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low FODMAP Zucchini Boats gluten free, dairy free

Low FODMAP Zucchini Boats

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  • Author: Tara Deal Rochford
  • Total Time: 40 minutes
  • Yield: 4 zucchini boats 1x


Simple, nutritious and full of flavor totally describe these overflowing low FODMAP zucchini boats.  FODY Foods low FODMAP Marinara or the Tomato Basil Sauce add flavor and save time making this dish perfect for busy week nights. 



2 small to medium zucchini

½ lb ground chicken or turkey or 2 cups canned lentils

1 Tbsp extra virgin olive oil

¼ cup chives, chopped

1 carrot, diced 

1 cup brown rice, cooked

1 ½ cups FODY Foods Marinara or Tomato Basil Sauce

¼ tsp oregano

1/8 tsp crushed red pepper


Preheat the oven to 400 degrees.

Cut the zucchini in half length wise and scoop out the center reserving it to the side.  Chop the leftover zucchini center.  

Heat a medium sized skillet and add the olive oil, chives, carrot, and the center of the zucchini.  Cook for about 5 minutes, or until the veggies begin to soften.

Add the meat or lentils to the skillet.  Cook until the meat is no longer pink or until the lentils are heated through.

Stir in the rice and 1 cup of the sauce.

Place the zucchini boats into a large baking pan so they can sit flat.  Spoon this mixture into the zucchini boats and bake at 400 degrees Fahrenheit for 30 minutes.  

Serve immediately



This recipe has not been tested for FODMAP content, all ingredients are used in low FODMAP amounts according to the Monash University App.

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: low fodmap
  • Method: oven
  • Cuisine: dinner