⏱ 50 min total

Baked Cheesy Marinara Zucchini

Name: Baked Cheesy Marinara Zucchini
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Yield: 1 serving
Ingredients: 1 spray , about 1/3 second Cooking spray; ½ medium Zucchini; ½ cup hearts Artichoke; 1 tbsp Parmesan cheese; 1 tbsp Ricotta cheese; 1 tbsp Parsley; ¼ dash Salt; ¼ dash Black pepper; ¹⁄₁₆ tbsp, ground Oregano; ¼ cup Marinara sauce

Per 1 serving · 271 g · 10 ingredients

Calories

138

7%
of a 2,000 cal day

Protein
8.3g
22% of calories
Carbs
19g
51% of calories
Fat
4.5g
27% of calories

Portion

At a glance

One serving of Baked Cheesy Marinara Zucchini (271 g) has 138 calories, with 8.3 g of protein, 19 g of carbohydrates and 4.5 g of fat. Most of its energy comes from carbs (51% of calories). It is high in dietary fiber (35% DV), Vitamin C (33% DV) and Vitamin K (75% DV). Keep an eye on sodium, which provides 29% of the daily value.

Per 100 g

51cal

very low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

9.7g

7 g sugar

High in

20%+ of the daily value

Dietary fiber35%
Vitamin C33%
Vitamin K75%
Niacin25%
Vitamin B627%
Folate (B9)29%

Good source of

10–19% of the daily value

Vitamin E13%
Thiamine11%
Riboflavin (B2)19%
Pantothenic acid10%
Calcium17%
Potassium16%

Watch

20%+ of the daily value

Sodium29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 20 min

1
Preheat the oven to 350°F and spray a large baking pan with cooking spray.
2
Cut the zucchini lengthwise and scoop out the center, leaving a 1/4-inch shell. Reserve the scooped-out zucchini.
3
Spray the zucchini shells with cooking spray and bake for 15 minutes.
4
Coarsely chop the reserved zucchini and artichokes, squeezing out any excess water.
5
In a bowl, mix the chopped zucchini and artichokes with Parmesan cheese, ricotta cheese, parsley, salt, pepper, and oregano. Add the marinara sauce and combine well.
6
Fill each zucchini shell with the mixture and bake for an additional 20 minutes.
7
Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (271 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	76 μg	8%
Vitamin C	30 mg	33%
Vitamin D	0.1 μg	0%
Vitamin E	2 mg	13%
Vitamin K	90 μg	75%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.2 mg	19%
Niacin	4 mg	25%
Vitamin B6	0.4 mg	27%
Folate (B9)	116 μg	29%
Vitamin B12	0.1 μg	6%
Pantothenic acid	1 mg	10%
Choline	51 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	167 mg	17%
Iron	2 mg	23%
Potassium	751 mg	16%
Magnesium	72 mg	17%
Phosphorus	188 mg	27%
Zinc	1 mg	11%
Copper	0.2 mg	24%
Manganese	0.5 mg	20%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0.1 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	578 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	14 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.5 g	—
Lycopene	8,137 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	27 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 138 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

26min
Walking (3.5 mph)
17min
Cycling (moderate)
11min
Running (6 mph)
19min
Swimming laps

Common questions

How many calories are in Baked Cheesy Marinara Zucchini?

One serving of Baked Cheesy Marinara Zucchini (1 serving) has 138 calories, which works out to 51 calories per 100 g. That is about 6.9% of a 2,000-calorie day.

Is Baked Cheesy Marinara Zucchini high in protein?

Not especially. It has 8.3 g of protein per serving, and protein supplies 22% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Baked Cheesy Marinara Zucchini keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baked Cheesy Marinara Zucchini?

667 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Baked Cheesy Marinara Zucchini?

7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (271 g)

Calories138

% Daily Value*

Total fat 4.5g	6%
Saturated fat 1.9g	9%
Trans fat 0g
Cholesterol 9.7mg	3%
Sodium 667mg	29%
Total carbohydrate 19g	7%
Dietary fiber 9.7g	35%
Total sugars 7g
Protein 8.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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