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High Protein Low Calorie Taco Stuffed Zucchini – A Satisfying, Lighter Dinner

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 4 medium zucchini, firm and evenly sized
  • 1 pound (450 g) lean ground turkey or chicken (93–99% lean)
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1 red bell pepper, finely diced
  • 1/2 cup canned black beans, drained and rinsed (optional but adds fiber)
  • 1/2 cup canned corn kernels, drained (optional)
  • 1/2 cup tomato sauce or crushed tomatoes
  • 2 tablespoons tomato paste
  • 2–3 tablespoons taco seasoning (store-bought or homemade)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper flakes (optional, for heat)
  • 1/2 cup reduced-fat shredded Mexican blend or cheddar
  • Fresh cilantro, chopped, for garnish
  • 2 green onions, thinly sliced, for garnish
  • Lime wedges, for serving
  • Olive oil spray or 1 teaspoon olive oil

Method
 

  1. Prep the zucchini. Heat the oven to 400°F (200°C). Line a baking sheet or a 9x13-inch baking dish with parchment for easy cleanup. Trim the stem ends from the zucchini, slice them lengthwise, and use a spoon to scoop out the centers, leaving about 1/4-inch walls to form boats. Chop the scooped zucchini flesh and set aside.
  2. Season and pre-bake the boats. Lightly spray or brush the zucchini shells with olive oil. Sprinkle with a pinch of salt and pepper. Arrange cut-side up and bake for 8–10 minutes to soften slightly while you make the filling.
  3. Cook the aromatics. Warm a large skillet over medium heat. Add a light spray or drizzle of oil. Sauté the onion and bell pepper for 3–4 minutes until softened, then stir in the garlic for 30 seconds until fragrant.
  4. Brown the protein. Add the ground turkey (or chicken). Break it up with a spatula and cook until no longer pink, about 5–7 minutes. Drain any excess liquid if needed to avoid a watery filling.
  5. Add zucchini and spices. Stir in the chopped zucchini flesh, taco seasoning, salt, black pepper, and red pepper flakes. Cook 2–3 minutes until the zucchini softens and the spices bloom.
  6. Make it saucy. Mix in the tomato paste and tomato sauce. If using, add the black beans and corn. Simmer for 3–5 minutes, stirring, until the mixture thickens slightly. Taste and adjust seasoning.
  7. Fill the boats. Spoon the taco mixture into the pre-baked zucchini shells, pressing gently so each one is well filled.
  8. Add cheese and bake. Sprinkle the tops with the shredded cheese. Bake for 10–12 minutes, until the cheese melts and the zucchini is tender but not mushy.
  9. Finish and serve. Let cool for a couple of minutes. Garnish with cilantro and green onions. Serve with lime wedges for a bright squeeze over the top.