⏱ 70 min total

Lentil Stuffed Zucchini Boats

Name: Lentil Stuffed Zucchini Boats
Prep time: 15 min
Cook time: 55 min
Total time: 70 min
Yield: 1 serving
Ingredients: ⅓ cup Lentils; 2 medium Zucchini; ½ tsp Olive oil; ¹⁄₁₆ cup, chopped Onion; ½ tsp Garlic; ½ cup Spinach; ¼ cup Marinara sauce; ¼ tsp Crushed red pepper flakes; ¼ dash Salt; ¼ dash Black pepper; ¼ cup, shredded Mozzarella cheese

Per 1 serving · 577 g · 11 ingredients

Calories

425

21%
of a 2,000 cal day

Protein
29g
26% of calories
Carbs
61g
54% of calories
Fat
9.7g
20% of calories

Portion

At a glance

One serving of Lentil Stuffed Zucchini Boats (577 g) has 425 calories, with 29 g of protein, 61 g of carbohydrates and 9.7 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (58% DV), dietary fiber (45% DV) and Vitamin C (89% DV). Keep an eye on sodium, which provides 23% of the daily value.

Per 100 g

74cal

low energy density

Protein per 100 cal

6.8g

Net carbs

48g

carbs minus fiber

Fiber

13g

15 g sugar

High in

20%+ of the daily value

Protein58%
Dietary fiber45%
Vitamin C89%
Vitamin E20%
Vitamin K86%
Thiamine63%

Good source of

10–19% of the daily value

Vitamin A19%
Vitamin B1210%
Selenium11%

Watch

20%+ of the daily value

Sodium23%

Ingredients

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

Directions

Prep 15 minCook 55 min

1
Rinse the lentils under running water for 1 minute and soak them in a small bowl for 10 minutes.
2
Bring 2 cups of water to a boil, add the lentils, and cook for 10-15 minutes until al-dente. If the lentils are older, they may require additional cooking time. Drain and rinse with cold water.
3
Preheat the oven to 400°F. Spray a 9x13" baking dish with cooking spray. Scoop out the center of the zucchini, leaving a ¼ inch border. Line the zucchini in the baking dish, skin side down.
4
Heat olive oil in a skillet over medium-high heat. Cook onions for 3-4 minutes until they start to brown, then add garlic and cook for 30 seconds. Add spinach and lentils, allowing spinach to wilt. Stir in pasta sauce and heat through, then add red pepper flakes and season to taste.
5
Fill the zucchini with the lentil mixture and top with mozzarella cheese. Cover with foil and bake for 30-35 minutes. Optionally, remove foil in the last 2 minutes and broil for bubbly cheese.

Vitamins & minerals

Amounts for 1 serving (577 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	168 μg	19%
Vitamin C	80 mg	89%
Vitamin D	0.1 μg	0%
Vitamin E	3 mg	20%
Vitamin K	103 μg	86%
Thiamine	1 mg	63%
Riboflavin (B2)	1 mg	44%
Niacin	6 mg	39%
Vitamin B6	1 mg	89%
Folate (B9)	443 μg	111%
Vitamin B12	0.2 μg	10%
Pantothenic acid	2 mg	45%
Choline	116 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	341 mg	34%
Iron	7 mg	82%
Potassium	1,789 mg	38%
Magnesium	132 mg	31%
Phosphorus	493 mg	70%
Zinc	4 mg	39%
Copper	1 mg	83%
Manganese	2 mg	78%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	1,591 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	14 μg	—
Fructose	7 g	—
Galactose	0 g	—
Glucose	6 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	8,137 μg	—
Lysine	2 g	—
Maltose	0.2 g	—
Methionine	0.3 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	35 μg	—
Serine	1 g	—
Starch	32 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 425 calories

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

81min
Walking (3.5 mph)
51min
Cycling (moderate)
35min
Running (6 mph)
60min
Swimming laps

Common questions

How many calories are in Lentil Stuffed Zucchini Boats?

One serving of Lentil Stuffed Zucchini Boats (1 serving) has 425 calories, which works out to 74 calories per 100 g. That is about 21% of a 2,000-calorie day.

Are Lentil Stuffed Zucchini Boats high in protein?

It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 26% 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 Lentil Stuffed Zucchini Boats keto-friendly?

It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lentil Stuffed Zucchini Boats?

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

How much sugar is in Lentil Stuffed Zucchini Boats?

15 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 (577 g)

Calories425

% Daily Value*

Total fat 9.7g	12%
Saturated fat 3.7g	18%
Trans fat 0g
Cholesterol 19mg	6%
Sodium 529mg	23%
Total carbohydrate 61g	22%
Dietary fiber 13g	45%
Total sugars 15g
Protein 29g

* 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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