.
You can drain water from zucchini by placing it in a clean kitchen towel and squeezing instead of using cheesecloth.
Drain the scooped flesh in a towel, try not to overbake the zucchini, and crisp it under the broiler before serving.
🍸 Pairing
Try serving these recipes with these rice stuffed zucchini:
Print
📖 Recipe
Rice Stuffed Zucchini
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A rice stuffed zucchini recipe that makes a fresh, Mediterranean‑inspired dinner with herby rice, tomatoes, and Parmesan. Easy, vegetarian, and perfect for summer dinners.
Ingredients
- 2 medium zucchini (about 10-12 inches long)
- 1 small onion
- 1 small bell pepper
- a small bunch of basil (⅓ cup chopped)
- a small bunch of parsley (about ⅓ cup chopped)
- 2 garlic cloves
- 1 lemon
- 2 tablespoons olive oil, divided
- 1 ½ cups cooked rice
- 1 cup tomato sauce or crushed tomatoes
- 2 eggs, beaten
- ½ cup crumbled feta
- ¾ teaspoon kosher salt, divided
- ½ teaspoon black pepper
- ⅓ cup toasted pepitas or pine nuts
- ¼ cup grated Parmesan
Instructions
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Prep the zucchini. Heat oven to 400°F. Halve the two zucchini lengthwise and scoop out the center flesh, leaving sturdy shells. Place shells cut side up on a baking sheet. Squeeze the flesh through a clean kitchen towel to remove excess water.
-
Prep the ingredients. Chop the onion, bell pepper, basil, and parsley. Mince the garlic. Zest and juice the lemon.
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Cook the aromatics. Heat 1 tablespoon of olive oil in a skillet over medium heat. Sauté onion, garlic, and bell pepper until softened, about 5 minutes.
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Make the filling. In a large bowl, combine sautéed veggies, drained zucchini flesh, cooked rice, crushed tomatoes, eggs, feta cheese, ½ teaspoon salt, and black pepper.
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Mix the herbs. In a small bowl, stir together lemon zest and juice, basil, parsley, pepitas, and remaining ¼ teaspoon salt. Stir half of this mixture into the rice filling and set aside the remainder for now.
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Stuff and bake. Spoon the filling into each zucchini half, packing gently. Bake 25-30 minutes, until zucchini are tender. Take the zucchini out of the oven, sprinkle with the Parmesan and drizzle over the remaining tablespoon of olive oil. Place under the broiler and cook until golden, about 2-3 minutes.
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Finish and serve. Spoon the remaining herb and pepita mixture over the baked zucchini and serve.
Notes
Try not to use giant zucchini for this recipe. Save those for bread or muffins. If your zucchini is too big, you may not have enough filling, and it'll take longer to cook.
If there is leftover filling, reheat and serve on the side or save for another use.
You can make the filling up to a day ahead and store it in the fridge until ready.
- Prep Time: 30
- Cook Time: 25
- Category: Dinner
- Method: Roasting
- Cuisine: Mediterranean
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