Tofu Stuffed Zucchini

Transform your weeknight dinners with this vibrant and nutritious Tofu Stuffed Zucchini recipe—an irresistible dish that’s vegan, protein-packed, and bursting with Mediterranean-inspired flavors. Tender zucchini boats are hollowed out and filled with a savory mix of crumbled tofu, sautéed onion, garlic, and zucchini flesh, all seasoned with fragrant dried oregano, basil, and a touch of red pepper flakes for subtle heat. Enhanced with a splash of soy sauce and the cheesy umami of nutritional yeast, this dish is finished with a golden layer of crispy breadcrumbs that adds a perfect crunch. Ready in under an hour, this recipe is a wholesome yet satisfying main course that’s ideal for a light, plant-based dinner or as an impressive side dish for a larger spread. Perfectly seasoned and sprinkled with fresh parsley, it’s a meal that feels indulgent while staying healthy.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 medium zucchini
• 1 block firm tofu
• 2 tablespoons olive oil
• 1 small yellow onion
• 3 cloves garlic
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoons red pepper flakes
• 1 tablespoon soy sauce
• 2 tablespoons nutritional yeast
• 0.5 cup breadcrumbs
• 2 tablespoons parsley
• 0.5 teaspoons salt
• 0.5 teaspoons black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Slice the zucchinis in half lengthwise and scoop out the flesh using a spoon, leaving a 1/4-inch border. Reserve the scooped flesh for the filling.

Step 3

Place the hollowed zucchini halves on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil and a pinch of salt and pepper. Set aside.

Step 4

Crumble the tofu into small pieces and set aside.

Step 5

Heat the remaining 1 tablespoon of olive oil in a skillet over medium heat.

Step 6

Finely chop the onion, garlic, and the reserved zucchini flesh, then add them to the skillet. Sauté for 4-5 minutes, until softened.

Step 7

Add the crumbled tofu, dried oregano, dried basil, red pepper flakes, soy sauce, nutritional yeast, salt, and black pepper to the skillet. Stir well and cook for another 5 minutes, allowing the flavors to combine.

Step 8

Remove the skillet from heat and stir in 2 tablespoons of chopped parsley.

Step 9

Spoon the tofu mixture evenly into the hollowed zucchini halves, packing it down gently.

Step 10

Sprinkle breadcrumbs over the top of the stuffed zucchinis for an added crunch.

Step 11

Bake in the preheated oven for 25-30 minutes, or until the zucchini is tender and the breadcrumbs are golden brown.

Step 12

Remove from the oven and let cool for 5 minutes before serving.

Step 13

Sprinkle additional parsley on top, if desired, and enjoy!

Nutrition Facts

Serving size	1379.6 grams (1379.6g)

Amount per serving	% Daily Value*
Calories	1162

Total Fat 52.20g	67%
Saturated Fat 7.90g	40%
Polyunsaturated Fat 3.30g
Cholesterol 0mg	0%
Sodium 10147mg	441%
Total Carbohydrate 125.70g	46%
Dietary Fiber 17.70g	63%
Total Sugars 66.20g
Protein 66.80g	134%

Vitamin D 0IU	0%
Calcium 822mg	63%
Iron 13mg	74%
Potassium 2752mg	59%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.9%

Protein: 21.6%

Carbs: 40.6%