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High-protein, low-carbohydrate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Halloumi and Egg Stuffed Zucchini (180 g) has 218 calories. That works out to 121 calories per 100 g. It contains 4.1 g of carbs, 18.7 g of protein, 14.6 g of fat and 1.3 g of fiber. Its 34.6 µg of Selenium covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 180 g
218
KCAL / 180G
Carbs
4.1g
· 1% DV
Protein
18.7g
· 37% DV
Fat
14.6g
· 19% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 34% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 7.16 g | 36% |
| Trans fat | 0.09 g | |
| Sodium | 832 mg | 36% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 18.7 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 218 kcal |
| 100 g | 100 g | 121 kcal |
| 1 piece (small) | 100 g | 121 kcal |
| 1 serving (small) | 150 g | 182 kcal |
| 1 serving (large) | 250 g | 303 kcal |
| 1 piece (large) | 260 g | 315 kcal |
| 1 piece (extra large) | 340 g | 411 kcal |
| 2 piece (double) | 360 g | 436 kcal |
Calculated from 121 calories per 100 g.
Halloumi and Egg Stuffed Zucchini is made by hollowing zucchini, adding halloumi and egg, then baking until the zucchini is tender and the egg is set. Partially cook thicker zucchini first so the filling and vegetable finish cooking at a similar pace.
The essential ingredients in Halloumi and Egg Stuffed Zucchini are zucchini, halloumi, and eggs. Olive oil, black pepper, herbs, or chili can add flavor; some versions also mix chopped tomato or zucchini flesh into the filling.
Yes, make a shallow hollow in each zucchini so there is room for the halloumi and egg. Keep the flesh intact rather than cutting through the skin, and chop the scooped-out center into the filling if you want to use it.
To keep Halloumi and Egg Stuffed Zucchini from getting watery, avoid overcooking the zucchini before filling it and drain off any liquid it releases. Remove the soft, seedy center if it is especially wet, and go easy on added salt.
Yes, Halloumi and Egg Stuffed Zucchini can be cooked in a covered skillet over low heat. The lid helps the zucchini soften and the egg set; check that the egg is cooked through before serving.
A firm, salty cheese that holds its shape is the closest substitute for halloumi in Halloumi and Egg Stuffed Zucchini. Feta can work but is softer and saltier, while a melting cheese such as cheddar gives the filling a different texture.
Serve Halloumi and Egg Stuffed Zucchini with a crisp salad, fresh herbs, or plain yogurt. These lighter sides balance the salty, rich filling without competing with the zucchini.
Yes, you can hollow and partially cook the zucchini ahead, then add the halloumi and egg shortly before baking. Adding the egg at the last moment helps prevent it from becoming overcooked while the dish waits.
Store leftover Halloumi and Egg Stuffed Zucchini in a covered container in the refrigerator and reheat it until hot throughout. The zucchini will soften after storage, so reheating in an oven or skillet helps it keep more texture than microwaving.
Freezing Halloumi and Egg Stuffed Zucchini is not ideal because zucchini becomes soft and watery when thawed, and cooked egg can turn rubbery. It is better to refrigerate leftovers and eat them within a few days.
Vitamins
B12
1.22µg · 51% DV
Biotin
12.78µg · 43% DV
B2
0.52mg · 40% DV
B5
1.3mg · 26% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
385mg · 55% DV
Calcium
400mg · 40% DV
Sodium
832mg · 36% DV
Potassium ⭐
439mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 218 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Halloumi and egg stuffed zucchini pairs hollowed zucchini with egg and halloumi, the Cypriot cheese that holds its shape when cooked. It is a Mediterranean-style variation on stuffed vegetables rather than a single, fixed traditional recipe; the filling and cooking method can vary from kitchen to kitchen.
Serve it warm as a light main or as a side with salad, bread or a spoonful of plain yogurt. The zucchini softens while the egg makes the centre satisfying, with halloumi adding a salty, pleasantly chewy bite. It is high in protein and low in carbohydrate: a 100 g portion provides 10.4 g of protein and 2.3 g of carbohydrate. For a lighter plate, pair it with fresh vegetables and go easy on extra cheese or oil.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
7.16g
MONOUNSATURATED
4.64g
POLYUNSATURATED
1.51g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.