Courgettes stuffed with minced beef

Courgettes filled with flavoursome minced beef: a high-protein, low-carbohydrate and very filling dish, perfect for a dinner that supports muscle building. Colourful and sociable, it pleases the whole family and is easy to adapt to seasonal vegetables.

Prep time: 15 min  |  Cooking time: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, items) use average weights. 409 kcal · 33 g protein · 8 g carbohydrate · 27 g fat

Ingredients

• 4 courgettes
• 500 g minced beef
• 1 onion
• 1 tin of tomatoes
• 2 tbsp olive oil
• herbes de Provence

Method

1. Preheat the oven to 200 °C. Cut the courgettes in half lengthways and scoop out the flesh with a spoon (set it aside).
2. Fry the sliced onion in the oil, add the minced beef and brown it.
3. Add the chopped courgette flesh and the chopped tomatoes, season with herbes de Provence, salt and pepper. Let it reduce for 5 minutes.
4. Fill the courgette halves with this stuffing.
5. Bake for 25 to 30 minutes, until the courgettes are tender.

Nutritional benefits

With 33 g of protein per serving, this dish covers post-workout needs well for muscle repair and growth. Beef also provides highly absorbable haem iron and vitamin B12. Courgette, full of water and fibre, adds filling volume for very few calories and carbohydrates, which makes the dish compatible with a keto or low-carb approach. A complete dinner, rich in protein and vegetables, with no starchy side.

Variations and substitutions

• Muscle gain: serve with rice or quinoa to add carbohydrate.
• Lighter: use 5% fat beef mince or turkey mince.
• Mediterranean: add crumbled feta and olives (not lactose-free because of the feta).
• Other vegetables: aubergines, peppers or tomatoes to stuff.

Storage and making ahead

These stuffed courgettes keep for 3 days in the fridge and reheat very well in the oven. They also freeze: a great batch cooking dish to prepare at the weekend.

💡 Good to know

For a high-protein dinner that does not weigh you down, keep the stuffing generous and use the courgette as the container: you get a complete dish at around 400 kcal per serving, ideal when cutting.

Read next

Discover more keto & low-carb recipes · muscle-gain recipes · high-protein recipes · gluten-free recipes.

Ingredients in this recipe: courgettes · minced beef · onion · tomatoes · olive oil.

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