Vegan Zucchini Boats are a delicious veggie-forward dinner. Stuffed with a tempeh mixture, these boats are protein-packed for a satisfying dinner. These naturally gluten-free boats are ready in just 25 minutes!
Grab some fresh summer zucchini and make a protein-rich and veggie-forward vegan dinner!
These zucchini boats are such a great dinner recipe because they are so quick and easy. The zucchini softens quickly in the oven while the filling cooks for about 10 minutes on the stove. Then just stuff and serve!
I used tempeh in the stuffing to maximize plant-protein. Tempeh is a block of fermented soy beans, so it's gut-healthy and high in protein. Tempeh tastes great in these vegan zucchini boats (which are usually stuffed with some form of ground beef). Mixed with the right combination of spices, it has the taste and texture of sausage!
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Why I love these Vegan Zucchini Boats
- Dietary needs - this dish is vegan, gluten-free, dairy-free, oil-free, and sugar free. Great for all diets!
- Protein rich - these boats are filled with tempeh, which is a high-protein plant-based food! Each boat has 11g of protein, so 22g for one serving (two boats)
- Uses fresh summer produce - got extra zucchini from your garden? These boats are a great use of that garden produce
- No double roasting - pop the zucchini in the oven and cook the filling, then stuff. The boats don't need to go back in the oven for a second bake
- Real foods - no fake meat here! These boats are stuffed with entirely whole foods!
- SUPER quick - it takes about 30 minutes to whip up these boats. So you can have dinner in no time
Ingredient Notes & Substitutions
- Zucchini: you could also use yellow summer squash in this dish.
- Yellow Onion: feel free to sub a white or red onion
- Tempeh: tempeh is a block of fermented soy beans. You can find it in the vegan section of the grocery store.
- Marinara Sauce: you can use my Homemade Marinara Sauce or sub a WFPB store bought marinara
- Soy Sauce, Tamari, or Liquid Aminos: any of these three will work great to add that salty, umami flavor. If you are gluten-sensitive choose tamari or liquid aminos instead of soy sauce
- Spices: Italian seasoning, garlic powder, fennel seed, smoked paprika. I used a similar mix of spices that I used in my tofu breakfast sausage recipe - this combination creates a sausage-like flavor
- Liquid Smoke: this is my secret ingredient in many meat-like recipes that I turn vegan. Liquid smoke adds a smoky flavor and helps deepen the overall flavor of the boats. Find liquid smoke in the grocery store near the condiments.
How to make Vegan Zucchini Boats
Step 1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
Step 2. Slice the top and bottom off of each zucchini. Then cut in half lengthwise. Use a spoon to scoop out the "guts" from the center, leaving a ¼" border on all sides. Set the guts aside for the filling.
Step 3. Place the zucchini cut-side up on the prepared pan and bake for 5-10 minutes.
Step 4. Finely chop the the zucchini guts you saved from step 2.
Step 5. Heat a large non-stick pan over medium heat. Add the chopped zucchini centers and onion. Crumble in the tempeh, and add the marinara, soy sauce, spices, and liquid smoke. Cook 7-10 minutes, stirring occasionally, until the onion is soft.
Step 6. When the zucchini are out of the oven, stuff each boat with the filling mixture. Top with vegan parmesan, basil, red pepper flakes, and pepitas. Enjoy!
Storing & Reheating
Store these zucchini boats in an air-tight container for up to a week.
Reheat leftovers in the microwave or oven.
Recipe Prayer
Thank you God for fresh, seasonal vegetables that give us the nutrients our bodies crave. Amen.
More summer vegetable recipes
Tried this recipe?
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📖 Recipe
Vegan Zucchini Boats (High Protein)
Ingredients
- 3 Medium or Large Zucchini
- 1 Small Yellow Onion, small diced
- 1 8 Ounce Block Tempeh
- ½ Cup Homemade Marinara Sauce or Sub Store Bought
- 2 Tablespoons Soy Sauce, Tamari, or Liquid Aminos
- 1 Tablespoon Italian Seasoning
- 1 Tablespoon Garlic Powder
- 1 Teaspoon Dried Fennel Seed
- 1 Teaspoon Smoked Paprika
- 1 Teaspoon Liquid Smoke
- To serve: Vegan Parm, Fresh Basil, Red Pepper Flakes, Pepitas
Instructions
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- Slice the top and bottom off of each zucchini. Then cut in half lengthwise. Use a spoon to scoop out the "guts" from the center, leaving a ¼" border on all sides. Set the guts aside for the filling.
- Place the zucchini cut-side up on the prepared pan and bake for 5-10 minutes.
- Finely chop the the zucchini guts you saved from step 2.
- Heat a large non-stick pan over medium heat. Add the chopped zucchini centers and onion. Crumble in the tempeh, and add the marinara, soy sauce, spices, and liquid smoke. Cook 7-10 minutes, stirring occasionally, until the onion is soft.
- When the zucchini are out of the oven, stuff each boat with the filling mixture. Top with vegan parmesan, basil, red pepper flakes, and pepitas. Enjoy!
Nutrition
Nutrition information is an estimate.
Donna
Greats 🙂
Thanks