KETO LUNCH
Sardine-Stuffed Courgettes
Baked courgettes filled with sardines, spinach, Greek yoghurt and Parmesan make a nutritious keto lunch. The recipe is high in protein, calcium and omega-3 fatty acids.
Recipe for 1 serving
Recipe at a glance
Shopping list
Ingredients
UNWIND EATS · GOOD TO KNOW
Sardines are among the most nutrient-dense fish, as they are rich in omega-3 fatty acids, vitamin D and calcium.
Step by step
Method
Preheat the oven to 190 °C.
Cut the courgette in half lengthways. Carefully scoop out the centre with a spoon to create two boats. Finely chop the scooped-out flesh.
Heat the olive oil in a frying pan. Add the chopped garlic and courgette flesh, then cook for ~3 minutes.
Add the sardines and gently break them up with a fork. Stir in the Greek yoghurt, Parmesan, parsley and lemon juice. Finally, add the spinach and cook only until it wilts.
Fill both courgette halves with the mixture.
Bake for ~20 minutes, until the courgette softens and the top is lightly browned.
The role of ingredients
Why these ingredients
Sardines
Sardines are rich in omega-3 fatty acids, vitamin D, vitamin B12 and calcium.
Courgettes
Courgettes add volume to the meal without substantially increasing its carbohydrate content.
Greek yoghurt
It adds a creamy texture and extra protein without using mayonnaise or cream cheese.
Adapt the recipe
Substitutions and tips
- Keep the courgettes slightly firm so that they hold their shape better and have a more pleasant texture.
- You can also prepare the courgettes in an air fryer.
- Add a little lemon zest for an even fresher flavour.
- You can replace the Parmesan with Grana Padano.
- If you have larger courgettes, cut them into three sections to make smaller portions.
- Lightly salt the hollowed-out courgettes, turn them cut-side down and leave them for 10 minutes. Pat them dry afterwards so the filling does not become watery during baking.
- Add finely grated lemon zest to the filling instead of a larger quantity of juice. This provides freshness without thinning the filling.
- Allergens: fish, milk and dairy products.
- Refrigerate the prepared dish for up to 2 days; it tastes best freshly prepared.
- Sardines have a pronounced flavour, but fresh lemon zest and parsley balance it without the need for an additional sauce.
Good to know
Frequently asked questions
Can I prepare the dish ahead?
You can prepare part of the recipe ahead, but the best texture is achieved when the final baking or assembly is completed just before the meal. Also follow the guidance in the storage section.
Is the recipe suitable for a keto diet?
The recipe is designed as a keto lunch and contains ~13 g total and ~9 g net carbohydrates per listed serving. Suitability always depends on your total daily intake and individual needs.
How can I adjust the quantity of ingredients?
Multiply every measured ingredient by the same factor, then adjust the seasonings to taste.
Sources, methodology and limitations
Save recipe
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Sardine-Stuffed Courgettes
- 140 g sardines in oil, well drained
- 200 g courgette
- 50 g full-fat Greek yoghurt
Preheat the oven to 190 °C.
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