Low-Carb Zucchini Taco Boats (Hormone Balance & Summer Weight Loss)

Emma Lisa
a few seconds ago
10 min read

Stuffed veggies is one of my favourite ways for my PCOS clients who are wishing to eat more low-carb and experiment with food that help balanced hormones and blood sugar levels. Using baked vegetables as a base instead of pasta or other carb-rich foods, provides a heap of dietary fibre and subtle flavour for main meals and makes low-carb super easy to follow. Grab your favourite oven-proof dish and let's make these tasty baked zucchini boats together!

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Low Carb Baked Zucchini Taco Boats For Summer Weight Loss — Low-Carb Baked Zucchini Taco Boats (Hormone Balance & Summer Weight Loss) | Eat Nourish Glow

Before we get out our baking trays and dive in to this delicious, easy-to-make recipe, let me explain why zucchini boats are on my top 10 low-carb recipe list, and how this recipe benefits women's weight loss and in particular, those dealing with PCOS, hormone imbalanced or insulin resistance issues.

What Is A Low-Carb Diet?

At it's core, a low-carb diet focuses on reducing your carbohydrate intake while prioritising lean plant or animal protein, healthy fats, and fibre-rich vegetables. This dietary approach includes a well-balanced diet of foods that are lower in sugars and glucose-spiking starches, which can lead to a decrease in insulin levels. Lower insulin levels help the body access stored fat more efficiently for energy, weight loss and healing from hormonally sensitive conditions such as menopause and PCOS.

By minimising carbohydrate intake, you'll experience improved blood sugar balance and more stable blood sugar levels. This in turn can help to reduce food and sugar cravings as well as prevent energy crashes, making it easier to adhere to a healthy eating plan. This is particularly beneficial for you if you are susceptible to blood sugar fluctuations due to hormonal changes. At the same time, a low-carb diet also improves satiety, helping you feel fuller for longer periods. This can lead to reduced overall calorie intake, which is crucial for weight loss. By focusing on nutrient-dense, low-carb foods instead of restrictive dieting, you'll soon notice the following benefits:

a shift in belly bloat and weight loss when eating from a healthy eating plan
healthier blood sugar levels if you are tracking or using a glucose monitor
more satiety, less cravings, overeating and snacking
more stable energy levels and less energy dips

By simply swapping high-carb foods like carb-rich burgers for lower carb alternatives, like this zucchini boat recipe, you'll enjoy deeply satisfying meals that are low in calories, high in nutrients, and that leave your body feeling light, and glowing inside and out.

Why You’ll Love These Zucchini Boats

easy & versatile: can be filled with nearly any protein or vegetable combination
budget-friendly: ingredients are affordable and widely available
flavourful: season with spices, sauces, or dips to suit your taste
diet-friendly: perfect for low-carb, diabetic, vegan, and low-calorie eating

These zucchini boats make meal prep simple and enjoyable, plus, they’re an excellent source of dietary fibre and lean protein, keeping you full without overdoing calories. Now that's a win-win!

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How To Make Low Carb Zucchini Boats

(Let's Make It Step By Step)

These Easy Low-Carb Zucchini Boats are a clean eating recipe that I promise you are going to enjoy having on repeat! Packed with fresh vegetables, lean protein (or vegan alternatives), and full of flavour. Bake zucchini boats are ideal for anyone following a low-carb, diabetic-friendly, vegan, or low-calorie diet.

This low-carb recipe is such a good choice for summer weight loss, especially those dealing with conditions like PCOS and insulin resistance where the kilos can be stubborn. I know I touched on this above, but it really is a super healthy recipe jam-packed with nutrients and low in carbohydrates. Zucchini boats make a quick and easy, satisfying meal option that supports many dietary needs. Here are some reasons why this clean eating recipe is such a great choice:

low in carbohydrates: for weight loss and blood sugar management, helping to stabilise insulin levels
rich in dietary fibre: is the secret to good digestive health and keeping you full longer; less snacking
nutrient-dense: with essential vitamins and minerals, including vitamin C, potassium, and antioxidants
versatile ingredients: easily customised with various fillings for different tastes and preferences

The benefits include don't end there. One of my favourite reasons for loving this low-carb recipe is that you can stuff just about anything you like as the filling. Plant-based, vegan or meat-based, flavour protein, grains, or finely chopped veggies any way you like to create a unique meal that can taste different simply by making a few flavour swaps. Now that is my kind of meal prep, multiple meals just from one recipe!

How To Make It

Once you try it, you'll be hooked on experimenting with other vegetables to make this same low-carb recipe from pumpkins and other squash. The versatility of this dish allows you to explore a wide range of flavours and textures, making each variation a delightful experience. You'll find yourself inspired to get creative in the kitchen, transforming seasonal produce into delicious meals that are both satisfying and fun to prepare.

Wash & Prep The Zucchini

Start with fully ripe zucchini, wherever possible using organic. I only suggest this because we are leaving the skin on for this recipe. It's where all the extra fibre is hiding and highly nutritious. If you can't afford organic, or prefer supermarket veggies to stay on top of your family's grocery budget, give the squash a good rinse in warm water, careful not to disturb it's delicate skin.

Making The Boats

Carefully cut the washed and dried zucchini in half lengthwise. This will expose all the seeds. Use a table spoon to scoop out the seeds to create a “boat.” This creates a space to add you filling of choice, and stuff the zucchini boats.

Choose Your Filling

In this recipe, we're using taco-seasoned beef, chicken or lamb, but other clean proteins that you could use include pre-baked fish or vegan alternatives such as tofu, tempeh, or chickpeas work just as well. If you are using a seasoning packet, cook as per the instructions and be sure to add in finely chopped veggies at the time of sautéing for added nutrition and fibre. Onion, celery, capsicums, sweet potato, mushrooms, and green like kale, spinach are tasty additions when cut super small. Season the mixture well with herbs, spices, or a touch of your favourite dip can create fun and new flavours.

Bake & Serve

Once the zucchini boats are stuffed with your filling of choice, place the boats on a lined baking tray and bake for roughly 15–20 minutes at 180°C (350°F) until zucchini is tender and filling is heated through. You can add cheese in the last 10 minutes just to melt it nicely, depending on the type used.

MY FAVOURITE KITCHEN ESSENTIALS

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Low Carb Zucchini Boat Recipe

(Perfect For Weight Loss + Easy Meal Prep)

This clean eating recipe makes the perfect low carb lunch or dinner, and you won't believer how quick and easy it is to make. You only need a few cheap ingredients you probably already have in your kitchen to create my Low Carb Zucchini Boat Recipe. Enjoy it as a densely delicious, clean eating lunch or dinner, or chop the boats into smaller pieces for a fun and original party bite when entertaining.

Low Carb Zucchini Boat Recipe

Ingredients

1-2 large zucchini, hollowed out, skin on
400g cooked beef, lamb or chicken mince
1/2 cup mozzarella or cheddar cheese
1 large tomato, finely chopped
1 cup shredded spinach, organic
1 packet Taco or other seasoning

Cooking Instructions

Cook the mince using you favourite taco seasoning. You can choose to add the spinach as you cook the meat or save and add it fresh later, choice is yours. Cut the zucchini in half and scoop out the pulp as described above. I like to save the seeds or any pulp scrapings for baking in homemade muffins.

Next, in a bowl, add the 1/2 the cheese, tomato, spinach (if you didn't sauté it) and cooked mince. Toss together well to combine, and then spoon the mixture into the hollowed out zucchini "boats". Top with remaining cheese and bake for 10-15 minutes until cheese is melted and zucchini boats are tender. Finish off with diced avocado or guacamole, and extras like olives, jalapenos, sour cream or salsa according to your personal preferences and your seasoning choices.

Nutrition & Serving

Recipe Suggestions

As you can tell, this low carb recipe is has so many possibilities and can be easily adjusted by using different vegetables for the boat bases. I have loved making the "boats" with butternut squash, large and mini capsicums, mushroom caps, various squash, sweet potato, as well as garden fresh zucchini. Don't be shy to experiment. Some squash and other vegetables may need to be baked for 10-15 minutes beforehand to ensure they have softened enough, and are a nice texture, but all are so super tasty.

Boat Filling Ideas

For the filling, you can get very adventurous and use just about anything used as stuffing that is served warm. Instead of beef or chicken taco mix, you could also try beef, lamb or even a vegan mince with other seasonings like a spicy bolognaise, stroganoff, risotto, curry of whatever appeals to you. Mix up the flavours with a Greek seasoning, try Mexican fajita or Asian San Chow Boy, slow cooked meat or even texture soy products. You could literally have the same meal every day, but mix up the veggie base and filling for different taste and balance of nutrients each day.

More Low Carb Recipes For Weight Loss

If you liked this recipe using low carb, come check out all of my quick and easy to meal prep low carb recipes made with healthy, clean eating ingredients. Here's some of my other popular recipe you might like to try this week.

Nutritionist Note

I am fairly confident that these baked zucchini boats are going to be a fun hit for the whole family. You might even get those picky eaters to give them a go. This recipe is a great example of low carb and clean eating, and works well to combat food cravings, keep your blood sugar levels properly balanced and provide a super satisfying, healthy meal for hormone balance and weight loss.

Frequently Asked Questions

Can I make this recipe vegan?

Absolutely, of course you can. Simply swap the beef or chicken for tofu, tempeh, spiced beans, chickpeas, or lentils. Try making a vegetable risotto using cauliflower rice to keep it low carb, a spicy curry for tofu filling and beans seasoned any way you love. Sprinkle toasted pumpkin, sunflower and ground flaxseeds over the top for added protein, and crushed nuts like peanut, cashews, or almond flakes to compliment the filling and balance the macros.

Why are zucchini boats low-carb?

Zucchini is naturally low in carbohydrates and high in dietary fibre, making it perfect for low-carb meal plans. It is often a food that is considered a "negative calorie", meaning it is very low in calories and high in fibre and water. This all take energy for your stomach to digest and breakdown, and can help support your weight loss goals if you regularly eat and combine recipes with negative caloric foods.

Can I meal prep zucchini boats in advance?

Yes, you can easily pre-bake and meal prep the zucchini or the filling ahead of time, and then assemble and bake the zucchini boats when ready to eat. In fact, this recipe is great way to use up leftovers and increase your serving of vegetables all in one hit. All you need is the zucchini and whatever leftovers you have in the fridge. Simply stuff, bake and melt a little cheese or drizzle with a tangy sauce over the top.

What can I serve with zucchini boats?

This low-carb recipe is served as a main meal, but you could pair with a side salad or enjoy them on their own for a low-calorie meal. Something I enjoy doing is making the squash or vegetable boats and cutting them into bite-sized portions for snacking or entertaining. They make a fabulous entrée for summer BBQs or nibbles at cocktail parties.

Can I freeze zucchini boats?

You could freeze the uncooked, hollowed out boats stuffed with the filling, but fresh zucchini tends to hold its texture better when baked fresh. It can become water-logged after freezing, so my advice is fresh is best in this case. You can make the filling though, and freeze in portions for quick work of a healthy dinner when you don't feel like cooking. Just defrost, stuff, bake and enjoy. Your oven will be doing all the work for you!

Is low carb safe for women in menopause or with hormonal issues?

Yes! In fact, a low-carb diet can be especially helpful for women with hormonal imbalances like PCOS or menopause. Lowering carbs works to improve insulin sensitivity, reducing belly fat and weight gain around the middle. Low-carb foods are also highly beneficial if you want to help maintain more balanced energy and improve your mood. Eating for balance is something I am very passionate about teaching, and it works.

I'd love to know if you make the low-carb zucchini boats, and what combinations you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos.