High-protein Baked Courgette Boats with Chicken, Beans & Sweetcorn

Published 4 months ago
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Baked stuffed courgettes make a simple, high-protein meal for lunch or dinner. I fill courgette halves with chicken, black beans, sweetcorn, garlic, and tomatoes, then top with Parmesan. The result is a balanced, tasty and fit-friendly dish that is easy to put together.

High-protein Baked Courgette Boats with Chicken, Beans & Sweetcorn
category High-Protein
meal type Dinner
difficulty Medium
Preparation in 15 minutes
Cooks in 25 minutes
Serves 4

Nutrition

  • Calories 283kcal 58kcal
  • Fat 5.5g 1.1g
  • Carbs 21.2g 4.4g
  • Proteins 36.4g 7.5g
  • Fibre 7.1g 1.5g

Ingredients

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

This recipe is one of my favourites because it is both healthy and filling. Chicken, vegetables, beans, and Parmesan give you a good mix of protein, fibre, and flavour. It is easy to make, works well for meal prep, and is naturally gluten-free. It feels hearty but not too heavy, so it fits nicely into a balanced routine.

Tips and Variations

  • You can use light cheddar or reduced-fat mozzarella instead of Parmesan to lower the calories.
  • Add some cooked quinoa for extra fibre and to make the meal more filling.
  • Try using turkey mince instead of chicken for a lighter, leaner protein option.
  • Add chilli flakes or jalapeños if you like it spicy.
  • Smoked paprika gives a deeper flavour if you want to change it up.
  • Stir in some cooked lentils for a vegetarian protein boost.
  • Add spinach or kale for extra nutrients.
  • Serve with a mixed salad or some roasted vegetables for a bigger, balanced meal.
  • Eat the stuffed courgettes hot from the oven, or add Greek yoghurt or a herb dip for extra creaminess.
  • They are great for meal prep and reheat well the next day.

Meal Storage

Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave until hot. The flavours get even better the next day, so it is suitable for meal prep.

Freezer tips

You can freeze the stuffed courgettes before or after baking, just let them cool first. Store in freezer-safe containers for up to 2 months.

Let them thaw in the fridge overnight, then bake or reheat until hot. If you are reheating from frozen, cover with foil and bake a bit longer.

Frequently Asked Question

Yes, replace the chicken with lentils, chickpeas, or a plant-based mince.
Yes, you can swap canned cherry tomatoes for chopped tomatoes. The texture will be slightly softer, but the flavour stays rich and satisfying.
Kidney beans, butter beans, or chickpeas are great substitutes.
Lightly salt them and let them sit for a few minutes before baking to release excess moisture.
Yes, assemble the courgette boats and refrigerate them. Bake just before serving.
Definitely! It’s low in calories, high in protein, fibre-rich, and keeps you full for longer.

Closing Note

These stuffed courgettes are light, full of flavour, and high in protein. They make a healthy comfort food you can enjoy for dinner or prepare ahead for easy meals during the week.

  • 💪 High Protein
  • 🪶 Low Fat
  • 🍞 Lower Carb
  • 🌾 High Fibre
  • 🧊 Freezer Friendly

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