Crab Rangoon Zucchini Boats (Baked & Lower-Carb)

These baked zucchini boats take the flavors of crab rangoon (a creamy, cheesy, savory crab filling) and skip the fried wonton wrapper. Tender zucchini holds a cream cheese and crab mixture, finished with a golden cheese topping.

The filling combines cream cheese, mozzarella, crab, green onions, garlic, Worcestershire sauce, black pepper and smoked paprika. Part of the scooped-out zucchini goes back in, squeezed dry, so the filling stays creamy rather than watery.

They work as a party appetizer, a lunch or a light dinner. The recipe takes about 30 minutes, and the nutrition works out to 8 g carbs per serving, which is why they suit a lower-carb approach.

Why You'll Love It

• Creamy crab and cheese filling: cream cheese and mozzarella give it the richness of classic crab rangoon.
• No frying: the zucchini replaces the wonton wrapper, and everything bakes on one sheet pan.
• About 30 minutes: 10 minutes of prep and roughly 20 in the oven.
• Flexible: serve them as an appetizer, lunch or light dinner, and swap the crab for shrimp or chicken.

Prep & Cooking

• Prep Time: 10 minutes
• Cook Time: 18–22 minutes
• Total Time: 28–32 minutes
• Servings: 4

Ingredients

• 4 medium zucchini (courgettes)
• 4 oz (about 115 g) crab meat, finely chopped
• 4 oz (about 115 g) cream cheese, softened
• ½ cup shredded mozzarella cheese
• 2 tbsp finely sliced green onions (spring onions)
• 1 garlic clove, minced
• ½ tsp garlic powder
• ½ tsp Worcestershire sauce
• ¼ tsp black pepper
• ¼ tsp smoked paprika
• 1 tbsp grated Parmesan cheese
• 1 tbsp melted butter or extra-virgin olive oil
• 1 tbsp chopped fresh parsley
• Sugar-free sweet chili sauce, for serving
• Optional: ¼ tsp crushed red pepper flakes (chilli flakes)

Equipment: baking sheet, parchment paper (or lightly grease the sheet), small spoon, medium bowl, paper towel, pastry brush, knife and cutting board.

Instructions

Step 1 — Heat the oven

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment (baking) paper or lightly grease it.

Step 2 — Hollow the zucchini

Wash the zucchini and slice each one in half lengthwise. Scoop out the center of each half with a small spoon, leaving about ¼ inch (6 mm) of zucchini around the edges so the boats stay sturdy. Reserve the flesh.

Step 3 — Squeeze the zucchini flesh

Finely chop about ¼ cup of the reserved flesh. Place it on a paper towel and gently squeeze out the excess moisture.

Step 4 — Mix the filling

In a medium bowl, combine the softened cream cheese, crab meat, mozzarella, green onions, garlic, garlic powder, Worcestershire sauce, black pepper, smoked paprika and the chopped zucchini. Stir until the filling is creamy and evenly combined. Add crushed red pepper flakes for a little heat, if you like.

Step 5 — Fill the boats

Lightly brush the boats with melted butter or olive oil and arrange them cut-side up on the prepared baking sheet. Spoon the filling evenly into each boat, pressing gently into place, then sprinkle the Parmesan over the top.

Step 6 — Bake

Bake for 18–22 minutes, until the zucchini is tender, the filling is hot and bubbly, and the cheese is golden around the edges. For a crispier topping, broil (grill) for 1–2 minutes at the end and watch closely so the cheese doesn't burn.

Step 7 — Rest and serve

Let the boats rest for 2–3 minutes. Garnish with parsley and sliced green onions, and serve warm with sugar-free sweet chili sauce, spicy mayo or a creamy garlic dip.

Pro Tip: Don't overcook the zucchini. It should cut easily but still hold the filling. For less watery boats, lightly salt the hollowed zucchini, let it sit for 5 minutes, then pat it thoroughly dry before filling.

Extra cheesy: sprinkle another ¼ cup of mozzarella over the boats during the final 3–4 minutes of baking.

Ingredient Notes

• Crab meat: provides protein and the savory seafood flavor.
• Zucchini: stands in for the wonton wrapper.
• Cream cheese and mozzarella: the cream cheese adds richness and creaminess, and the mozzarella gives the melted topping.
• Worcestershire sauce: usually contains fish (anchovy), so check the label if you avoid it.

Easy Swaps

• Shrimp: use finely chopped cooked shrimp in place of crab.
• Chicken: use shredded cooked chicken for a budget-friendly version.
• Cheese: swap the mozzarella for cheddar or Monterey Jack.
• Heat: add finely diced jalapeño.
• Greek yogurt: replace part of the cream cheese with plain Greek yogurt for a tangier filling.

Storage & Reheating

• Refrigerator: store leftovers in an airtight container for up to 2 days.
• Reheating: reheat in a 375°F (190°C) oven or air fryer for 4–7 minutes, until heated through. Skip the microwave, because the zucchini can turn soft and watery.

Serving Ideas

• Serve with sugar-free sweet chili sauce, spicy mayo or creamy garlic dip.
• Add a cucumber and leafy-green salad for a complete light meal.

Nutrition (Per Serving)

• Calories: 280
• Protein: 12g
• Carbohydrates: 8g
• Fat: 22g

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