Zucchini Boats Air Fryer Recipe: A Quick, Healthy

Zucchini Boats are a delightful, healthy, and versatile dish perfect for any meal. Stuffed with your choice of fillings like seasoned ground meat, cheeses, or vegetables, these boats deliver a satisfying bite that fits into various dietary plans. Cooking them in an air fryer gives the zucchini a crispy exterior while keeping the filling warm and flavorful, all in a fraction of the time compared to traditional oven-baking methods. Whether you’re on a keto, gluten-free, or low-calorie diet, this Zucchini Boats Air Fryer Recipe is sure to become a staple in your weekly meal prep. Plus, it’s a crowd-pleaser for family dinners or casual gatherings.

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Nutrition

Here’s the nutritional breakdown per serving (based on 4 servings):

• Calories: 180
• Protein: 14g
• Carbohydrates: 10g
• Fat: 9g
• Fiber: 3g
• Sugars: 5g

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Recipe Details

• Cuisine: American, Italian-inspired
• Course: Main Course or Appetizer
• Servings: 4
• Prep Time: 10 minutes
• Active Time (Air Frying): 12-15 minutes
• Resting Time: 3 minutes
• Total Time: 28 minutes

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Equipment

1. Air Fryer
2. Spoon or melon baller (for scooping out the zucchini)
3. Medium mixing bowl
4. Cutting board and knife
5. Measuring spoons and cups
6. Tongs or spatula

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Ingredients

For this Zucchini Boats Air Fryer Recipe, you’ll need:

Main Ingredients:

• 4 medium zucchinis
• 1 lb (450g) ground turkey, chicken, or beef (choose lean for a healthier option)
• 1 cup marinara or tomato sauce (low-sugar or homemade for healthier options)
• 1 cup shredded mozzarella cheese (or dairy-free alternative)
• 1/4 cup grated Parmesan cheese

Seasonings:

• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/2 tsp paprika
• 1/2 tsp onion powder
• 1/4 tsp crushed red pepper flakes (optional, for spice)
• Salt and black pepper, to taste

Optional Toppings:

• Fresh parsley or basil, chopped
• A drizzle of olive oil

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Instructions

1. Prep the Zucchini

1. Wash the zucchinis thoroughly and pat them dry.
2. Cut each zucchini in half lengthwise to create 8 halves.
3. Using a spoon or melon baller, scoop out the seeds and some flesh from the center of each half, creating a hollow “boat.” Be sure to leave about 1/4-inch thickness on the sides for structure.
4. Lightly season the zucchini halves with salt and pepper.

2. Prepare the Filling

1. Heat a skillet over medium heat. Add your ground meat and cook until browned, breaking it into small crumbles. Drain excess fat if necessary.
2. Add minced garlic and cook for 1 minute, stirring constantly to prevent burning.
3. Stir in marinara sauce, Italian seasoning, paprika, onion powder, crushed red pepper flakes (if using), and salt and pepper to taste. Allow the mixture to simmer for 3-5 minutes until flavors combine.
4. Remove from heat and let the filling cool slightly.

3. Assemble the Zucchini Boats

1. Preheat your air fryer to 375°F (190°C) for 3-4 minutes.
2. Spoon the filling evenly into each zucchini half, pressing down lightly to compact it.
3. Top each stuffed zucchini with shredded mozzarella and a sprinkle of Parmesan cheese.

4. Air Fry the Zucchini Boats

1. Arrange the zucchini boats in the air fryer basket in a single layer. Depending on the size of your air fryer, you may need to cook in batches.
2. Air fry at 375°F (190°C) for 12-15 minutes, or until the zucchini is tender and the cheese is melted and golden brown.

5. Rest and Serve

1. Carefully remove the zucchini boats from the air fryer using tongs or a spatula.
2. Let them rest for 2-3 minutes.
3. Garnish with chopped parsley or basil and a drizzle of olive oil, if desired. Serve warm.

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Tips for the Best Zucchini Boats

1. Customization: Feel free to switch up the fillings based on your dietary needs. Try vegetarian options like black beans, quinoa, or mushrooms.
2. Cheese Alternatives: Use dairy-free cheese for a vegan-friendly recipe or goat cheese for a tangy twist.
3. Don’t Overcook: Keep an eye on the zucchini to prevent it from becoming too soft. You want it tender but still firm enough to hold its shape.
4. Meal Prep: These zucchini boats store well in the fridge for up to 3 days. Reheat them in the air fryer at 350°F (175°C) for 3-5 minutes for a quick meal.

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Why Use an Air Fryer?

The air fryer speeds up cooking time and creates a delightful texture that is hard to achieve in a traditional oven. It also requires less oil, making the recipe lighter and healthier while maintaining flavor and crispness.

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This Zucchini Boats Air Fryer Recipe is quick, simple, and adaptable, making it an excellent choice for anyone looking to enjoy a wholesome meal. Perfect for weeknight dinners or as a nutritious appetizer, these stuffed zucchini boats are a hit for all ages. Give this recipe a try and enjoy a delicious, guilt-free dish!