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    Home » Recipes » Mains

    Mexican Vegan Zucchini Boats

    Published: Apr 28, 2022 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    3.0K shares
    JUMP TO RECIPE

    These wholesome vegan zucchini boats are filled with flavour, yet low in calories. Skip the tortilla wraps and load your zucchini with all your favourite burrito toppings. This fun twist on Mexican food is a must-try.

    Two zucchini boats stuffed with rice, beans, corn, and topped with guacamole and jalapeno.

    This recipe was originally published in January 2020. It has been updated for content and photos.

    Whether it’s Taco Tuesday, or any day you’re craving Mexican food, this recipe for stuffed zucchini will not disappoint.

    Loaded with hearty ingredients like brown rice, black beans, and sweet corn, and then topped with guacamole, cashew cream, or cheese sauce makes each bite bursting with flavour.

    As an added bonus, these vegan zucchini boats nut free, oil free, gluten-free, and soy-free, making them allergen friendly and virtually fat free.

    For more Taco Tuesday meal ideas, be sure to check out these 38 stunning vegan Mexican dishes!

    Jump to:
    • Why you’ll love these
    • Ingredients
    • Instructions
    • What toppings should I use?
    • Substitutions + Variations
    • How long do they keep?
    • Expert Tip
    • More vegan Mexican recipes you’ll love!
    • 📖 Recipe
    Zucchini boats in large baking tray with beans, rice, peppers and corn inside.

    Why you’ll love these

    These vegan zucchini boats are:

    • Flavourful, thanks to a variety of ingredients and incredible taco seasoning blend.
    • Hearty + filling, despite being low in calories!
    • Versatile! Switch up the toppings every time.
    • Slightly spicy, but still kid-friendly.
    • Wheat and gluten-free, perfect for anyone with gluten intolerance.
    • Vegan and vegetarian friendly, but meat-eaters will love them too!
    • Absolutely delicious!

    Ingredients

    Here’s what you’ll need for the stuffing:

    Zucchini, rice, black beans, pepper, onion, corn and salsa scattered on on brown deck.
    See recipe card below for quantities
    • Zucchini: It wouldn’t be vegan zucchini boats without the zucchini. Choose zucchini that are long and relatively even thickness from top to bottom for ease of stuffing. The skin should be dark green, smooth, and blemish-free for optimum freshness.
    • Black beans: Use canned that have been drained and rinsed, or use cooked beans.
    • Red onion: I like red for these, but any colour onion is fine, so use whatever you have on hand.
    • Red pepper: Again, I like red bell pepper here, but you may also use yellow, orange or green.
    • Brown rice: Brown rice keeps this dish wholesome and free from refined ingredients, but if you only have white rice on hand, go for it.
    • Sweet corn: I use frozen kernels, but canned work fine as well. If corn is in season, fresh kernels from the cob will taste best.
    • Salsa: Choose your favourite kind. I like medium chunky tomato-based salsa. But you may use whatever variety you have on hand.
    • Homemade taco seasoning: I think the blend of spices we chose for this dish is perfect, but as always, adjust to your taste, if needed.

    Instructions

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Start by preparing your stuffing. If you don’t have cooked brown rice, get that going first.

    Then, add the diced onion and pepper with a couple of tablespoons of water or broth to a large skillet. Sauté until softened and reduced. (photos 1-2)

    NOTE: If you’re not avoiding oil (and fat), you may sauté in cooking oil if preferred.

    Add the black beans, cooked rice, corn, salsa, and all the seasoning to the skillet and mix to combine. Taste for seasoning, and adjust if needed. Then set aside. (photos 3-4)

    Pepper and onion in frying pan being sautéed and then beans, rice and seasoning added.

    Prepare your vegan zucchini boats by slicing each zucchini in half lengthwise. (Do so as evenly as possible.)

    Then carefully scrape and scoop out the zucchini flesh to create a hollowed out boat for stuffing. Place each zucchini boat, hollow side up in a baking dish lined with parchment paper. (photos 5-6)

    NOTE: Use caution, and gently scrape, to avoid breaking your zucchini. Hold the zucchini half firmly in one hand, and scrape from the top down with a metal teaspoon.

    Hand scooping out inside of zucchini half with metal spoon.

    Divide the mixture between your eight zucchini halves. They should be slightly heaping and you should not have any leftover stuffing. (photo 7)

    NOTE: If using smaller zucchini, you may have some extra stuffing. Just grab a spoon and chow down while these bad boys are in the oven. 😉

    Baked zucchini burrito boats inside baking tray.

    Cover the tray, first with parchment paper, and then foil on top and bake for 25-30, until tender, and a fork easily pierces through the zucchini.

    Then remove from the oven, top as you’d like. (You can prepare toppings as the zucchini boats are baking.)

    Close up of vegan zucchini boats with burrito toppings inside.

    What toppings should I use?

    Some of my favourite toppings for these vegan zucchini boats include:

    • Diced tomato
    • Sliced jalapeno
    • Guacamole
    • Fresh cilantro, parsley, or chives.
    • Walnut cheese sauce or this nut free vegan cheese sauce.
    • Sour Cream
    • Sliced black olives
    • Freshly squeezed lime juice

    Substitutions + Variations

    Mix things up a bit with some of these options!

    • Use barley instead of brown rice (if you’re not avoiding gluten) or try these with quinoa.
    • For lower calories and carbs, use cauliflower rice instead of brown rice.
    • You may use any variety of beans or legumes in place of the black beans. Try pinto, navy beans, lentils, chickpeas or black eyed peas (which are said to bring good luck.) Stick to smaller beans to make stuffing the zucchini easier
    • For corn free, you may omit, or replace with additional beans, chickpeas or lentils.

    Not a zucchini fan? Stuff eggplant instead, or give these Mexican stuffed peppers a try.

    How long do they keep?

    These vegan burrito boats keep refrigerated for 3-4 days in a sealed container. Reheat leftovers in the oven or toaster oven and enjoy.

    I don’t recommend freezing these, so plan to enjoy them within a few days of making them.

    Expert Tip

    • Use caution, and gently scrape, to avoid breaking your zucchini. Hold the zucchini half firmly in one hand, and scrape from the top down with a metal teaspoon.

    More vegan Mexican recipes you’ll love!

    • Bowl with corn salad and cutting board with cilantro, cucumber and lemon beside it.
      Vegan Elote Salad [Oil Free + SO Easy!]
    • Platter of nachos with jackfruit, jalapeno, and corn on top.
      Pulled Jackfruit Nachos with Homemade BBQ Sauce
    • Cutting board with fajitas in corn tortillas with avocado, cilantro and crema fresca garnish.
      Quick + Easy Jackfruit Fajitas
    • soft tacos on plate with avocado garnish and salsa for dipping
      Veggie Ground Taco Meat [GF + Oil Free]

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito,
    Rosa

    📖 Recipe

    Two zucchini halves stuffed with beans, rice, veggies and guacamole.

    Mexican Vegan Zucchini Boats [Low Calorie Recipe]

    These wholesome Mexican vegan zucchini boats are filled with flavour, yet low in calories.
    5 from 10 votes
    Print Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 30 minutes
    Cook Time: 30 minutes
    Total Time: 1 hour
    Course: Main Course
    Cuisine: American, Canadian, Mexican
    Servings: 4 servings
    Calories: 168kcal

    Ingredients

    • 4 large zucchini
    • 1 red onion diced
    • 1 red pepper diced
    • ¼ cup medium chunky salsa or heat level of preference
    • ½ teaspoon sea salt
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder
    • ½ teaspoon cumin
    • ½ teaspoon chili powder
    • ¼ teaspoon cayenne pepper or more, optional
    • 1 cup cooked brown rice
    • 1 cup black beans cooked or canned
    • ½ cup corn

    Optional Toppings

    • guacamole
    • walnut cheese sauce
    • nut free cheese sauce
    • diced tomato
    • sliced jalapeno
    • fresh cilantro
    US Customary – Metric
    Prevent your screen from going dark

    Instructions

    • If you don't have cooked brown rice, start by cooking your rice according to package directions. Rice will roughly triple in size, so use â…“ cup raw brown rice to get approx 1 cup needed for this recipe.
    • In a large skillet, add 2-3 tablespoons of water or broth along with the chopped onion and pepper and sauté until softened and reduced, approx 5 minutes. Turn off the heat and add the cooked rice, beans, corn, salsa, and all the seasoning and mix well. Taste and add more seasoning if desired, and then set aside.
    • Line a 9"x13" (or similar size) baking dish with parchment paper and preheat your oven to 425 degrees F (218 degrees C).
    • Slice your zucchini in half lengthwise as evenly as possible. Then carefully scrape out the flesh using a metal teaspoon. Place your hollowed zucchini boats hollow side up in your baking dish.
    • Divide the stuffing between your 8 zucchini boats. Then cover the tray with parchment paper and then foil and bake for 25-30 minutes, until zucchini is easily pierced with a fork.
    • Serve with guacamole and any other desired toppings.

    Notes

    Use caution, and gently scrape, to avoid breaking your zucchini. Hold the zucchini half firmly in one hand, and scrape from the top down with a metal teaspoon.
    You may sub the brown rice with cooked quinoa or cooked barley if preferred.
    Leftovers keep refrigerated for 3-4 days. Reheat in the oven or toaster oven.
    The nutritional information is for 2 stuffed zucchini boats (2 zucchini halves) not including optional toppings.

    Nutrition

    Serving: 2Zucchini Boats | Calories: 168kcal | Carbohydrates: 34g | Protein: 8g | Fat: 2g | Sodium: 628mg | Potassium: 873mg | Fiber: 8g | Sugar: 9g | Vitamin A: 1542IU | Vitamin C: 77mg | Calcium: 70mg | Iron: 2mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    3.0K shares

    Reader Interactions

    Comments

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    1. Cassie

      August 15, 2022 at 2:28 pm

      5 stars
      The whole family loved this recipe! It was delicious!

      Reply
      • Rosa

        August 16, 2022 at 9:32 am

        Glad you enjoyed!

        Reply
    2. Cassie

      August 11, 2022 at 9:21 pm

      5 stars
      Another delicious recipe! Thanks so much! Your recipes have made this transition to eating plant based so much easier.

      Reply
      • Rosa

        August 12, 2022 at 10:54 am

        Aww I’m so thrilled to hear that Cassie. Thanks for taking the time to leave a review. 🙂

        Reply
    3. Deb Gaumer

      July 11, 2022 at 5:58 pm

      5 stars
      This was so easy to make and delicious! Used zucchini from my garden. Just added a bit more spice and topped with cheese, non fat Greek yogurt (substitute for sour cream) and tomatoes! So good!

      Reply
      • Rosa

        July 12, 2022 at 8:36 am

        Glad you enjoyed them!

        Reply
    4. Taylor

      March 10, 2022 at 4:01 pm

      5 stars
      I tried it! It came out perfect! They were delicious 👌

      Reply
      • Rosa

        March 11, 2022 at 8:32 am

        Awesome, so glad you enjoyed!

        Reply
    5. Kathy

      February 11, 2020 at 1:11 am

      What if you don’t have a convection oven but just a regular one?

      Reply
      • rosa

        February 11, 2020 at 9:07 am

        Hi Kathy, that’ll be just fine. You may just need a few extra minutes to bake them. Enjoy.

        Reply
        • Kathy

          February 11, 2020 at 3:23 pm

          Thanks! One more q – what do you do with the zucchini innards? Save them for soup or something?

          Reply
          • rosa

            February 11, 2020 at 5:45 pm

            I save mine for soup. Hope you enjoy Kathy!

            Reply
    6. Cori Satti

      January 13, 2020 at 10:41 pm

      5 stars
      So good!!! My husband doesn’t do spicy so I went light on the cayenne and a bit more chili powder. The flavor was so good!!

      Reply
      • rosa

        January 14, 2020 at 11:15 am

        Thanks so much for reporting back Cori. So glad you both enjoyed. 🙂

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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