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Quinoa and Meat-Stuffed Zucchini Calories
Zucchini filled with quinoa, ground meat, and vegetables, then baked or simmered.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Quinoa and Meat-Stuffed Zucchini (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 22.6 g of carbs, 16.4 g of protein, 10.4 g of fat and 4.2 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Quinoa and Meat-Stuffed Zucchini Nutrition Facts
Selected: 1 piece (medium) · 200 g
260
KCAL / 200G
Carbs
22.6g
· 8% DV
Protein
16.4g
· 33% DV
Fat
10.4g
· 13% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 26% · Fat 38%
Quinoa and Meat-Stuffed Zucchini nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0.2 g | |
| Sodium | 380 mg | 17% |
| Total carbohydrate | 22.6 g | 8% |
| Fiber | 4.2 g | 15% |
| Protein | 16.4 g | 33% |
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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How Many Calories in 1 Medium Quinoa and Meat-Stuffed Zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 260 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 120 g | 156 kcal |
| 1 serving (medium) | 180 g | 234 kcal |
| 1 cup (chopped) | 220 g | 286 kcal |
| 1 piece (large) | 280 g | 364 kcal |
| 1 serving (large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Quinoa and Meat-Stuffed Zucchini
How do you make quinoa and meat-stuffed zucchini?
To make quinoa and meat-stuffed zucchini, hollow out medium zucchini and fill them with a mixture of ground meat, rinsed quinoa, onion, tomato, and seasonings. Bake them covered or simmer them with a little liquid until the zucchini is tender and the filling is cooked through.
Should quinoa be cooked before making quinoa and meat-stuffed zucchini?
No, quinoa usually does not need to be cooked first for quinoa and meat-stuffed zucchini. Rinse and drain it, then mix it into the filling; it cooks inside the zucchini. Leave room at the top because quinoa expands as it absorbs liquid.
What kind of meat works best in quinoa and meat-stuffed zucchini?
Ground beef or ground lamb both work well in quinoa and meat-stuffed zucchini. Choose a moderately lean mince so the filling stays moist without releasing excessive fat. You can also combine the two for a richer, more savory flavor.
Is quinoa and meat-stuffed zucchini better baked or cooked on the stovetop?
Either method works for quinoa and meat-stuffed zucchini. Simmering makes the zucchini soft and juicy, while baking can lightly brown the tops and concentrate the filling’s flavor. Cover the dish for most of the cooking so the zucchini does not dry out.
Can you prepare quinoa and meat-stuffed zucchini ahead of time?
Yes, you can assemble quinoa and meat-stuffed zucchini ahead of time and refrigerate it covered before cooking. Keep it chilled and cook it within a day; add the cooking liquid just before it goes into the oven or saucepan.
What should you serve with quinoa and meat-stuffed zucchini?
Serve quinoa and meat-stuffed zucchini with plain yogurt or tzatziki and a crisp salad. The stuffed zucchini already provides meat and a grain, so a fresh, simple side complements it without making the meal feel overly heavy.
How do you stop quinoa and meat-stuffed zucchini from getting soggy?
To keep quinoa and meat-stuffed zucchini from getting soggy, use firm zucchini, avoid over-hollowing them, and add only enough cooking liquid to cook the filling. Bake uncovered near the end if you want excess moisture to evaporate and the tops to brown.
Can you freeze quinoa and meat-stuffed zucchini?
Yes, cooked quinoa and meat-stuffed zucchini can be frozen in an airtight container, though the zucchini may soften after thawing. Cool the portions promptly, freeze them, and thaw in the refrigerator before reheating until hot throughout.
Is quinoa and meat-stuffed zucchini a traditional Turkish dish?
Quinoa and meat-stuffed zucchini is a modern variation rather than a classic Turkish dolma recipe. Traditional stuffed zucchini more commonly uses rice in the filling; quinoa gives this version a different texture while keeping the familiar stuffed-vegetable format.
How do you reheat quinoa and meat-stuffed zucchini without drying it out?
Reheat quinoa and meat-stuffed zucchini covered in the oven with a small splash of water or broth, or gently in a covered saucepan. This keeps the zucchini and quinoa moist; heat only until the center is hot.
Quinoa and Meat-Stuffed Zucchini Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B3
4.2mg · 26% DV
B6
0.38mg · 22% DV
Vitamin A
180µg · 20% DV
Minerals
Phosphorus
210mg · 30% DV
Zinc
2.9mg · 26% DV
Copper
0.22mg · 24% DV
Manganese
0.56mg · 24% DV
Potassium ⭐
570mg · 17% DV
Sodium
380mg · 17% DV
Quinoa and Meat-Stuffed Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa and Meat-Stuffed Zucchini
To burn the 260 calories in 1 piece (medium) (200 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.
What is Quinoa and Meat-Stuffed Zucchini?
Quinoa and Meat-Stuffed Zucchini is a Turkish-style dolma: hollowed zucchini filled with quinoa, ground meat and vegetables, then baked or simmered until tender. It is a variation on familiar stuffed courgette dishes, using quinoa in place of, or alongside, the rice often found in other fillings.
The zucchini turns soft while the filling stays pleasantly hearty and slightly grainy, with tomato, onion and seasoning bringing it together. In Turkey, it works as a main dish, often served with yogurt and a salad; elsewhere, it pairs just as well with a simple green salad. Meat and quinoa make it a satisfying source of protein, while the vegetables add fibre. For a lighter version, use less meat and add more vegetables.
How Nutritious Is Quinoa and Meat-Stuffed Zucchini?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Quinoa and Meat-Stuffed Zucchini Processed?
NOVA 2
Minimally 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.
Does Quinoa and Meat-Stuffed Zucchini Contain Allergens?
No known major allergens
Which Diets Is Quinoa and Meat-Stuffed Zucchini Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Quinoa and Meat-Stuffed Zucchini Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.4g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.