Gluten free veggie and rice stuffed zucchini

Low FODMAP Stuffed Zucchini

We all need quick weeknight meal solutions. Food allergies make it difficult to “wing” dinner, or any meal for that matter. However, aren’t we all faced with that dilemma from time to time? This quick recipe was one such “wing it” evening.  Surprisingly, it turned out really yummy! I wanted to share my find because this lends itself to a number of options. Tonight’s dinner was low FODMAP stuffed zucchini featuring an organic rice blend prepared in the microwave to save time and plenty of fresh veggies!

Here’s the scoop on my low FODMAP stuffed zucchini:

Start with 2 small zucchinis or summer squashes. Slice them lengthwise and with a teaspoon hollow out the flesh. Reserve the hollowed flesh in a bowl. Place the squash in a baking dish and sprinkle with salt, pepper and a drizzle of olive oil. Preheat the oven to 350°.

Meanwhile, in a sauté pan over medium heat add the reserved squash. Additional veggies can be added as well. I threw in a few leftover yellow tomatoes, a can of finely diced tomatoes in juice, a little red pepper and some herbs. These were mostly just leftover veggies from earlier in the week. Cook the vegetables for 5 minutes or so, until they are softened.

saute veggies for the stuffing
filling ready to be stuffed into hollowed out zucchinis

Add the rice. (We prefer the microwaveable Seeds of Change brand.) Toss all of this yumminess together.

Fill the hollowed out squashes with the rice and veggie mixture.

zucchinis stuffed with veggies and rice
topping the stuffed zucchini with cheese

 Top with lactose free cheese. I used Cabot Brand muenster cheese.

Time to bake! Pop them into the oven for about 15-20 minutes or until the cheese is melted and bubbly and the squash shell is soft. this whole meal can be done in about 30 minutes.

Stuffed zucchini
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Low FODMAP Stuffed Zucchini

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This low FODMAP stuffed zucchini is quick, nutritious, veggie packed, gluten free, easy on the tummy and well-tolerated for TQ’s fructose malabsorption. Perfect for a Meatless Monday.

  • Yield: 4 servings 1x



2 zucchinis

4 tablespoons olive oil

1 can diced tomatoes

1/2 cup yellow cherry tomatoes, chopped

1 red or yellow pepper, diced

1 8.5 oz package of rice

fresh herbs – parsley, oregano, basil

4 oz Muenster cheese, Cabot Brand (lactose free), sliced


Slice in half, and hollow out the two zucchini. 

Place on a baking sheet and brush with the 2 tablespoons of olive oil. 

In a sauté pan, add remaining 2 tablespoons of olive oil, the insides of the zucchini, the tomatoes, pepper, and herbs and cook until softened. Reduce heat. 

Prepare the rice according to package instructions. Add cooked rice to the vegetable mixture and mix until incorporated. 

Heat oven to 350°.

Scoop the rice and veggie mixture into the hollowed out zucchini. 

Top with the sliced cheese. 

Bake for 15 minutes, or until cheese is golden and bubbly. 

  • Author: Karina K.
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