Stuffed squash boats
Stuffed squash boats are a versatile and hearty dish where halved squash (like acorn, delicata, or zucchini) are hollowed out and filled with a savory mixture. The filling typically includes ingredients like ground meat, rice or quinoa, vegetables, cheese, and herbs, then baked until tender. While variations exist globally, this style of dish is particularly popular in American and Mediterranean cuisines, especially during the fall harvest season.
🍽️ Nutrition at a glance
This dish is generally balanced, offering a good mix of complex carbohydrates from the squash and filling, protein from meat or legumes, and healthy fats from cheese or oils. It is rich in fiber, vitamins A and C, and potassium, with a typical serving ranging from 300 to 500 calories depending on the filling and portion size.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 32 g |
| Fat | 12 g |
| Fiber | 6 g |
| Sugar | 8 g |
| Sodium | 450 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 18 mg |
| Vitamin K | 25 mcg |
| Folate | 55 mcg DFE |
| Potassium | 480 mg |
| Magnesium | 45 mg |
| Iron | 1.8 mg |
| Calcium | 90 mg |
Per 1 medium stuffed squash boat (approx. 300 g) · estimated, varies by recipe
💡 What's interesting
Stuffed squash boats are a creative way to use seasonal produce and can be easily adapted to various dietary preferences, from vegetarian to keto-friendly. Nutritionally, the squash itself provides a low-calorie, nutrient-dense base that helps increase vegetable intake while the filling adds satisfying flavors and textures.
