Mediterranean stuffed zucchini with lemon yogurt sauce
Mediterranean Stuffed Zucchini Boats are tender zucchini halves filled with a savory mix of chickpeas, herbs, and feta, then baked until perfectly soft. Finished with a cool lemon yogurt drizzle, this dish is light, satisfying, and full of clean Mediterranean flavors.
Perfect as a healthy dinner, lunch, or elegant side — no frying, no spice, just fresh goodness.
⏱ Time Required
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
🛒 Ingredients
Zucchini Boats
3 medium zucchini
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
Filling
1 cup cooked chickpeas (mashed slightly)
¼ cup crumbled feta cheese
2 tbsp finely chopped onion
1 garlic clove, minced
2 tbsp fresh parsley, chopped
1 tbsp fresh dill or mint
1 tbsp lemon juice
½ tsp dried oregano
Lemon Yogurt Sauce
½ cup thick plain yogurt
1 tbsp lemon juice
1 tsp lemon zest
Pinch of salt
👩🍳 Instructions
1. Prepare zucchini
Cut zucchini lengthwise. Scoop out the center gently to make boats.
2. Pre-bake zucchini
Brush lightly with olive oil, season with salt and pepper.
Bake at 190°C (375°F) for 10 minutes.
3. Make the filling
In a bowl, mix chickpeas, feta, onion, garlic, herbs, lemon juice, and oregano.
4. Stuff zucchini
Fill each zucchini boat generously with the chickpea mixture.
5. Bake again
Return to oven and bake for 15 minutes until zucchini is tender.
6. Prepare sauce
Mix yogurt, lemon juice, zest, and salt until smooth.
7. Serve
Drizzle lemon yogurt sauce over warm zucchini boats.
🌟 Tips for Best Results
Don’t overbake or zucchini will turn mushy
Mash chickpeas lightly for better texture
Add sauce just before serving
Use fresh herbs for real Mediterranean aroma
🔄 Variations
Add spinach or mushrooms to the filling
Make it vegan with plant yogurt + tofu feta
Turn filling into a stuffed pepper version
Add cooked quinoa for extra protein.
❓ Frequently Asked Questions
Q: Can I prepare this ahead of time?
Yes. Stuff zucchini earlier and bake before serving.
Q: Is this good for weight loss?
Yes — high fiber, low carb, very filling.
Q: Can I skip feta?
Yes, it still tastes great without it.
Q: Is this spicy?
Not at all — completely mild.
🧮 Nutritional Information
Calories: 240 kcal
Protein: 11 g
Carbohydrates: 20 g
Fat: 12 g
Fiber: 6 g