Stuffed Courgette &

Capsicum Boats

Do you miss good old baked potatoes? This week we bring you an excellent alternative – Baked Courgette & Capsicum Boats!

A word from Chef Craig Rodger: I love using capsicums or courgettes as little holders of delicious fillings. They are similar in a way to baked potatoes but are obviously much lower in carbs. They can be made and chilled down to be used as snacks or to take to work or packed into lunch boxes. You can use any filling you like if you have a favourite, I also like to use some tuna or salmon in place of the bacon on this one.

A word from the Whole-Food Dietitian (Caryn Zinn Dietitian): A simple recipe, very easy to put together and cook, and once presented, it certainly will impress. Courgettes (or zucchinis) are a “must-include” vegetable in your LCHF lifestyle, as they provide a great nutrient hit. This includes a rich source of disease-fighting antioxidants (carotene, lutein and zea-xanthin) and also, a wide range of vitamins (Vitamin A, C, folate, B-complex – thiamine, pyridoxine, riboflavin) and minerals (iron, zinc, phosphorous, manganese and potassium). They’re also a very versatile vegetable, and from zucchini noodles to baked shells, they never fail to provide a classy edge to a meal.

A word from The Fat Professor (Prof Grant Schofield): After a week of ridiculous comments from the academic nutrition community about paleo and LCHF being the wrong way to go because apparently “carbs built our brain”, as well as “its only meat and no vegetables, zero carbs…” (we also walk around the place with or caveman club!); can everyone please consider passing a recipe like this on to someone who doesn’t get the idea that you end up eating nutritious, tasty, and fulfilling food on this way of living.


Baked Courgette & Capsicum Boats with

Bacon, Red Onion, Spinach & Sour Cream

Serves: 4

Prep time: 20 minutes

Cooking time: 20 minutes

Carb count: 4g per serve


  • 4 Courgettes or Capsicums
  • 1 tbsp (15ml) Olive oil
  • Salt and pepper to taste

For the filling:

  • 5-6 rashers (100g) Bacon, dices
  • 1 Red onion, diced
  • 1 tbsp (15ml) Olive oil
  • 3 cups (100g) Spinach, picked and washed
  • 2 tbsp (30ml) Sour cream
  • Salt and pepper to taste

Optional extras:

  • 3 tbsp (25g) Cheese (Cheddar or Eggmont work well)
  • t sp (3g) Pine nuts


Cut the courgettes or capsicums in half lengthways, and using a spoon scoop the light-coloured flesh out of the courgette (if using) and reserve it in a bowl for other uses. For the capsicum, after cutting in half you can leave the stalk on for decoration or remove it as you see fit. Use your fingers or a little knife to remove the seeds and the white flesh from the capsicum and give it a little rinse to remove any seeds remaining inside.

Drizzle some oil on the courgette or capsicum and lightly season. Bake the courgette for 3 minutes in the oven or the capsicum for 5 minutes until the vegetable is slightly tenderised but not too soft, allow to cool for at least 20 minutes / up to 3 days in the fridge.

Make the filling by cooking the diced bacon and onion in a frying pan with some olive oil for 3 – 4 minutes until the bacon is beginning to colour and the onion has softened. To the onion and bacon add in the picked, washed spinach and toss in the pan to allow it to wilt. Stir through the sour cream and remove from the heat.

Season the mix and transfer it to a bowl to allow it to cool slightly. Take your vegetable and fill it with the mix, you can scatter cheese and some pine nuts over the top and bake in a hot oven or glaze under the grill until the topping is lightly brown and the vegetable is heated through.


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