Low-carb Tex Mex Stuffed Zucchini Boats with King Oscar Sardines deliver a satisfying mix of protein, fiber, and Omega-3s in a bright, flavorful package.
This recipe is sponsored by King Oscar. Thank you for supporting the brands I love and trust.
Zucchini is one of those vegetables I turn to again and again. Roast it, fry it into fritters, or hollow it out and stuff it with bold, wholesome fillings — like these Tex Mex boats. The zucchini’s mild flavor and sturdy shape make it the perfect vessel for big flavors without a heavy carb load.
I kept this recipe low-carb but hearty by layering robust, Tex-Mex-inspired ingredients. The filling features black beans, sliced black olives, juicy diced tomatoes, red onion and red pepper, and King Oscar’s Skinless and Boneless Spanish Style Sardines. Together they create a filling that’s rich in protein, fiber, and heart-healthy Omega-3 fatty acids, while remaining light and satisfying.
King Oscar’s Skinless and Boneless Spanish Style Sardines
King Oscar’s Spanish-style sardines are hand-packed in olive oil with a touch of red chili, carrot, and pickle for a savory, mildly spicy profile that complements the Tex Mex flavors in this dish. If you can’t find this exact variety locally, other Spanish-style or olive oil-packed sardines will work well.
Away from the table…
No podcast, book, or show recommendations this week because life has been wonderfully full—I had my baby! He arrived ten days early and has been keeping us busy and very happy. We’re completely obsessed with him and love watching his little milestones, like holding his head up and making strong kicks. I ate a lot of King Oscar sardines during my first trimester, and while I won’t claim they’re the sole reason for his vigor, they certainly made for convenient, nutrient-rich snacks.
If you try this recipe or make your own variation, please share a photo and tag me on Instagram @killing__thyme — I love seeing your creations and may feature them.
Tex Mex Stuffed Zucchini Boats with King Oscar Sardines
Dana Sandonato
Ingredients
- 2 large zucchini, halved lengthwise
- 1 TBSP olive oil
- 1 garlic clove, smashed and minced
- 1/3 cup diced red onion
- 1/2 cup diced tomatoes
- 1/3 cup diced red bell pepper
- 1/2 tsp ground cumin
- 1/2 tsp chili powder
- Kosher salt and cracked black pepper, to taste
- 1 can King Oscar Skinless and Boneless Spanish Style Sardines, drained
- 1/2 cup black beans (rinsed and drained)
- 1/2 cup sliced black olives
- 1 cup shredded Mexican-blend cheese
- Freshly chopped parsley, for garnish
Instructions
- Preheat the oven to 375ºF (190ºC).
- Trim the zucchini ends and slice each zucchini in half lengthwise.
- Use a melon baller or a small spoon to scoop out the zucchini flesh, creating a hollow “boat.” Be careful not to scoop too close to the bottom or the shell may become too thin to hold the filling. Roughly chop the removed zucchini flesh and set it aside.
- Heat the olive oil in a large skillet over medium heat. Add the chopped zucchini flesh, minced garlic, diced onion, tomatoes, and red bell pepper. Season with cumin, chili powder, salt and pepper. Cook, stirring occasionally, for 5–7 minutes or until the onions and peppers are softened.
- Transfer the cooked vegetable mixture to a large bowl. Add the drained sardines (break them up slightly), black beans, and sliced black olives. Gently mix until everything is combined but still slightly chunky.
- Divide the filling evenly among the zucchini boats, pressing it down so the filling holds its shape. Top each boat with an even layer of shredded Mexican-blend cheese.
- Place the stuffed zucchini on a baking sheet and bake, uncovered, for 30–35 minutes. Keep an eye on them so the zucchini remains tender but not soggy and the cheese melts and browns slightly.
- Remove from the oven, garnish with freshly chopped parsley, and serve warm. These pair nicely with a simple green salad or a scoop of salsa and extra lime wedges if desired.
Notes and tips: If you prefer a spicier bite, fold in a pinch of cayenne or chopped jalapeño to the filling. For a lower-sodium option, choose reduced-sodium canned beans and olives, and rinse them well before adding. Leftovers keep well in the refrigerator for 2–3 days and reheat nicely in a moderate oven so the zucchini stays firm.