⏱ 30 min totalStuffed Zucchini Boats
Per 1 serving · 277 g · 7 ingredients
of a 2,000 cal day
- Protein21g20% of calories
- Carbs9.7g9% of calories
- Fat32g70% of calories
At a glance
One serving of Stuffed Zucchini Boats (277 g) has 416 calories, with 21 g of protein, 9.7 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (70% of calories). It is high in protein (42% DV), Vitamin C (23% DV) and thiamine (46% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 59%, 63% and 28% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin C23%
- Thiamine46%
- Riboflavin (B2)26%
- Niacin36%
- Vitamin B643%
Good source of
10–19% of the daily value
- Vitamin E12%
- Vitamin K14%
- Folate (B9)11%
- Pantothenic acid14%
- Potassium15%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium59%
- Saturated fat63%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Italian sausage
½ medium Zucchini- 🥄⅛ tsp Salt
⅛ tsp Black pepper
¼ cup Marinara sauce
½ tsp, leaves Oregano
¼ cup, shredded Mozzarella cheese
Directions
- 1
Preheat the oven to 375°F and line a baking sheet with foil or parchment.
- 2
Heat a skillet over medium and cook the crumbled Italian sausage until browned and cooked through, 5–7 minutes; drain excess fat.
- 3
Halve the zucchini lengthwise and scoop out the centers to form boats, leaving a 1/4-inch border. Lightly season the cut sides with salt and black pepper.
- 4
Stir the marinara sauce and oregano into the cooked sausage and heat 1–2 minutes until coated.
- 5
Arrange the zucchini boats on the prepared baking sheet and divide the sausage mixture among them.
- 6
Top evenly with most of the mozzarella.
- 7
Bake until the zucchini is just tender and the cheese is melted and bubbly, 12–15 minutes.
- 8
Let cool a few minutes before garnishing with remaining mozzarella and serving.
Vitamins & minerals
Amounts for 1 serving (277 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 67 μg | 7% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 17 μg | 14% |
| Thiamine | 1 mg | 46% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 42 μg | 11% |
| Vitamin B12 | 1 μg | 42% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 277 mg | 28% |
| Iron | 2 mg | 27% |
| Potassium | 709 mg | 15% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 311 mg | 44% |
| Zinc | 3 mg | 25% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.4 mg | 16% |
| Selenium | 26 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 385 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 | 3 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 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 35 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 416 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Stuffed Zucchini Boats?
One serving of Stuffed Zucchini Boats (1 serving) has 416 calories, which works out to 150 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Stuffed Zucchini Boats high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 20% 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 Stuffed Zucchini Boats keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Stuffed Zucchini Boats?
1363 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Stuffed Zucchini Boats?
6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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