Zucchini boats have become a keto staple for good reason. They deliver satisfying textures, hold generous fillings, and keep carbs remarkably low. This grilled bacon and cheese version takes things further by packing serious protein into every bite: making it ideal for anyone following a high-protein keto approach.
This recipe delivers approximately 22 grams of protein per serving while staying firmly within keto macros. The grilling method adds a smoky char that oven-baked versions simply cannot replicate. Whether you're meal prepping for the week or looking for a quick weeknight dinner, these zucchini boats check every box.
Why Zucchini Works Perfectly for Keto
Zucchini is one of the most keto-friendly vegetables available. A medium zucchini contains roughly 6 grams of total carbohydrates and 2 grams of fibre, leaving just 4 grams of net carbs. When you hollow out the centre to create boats, you reduce the carb count even further.
Beyond the low carb content, zucchini provides:
- Potassium – essential for electrolyte balance on keto
- Vitamin C – supports immune function
- Vitamin B6 – aids protein metabolism
- Magnesium – often depleted during ketosis
The mild flavour of zucchini allows it to absorb seasonings and complement rich toppings like bacon and melted cheese without competing for attention.
Ingredients
This recipe serves 4 people with 2 zucchini boat halves per serving.
For the Boats:
- 4 medium zucchinis
- 2 tablespoons avocado oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
For the Filling:
- 8 slices thick-cut bacon
- 170g (6 oz) ground beef (80/20)
- 115g (4 oz) full-fat cream cheese, softened
- 140g (5 oz) sharp cheddar cheese, shredded
- 2 tablespoons chopped fresh chives
- 1/4 teaspoon onion powder
For Serving:
- 4 tablespoons sour cream
- Additional chives for garnish
Equipment Needed
- Outdoor grill or grill pan
- Sharp knife and cutting board
- Spoon or melon baller for scooping
- Medium skillet
- Mixing bowl
- Pastry brush
Step-by-Step Cooking Instructions
Step 1: Prepare the Bacon
Cook the bacon in a skillet over medium heat until crispy, approximately 8-10 minutes. Transfer to a paper towel-lined plate to drain. Once cooled, crumble into small pieces. Reserve 1 tablespoon of bacon fat for cooking the ground beef.
Step 2: Cook the Ground Beef
In the same skillet with the reserved bacon fat, cook the ground beef over medium-high heat. Break it into small crumbles as it cooks. Season with salt, pepper, and onion powder. Cook until browned and no pink remains, about 6-7 minutes. Remove from heat and set aside.
Step 3: Prepare the Zucchini Boats
Wash the zucchinis and trim off both ends. Slice each zucchini in half lengthwise. Using a spoon or melon baller, carefully scoop out the centre seeds and flesh, leaving approximately 6mm (1/4 inch) of flesh around the edges. This creates a sturdy shell that holds the filling.
Pat the inside of each boat dry with paper towels. Excess moisture causes steaming instead of proper grilling.
Step 4: Season the Boats
In a small bowl, combine the avocado oil with garlic powder and smoked paprika. Brush this mixture over the inside and outside of each zucchini boat. Season generously with salt and pepper.
Step 5: Make the Filling
In a mixing bowl, combine:
- Softened cream cheese
- 100g of the shredded cheddar (reserve 40g for topping)
- Crumbled bacon (reserve some for garnish)
- Cooked ground beef
- Chopped chives
Mix until everything is evenly distributed. The cream cheese should bind the filling together.
Step 6: Fill the Boats
Divide the filling evenly among the 8 zucchini boat halves. Press the filling into the hollowed centres and mound slightly above the edges. Top each boat with the reserved shredded cheddar.
Step 7: Grill the Zucchini Boats
Preheat your grill to medium heat, approximately 180°C (350°F). If using a charcoal grill, set up for indirect heat.
Place the filled zucchini boats on the grill grates, filling-side up. Close the lid and grill for 15-18 minutes. The zucchini should be tender when pierced with a fork, and the cheese should be melted and slightly golden.
For extra char marks, carefully flip the boats flesh-side down for the final 2 minutes of cooking. Watch closely to prevent burning.
Step 8: Serve
Transfer the boats to a serving platter. Top each with a dollop of sour cream, remaining crumbled bacon, and fresh chives. Serve immediately while the cheese is still melted.
Detailed Nutritional Breakdown
Per Serving (2 zucchini boat halves):
| Nutrient | Amount |
|---|---|
| Calories | 412 kcal |
| Total Fat | 32g |
| Saturated Fat | 14g |
| Protein | 22g |
| Total Carbohydrates | 6g |
| Dietary Fibre | 2g |
| Net Carbs | 4g |
| Sodium | 680mg |
| Cholesterol | 95mg |
Macronutrient Ratio: 70% fat, 21% protein, 9% carbohydrates
This macro breakdown aligns well with standard keto targets of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. The 22 grams of protein per serving comes primarily from the combination of bacon, ground beef, and cheese.
Tips for Best Results
Choose the right zucchinis. Select medium-sized zucchinis with firm skin and no soft spots. Oversized zucchinis tend to be watery and seedy. Smaller ones work but hold less filling.
Control moisture. After scooping the centres, sprinkle the inside with a pinch of salt and let them sit for 5 minutes. Blot with paper towels before seasoning. This step prevents soggy boats.
Use indirect heat. If your grill runs hot, position the boats away from direct flames. The filling needs time to heat through without burning the zucchini exterior.
Don't overfill. Leave a small border around the edges. Overfilled boats cause cheese to drip onto the grill grates, creating flare-ups and mess.
Test for doneness. Pierce the thickest part of the zucchini with a fork. It should slide in easily but not feel mushy. The ideal texture is tender with slight resistance.
Boosting Your Keto Results with Quality Supplements
A well-formulated keto diet provides most essential nutrients, but certain supplements can fill gaps and support your goals. Fitness Health offers several options worth considering.
Collagen peptides complement high-protein keto meals by providing amino acids that support skin elasticity, joint health, and gut lining integrity. Since keto dieters often consume less bone broth than ancestral diets provided, supplemental collagen helps bridge that gap. Adding a scoop to your morning coffee or a post-meal smoothie boosts daily protein intake without adding carbohydrates.
Electrolyte supplements become particularly important during the first few weeks of keto when the body flushes sodium, potassium, and magnesium. Maintaining electrolyte balance reduces symptoms commonly called "keto flu" and supports proper muscle function during workouts.
For more protein-focused meal ideas, check out our guide to high-protein breakfast ideas that work well alongside keto principles.
Storage and Reheating
Refrigerator storage: Place cooled zucchini boats in an airtight container. They keep for 3-4 days. Store sour cream separately to prevent sogginess.
Reheating: For best results, reheat in a preheated oven at 180°C (350°F) for 10-12 minutes. Microwaving works but softens the texture. Avoid reheating more than once.
Freezing: These boats freeze reasonably well for up to 2 months. Thaw overnight in the refrigerator before reheating in the oven. Expect slightly softer texture after freezing.
Variations to Try
Jalapeño Popper Version: Add 2 tablespoons of diced pickled jalapeños to the filling. Swap cheddar for pepper jack cheese.
Pizza Style: Replace ground beef with Italian sausage. Add sugar-free marinara and mozzarella. Top with sliced black olives and pepperoni.
Breakfast Boats: Skip the ground beef. Add scrambled eggs to the cream cheese and bacon mixture. Grill as directed and serve with hot sauce.
Each variation maintains the high-protein, low-carb profile while offering different flavour experiences throughout the week.
