Recipe description
July 23, 2026
Stuffed zucchini with tuna and tomato
A gentle, fiber-rich stuffed zucchini for balanced digestion
Protein Rich
High Protein
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from zucchini, tomato, onion, and herbs.
- Colorful plant ingredients provide polyphenols and olive oil adds healthy fats.
- Lean tuna provides protein; simple, weeknight-friendly preparation.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Zucchini
2
piece
Tuna
200
gram
Tomato
1
piece
Onion
0.5
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Basil
1
teaspoon
Oregano
0.5
teaspoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Instructions
1
Preheat oven to 200°C (400°F). Cut zucchini in half lengthwise and scoop out seeds to create boats.
2
Brush zucchini boats with 1 tablespoon olive oil, season with salt and pepper, and place on baking sheet.
3
Bake zucchini for 15-20 minutes until slightly softened.
4
While zucchini bakes, heat remaining olive oil in a pan over medium heat. Add chopped onion and garlic, cook until softened.
5
Add diced tomato, basil, and oregano to the pan. Cook for 5 minutes until tomatoes break down slightly.
6
Flake tuna and add to the tomato mixture. Stir to combine and heat through.
7
Remove zucchini from oven and fill each boat with the tuna-tomato mixture.
8
Return to oven and bake for another 10-15 minutes until zucchini is tender and filling is heated through.
9
Garnish with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
25 g
Protein
20 g
Carbohydrates
4 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.4 g
Salt
FAQ
Is this recipe gluten-free?
Yes. The ingredients are naturally gluten-free (zucchini, tuna, tomato, onion, garlic, olive oil, herbs). If you add any extras, check their gluten content.
Can I make this vegetarian?
Yes. Substitute the tuna with chickpeas, white beans, or sautéed mushrooms for a similar texture and protein; adjust the seasoning.
How long does it take from start to finish?
About 40–50 minutes total: 15–20 minutes to prep and pre-bake the zucchini, 10–15 minutes to fill and bake the second time, plus 5 minutes for garnish.
What kind of tuna should I use?
Tuna packed in oil or in water both work. Drain well. If using tuna in water, you may want to add a little extra olive oil during cooking.
Can I prepare this in advance?
Yes. You can pre-bake the zucchini halves, then fill and bake later, or prepare the tomato–tuna mixture and fill just before baking.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days. Reheat gently until hot. The stuffed zucchini can be frozen, but texture may be affected.
What should I serve it with?
Pair with a green salad, steamed vegetables, or a small portion of quinoa or brown rice.
How can I tell when the zucchini is tender?
The zucchini is tender when a knife slides in easily and the filling is hot throughout.
Are there substitutions for dietary needs?
Yes. For a vegetarian version, replace tuna with beans; the dish is naturally gluten-free and adaptable with different herbs.
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