High-Protein, Low-Carb Stuffed Zucchini Shells
These cheesy stuffed zucchini boats deliver all the comforting flavors of stuffed pasta shells without the high-carb pasta. Filled with seasoned lean ground beef, creamy ricotta, and melted mozzarella, they’re a delicious, protein-packed dinner perfect for a low-carb or keto lifestyle.
Recipe Details
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
- Diet: High-protein, low-carb, keto-friendly
Ingredients
For the Zucchini Shells
- 4 medium zucchini
- 1 teaspoon olive oil
- Salt and black pepper, to taste
For the High-Protein Beef Filling
- 1 lb (450 g) lean ground beef
- 1 cup (250 g) part-skim ricotta cheese
- 1 cup (100–120 g) shredded mozzarella cheese, divided
- ¼ cup (25 g) grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ½ teaspoon onion powder
- Salt and black pepper, to taste
For the Sauce
- 1 cup sugar-free marinara sauce, with no added sugar
- 1 clove garlic, minced, optional
- 2 tablespoons chopped fresh parsley, optional
Instructions
Step 1: Prepare the zucchini
Preheat the oven to 200°C (400°F). Wash the zucchini and cut each one in half lengthwise. Scoop out the centers with a spoon, leaving a sturdy shell. Chop the removed zucchini flesh and set aside.
Step 2: Pre-bake the zucchini
Arrange the zucchini halves in a baking dish. Brush lightly with olive oil and season with salt and pepper. Bake for 8–10 minutes to soften them slightly.
Step 3: Cook the beef
Heat a skillet over medium heat. Add the ground beef and cook for 7–9 minutes, breaking it into small pieces until browned and fully cooked. Drain excess grease if needed.
Step 4: Season the filling
Add the garlic powder, Italian seasoning, onion powder, and chopped zucchini flesh. Cook for another 3–4 minutes until the zucchini softens and excess moisture evaporates.
Step 5: Make the cheesy filling
Remove the skillet from the heat. Stir in the ricotta, Parmesan, half of the mozzarella, and about ¼ cup of the marinara sauce. Mix until creamy and evenly combined.
Step 6: Stuff the zucchini
Spoon the beef and cheese mixture into each zucchini half, pressing gently to fill the shells.
Step 7: Add the sauce and cheese
Spoon the remaining marinara sauce over the stuffed zucchini. Sprinkle the remaining mozzarella over the top.
Step 8: Bake until bubbly
Bake uncovered for 15–20 minutes, until the zucchini is tender, the filling is hot, and the cheese is melted and golden. If desired, broil for 1–2 minutes at the end, watching carefully.
Step 9: Garnish and serve
Let rest for 5 minutes. Garnish with fresh parsley and extra Parmesan, then serve warm.
Estimated Nutrition
Per serving, assuming 4 servings:
Calories
400–480
Protein
35–42 g
Total carbs
9–13 g
Net carbs
7–10 g
Estimates vary by beef leanness, cheese brands, zucchini size, and marinara sauce.
Tips for the Best Results
- For extra protein: Use very lean beef or add a little cooked ground turkey.
- For fewer carbs: Choose marinara without added sugar and avoid breadcrumbs.
- For less watery zucchini: Pre-bake the shells and drain any liquid before filling.
- For extra flavor: Add red pepper flakes, fresh basil, or a pinch of smoked paprika.
- For meal prep: Refrigerate in an airtight container for up to 3–4 days.
Enjoy! These cheesy stuffed zucchini shells offer the flavors of Italian stuffed pasta with a fraction of the carbohydrates and plenty of protein to make dinner satisfying.
