⏱ 50 min total

Broccoli Chicken Zucchini Boats

Name: Broccoli Chicken Zucchini Boats
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; 3 oz Chicken breast; ½ large Zucchini; 1 tbsp Butter; ½ dash Black pepper; ½ dash Salt; ½ cup chopped Broccoli; 1 tbsp Sour cream; 2 tbsp, shredded Cheddar cheese; 2 tbsp chopped Scallions

Per 1 serving · 354 g · 10 ingredients

Calories

388

19%
of a 2,000 cal day

Protein
27g
27% of calories
Carbs
9.8g
10% of calories
Fat
28g
63% of calories

Portion

At a glance

One serving of Broccoli Chicken Zucchini Boats (354 g) has 388 calories, with 27 g of protein, 9.8 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (53% DV), Vitamin A (21% DV) and Vitamin C (80% DV). Keep an eye on saturated fat and cholesterol, which provide 64% and 38% of the daily value.

Per 100 g

109cal

low energy density

Protein per 100 cal

6.8g

Net carbs

carbs minus fiber

Fiber

3.1g

5.2 g sugar

High in

20%+ of the daily value

Protein53%
Vitamin A21%
Vitamin C80%
Vitamin K70%
Riboflavin (B2)35%
Niacin58%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin E17%
Thiamine15%
Vitamin B1215%
Choline19%
Calcium17%

Watch

20%+ of the daily value

Saturated fat64%
Cholesterol38%

Ingredients

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

Directions

Prep 15 minCook 35 min

1
Preheat the oven to 400°F.
2
Heat the olive oil in a skillet over medium-high. Sear the chicken 4–5 minutes per side until cooked through to 165°F and no longer pink. Transfer to a plate to rest.
3
Halve the zucchini lengthwise and scoop out the center to create boats, leaving 1/4–3/8 inch walls.
4
Divide the melted butter between the zucchini boats, season with salt and pepper, and roast cut-side up until just tender, about 20 minutes.
5
Shred the cooked chicken. Finely chop the broccoli florets and combine with the chicken and sour cream, seasoning to taste with salt and pepper.
6
Fill the roasted zucchini boats with the chicken-broccoli mixture, mounding slightly.
7
Top with shredded cheddar and bake until melted and lightly browned, 10–15 minutes.
8
Garnish with chopped scallions and serve.

Vitamins & minerals

Amounts for 1 serving (354 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	191 μg	21%
Vitamin C	72 mg	80%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	17%
Vitamin K	84 μg	70%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0.5 mg	35%
Niacin	9 mg	58%
Vitamin B6	1 mg	76%
Folate (B9)	88 μg	22%
Vitamin B12	0.4 μg	15%
Pantothenic acid	2 mg	40%
Choline	102 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	174 mg	17%
Iron	1 mg	19%
Potassium	917 mg	20%
Magnesium	70 mg	17%
Phosphorus	361 mg	52%
Zinc	2 mg	17%
Copper	0.1 mg	16%
Manganese	0.4 mg	18%
Selenium	25 μg	46%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	11 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	468 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	152 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 388 calories

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

74min
Walking (3.5 mph)
47min
Cycling (moderate)
32min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Broccoli Chicken Zucchini Boats?

One serving of Broccoli Chicken Zucchini Boats (1 serving) has 388 calories, which works out to 109 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Broccoli Chicken Zucchini Boats high in protein?

It provides a solid 27 g of protein per serving (53% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Broccoli Chicken Zucchini Boats keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Broccoli Chicken Zucchini Boats?

251 mg per serving.

How much sugar is in Broccoli Chicken Zucchini Boats?

5.2 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 (354 g)

Calories388

% Daily Value*

Total fat 28g	36%
Saturated fat 13g	64%
Trans fat 0.6g
Cholesterol 113mg	38%
Sodium 251mg	11%
Total carbohydrate 9.8g	4%
Dietary fiber 3.1g	11%
Total sugars 5.2g
Protein 27g

* 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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