Low FODMAP Zucchini Boats Recipe

This tender, cheesy Low FODMAP Zucchini Boats recipe is made with savory ground turkey, garlic-infused oil, and melted mozzarella, ready in just 40 minutes. The hero moment arrives when you pull the dish from the oven with the cheese bubbling and golden brown over the rich tomato filling. I love how this meal satisfies my comfort food cravings without worrying about portion stacking or bloating.

Jump to Recipe

Why This Classic Works

Zucchini can be a tricky vegetable on a low FODMAP diet because portion size matters immensely; while it is safe in small amounts (65g), larger servings can trigger symptoms. This version works because we use garlic-infused oil to replace the onions and garlic typically found in the filling, delivering that classic Italian flavor without the fructans. I specifically designed the serving sizes so you can enjoy a hearty, cheesy boat while staying within Monash University’s safety guidelines.

When I first made these, I made the mistake of using huge zucchini and eating two halves, which was a lesson learned the hard way. Now, I stick to medium-sized squash and serve one substantial boat per person alongside rice or a salad. The result is a dinner that feels indulgent and safe, proving you don’t have to give up stuffed vegetables just to keep your gut happy.

Low FODMAP Zucchini Boats Ingredients

• 2 medium zucchini (approx. 7-8 oz each)
• 1 lb lean ground turkey or ground beef
• 1 tbsp garlic-infused olive oil
• 1 cup low FODMAP marinara sauce (onion and garlic-free)
• 1 tsp dried oregano
• 1/2 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup shredded mozzarella cheese
• 2 tbsp green onion tops (green parts only), chopped
• Fresh basil or parsley, for garnish

How To Make Low FODMAP Zucchini Boats

1. Prepare the zucchini: Preheat your oven to 400°F (200°C). Wash the zucchini and trim the ends. Slice each zucchini in half lengthwise. Using a spoon, carefully scoop out the flesh from the center, leaving about a 1/4-inch rim to create a sturdy boat. Finely chop the scooped-out flesh and set it aside.
2. Brown the filling: Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the ground turkey, salt, pepper, dried oregano, and dried basil. Cook for 5-7 minutes, breaking the meat apart with a wooden spoon until it is browned and cooked through.
3. Simmer the sauce: Add the chopped zucchini flesh and the low FODMAP marinara sauce to the skillet. Stir well and simmer for 3-4 minutes until the zucchini pieces soften slightly and the sauce thickens. Stir in the green onion tops.
4. Fill the boats: Place the hollowed zucchini shells in a 9×13 inch baking dish. Spoon the meat and sauce mixture generously into each boat, mounding it slightly if necessary.
5. Bake and melt: Top each boat evenly with the shredded mozzarella cheese. Bake for 20-25 minutes, or until the zucchini is tender-crisp (pierce with a fork to check) and the cheese is melted and bubbly. Garnish with fresh herbs before serving.

Recipe Tips

• Watch your portion size: According to Monash University, zucchini is low FODMAP at 65g (about 1/3 cup). Since one medium zucchini weighs around 200g, one boat (half a zucchini) is close to the limit. Stick to one boat per serving to stay safe.
• Don’t overbake: Zucchini releases a lot of water as it cooks. To prevent soggy boats, bake just until the squash is tender-crisp rather than completely soft.
• Blot the moisture: After scooping out the centers, you can sprinkle a little salt on the hollow shells and let them sit for 10 minutes, then pat dry with a paper towel to remove excess moisture before filling.
• Check your sauce: Many store-bought marinara sauces contain onion and garlic. Ensure you buy a certified low FODMAP brand or make a quick sauce using passata, infused oil, and herbs.

What To Serve With Zucchini Boats

Since the zucchini portion is limited, I recommend pairing this dish with a low FODMAP starch like steamed white rice or quinoa to make the meal more filling. A simple side salad of butter lettuce, cucumber, and a maple-mustard vinaigrette also adds freshness without adding FODMAPs.

How To Store

Store leftover boats in an airtight container in the refrigerator for up to 3 days. Reheat them in the microwave or oven until heated through; freezing is possible but not recommended as the zucchini texture tends to become mushy upon thawing.

FAQs

• Can I use ground beef instead of turkey? Yes, lean ground beef works perfectly in this recipe and pairs well with the Italian seasoning. Just make sure to drain any excess grease before adding the sauce.
• Is mozzarella cheese low FODMAP? Yes, mozzarella is low in lactose and generally considered low FODMAP in servings of up to 40g. This recipe uses about 1/4 cup per person, which is within safe limits.
• How do I make garlic-infused oil? You can buy it pre-made or make it by sautéing smashed garlic cloves in olive oil for 10 minutes and then removing the garlic solids completely before using the oil.
• Can I leave the zucchini flesh out of the filling? Absolutely, if you want to lower the FODMAP load further, discard the scooped flesh and just fill the boats with meat and sauce.
• What if I don’t have marinara sauce? You can use canned tomato passata (pureed tomatoes) seasoned with salt, pepper, and extra oregano as a quick substitute.

Nutrition

• Calories: 320
• Total Fat: 18g
• Saturated Fat: 7g
• Cholesterol: 85mg
• Sodium: 680mg
• Total Carbohydrate: 9g
• Protein: 28g

Try More Recipes:

• Low FODMAP Ground Turkey Meatloaf Recipe
• Low FODMAP Vegetable Curry Recipe
• Low FODMAP Vegetable Paella Recipe