Tofu Teriyaki Boats is an easy low calorie entree that you should add to your menu this week!

Tofu Teriyaki Boats

Simply cut your zucchini in half, scoop out the seeds and pre-bake them while you make the delicious and satisfying filling. Chop red peppers, water chestnuts and sauté with the warm spice of ginger, a little sweetness from agave nectarine, soy sauce to add umami and vinegar to round out the flavors. Next, mix in the soy crumbles, fill your boats and bake again for just a couple minutes. That’s all it takes to get this dish on the table in less than 20 minutes! Soy crumbles are a great meat-free option. You can practically fool anyone with the meatless dish because the soy crumbles resemble ground beef almost to a ‘T’. Try using soy crumbles in any dish you would ground beef, turkey or chicken, for example lasagna or chili.



Tofu Teriyaki Boats

by Caitilin Perez, RDN




4 zucchini, sliced lengthwise, seeds scooped out, small to medium (5-7 inches)

1 cup tofu soy crumbles

1 cup red pepper, diced (about 1 medium pepper)

2 tbsp sesame seeds, toasted, divided

1 green onion, sliced (set aside tops of onion for garnish)

1 cup water chestnuts, diced

2 tbsp low sodium soy sauce

1 tbsp apple cider vinegar

1 tbsp agave nectar

½ tsp ground ginger



  • Cut whole zucchini in half lengthwise. Using a knife, slice around the perimeter of the seeds, then scoop out seeds with a spoon, creating a channel.
  • Bake zucchini for 12 minutes @ 350℉.
  • Add all ingredients, except soy, green onion tops and zucchini, to a skillet. Saute over medium heat for 5 minutes.
  • Once the zucchini is out of the oven, mix soy crumbles into vegetable mixture. Fill zucchini boats.
  • Bake for 2-3 minutes. Top with reserved sesame seeds and green onion tops.


NOURISHING NUTRITION (per 2 boat serving)

Calories: 214

Fat (g): 0

Sodium (mg): 195

Protein (g): 5

Carbs (g): 34