Zucchini & Kale Bites

Prep Time
Cook Time
Ready In

"These canapes are full of nutrients that are serious brain food. Walnuts are rich in mood-boosting and nerve calming omega-3s."

Original is 4 servings


  • Serving Size: 1 (154.8 g)
  • Calories 241.1
  • Total Fat - 18 g
  • Saturated Fat - 4.7 g
  • Cholesterol - 19.6 mg
  • Sodium - 345.2 mg
  • Total Carbohydrate - 11 g
  • Dietary Fiber - 1.7 g
  • Sugars - 2.7 g
  • Protein - 12.3 g
  • Calcium - 334.8 mg
  • Iron - 1.3 mg
  • Vitamin C - 54 mg
  • Thiamin - 0.1 mg

Step by Step Method

Step 1

Preheat oven to 400F.

Step 2

Combine the kale and walnuts in a food processor and process until smooth.

Step 3

In a large saucepan, steam the zucchini for 8-10 minutes, until it begins to soften but is still firm to the touch.

Step 4

Remove and place the zucchini cut side up on a baking sheet lined with parchment paper or aluminum foil.

Step 5

In a medium bowl, mix the mayo, half of the kale mixture, half of the cheese and 1 tablespoon of the parsley.

Step 6

Cover each half of zucchini with a thin layer of the mixture and top with remaining cheese.

Step 7

Drizzle lightly with olive oil, if using and bake for 20-25 minutes, until the cheese bubbles and starts to brown.

Step 8

Allow the zucchini boats to cool for a few minutes, then slice into 2 inch chunks and sprinkle with with remaining kale mixture and parsley.

Step 9

Serve warm or at room temperature.


No special items needed.

1 Reviews


What a Great, Tasty, Healthy Appetizer- The Zukes were done to my liking without pre-steaming. We really enjoyed this recipe just as is but next time I not sprinkle on top of the cheese. I would let the cheese stay crispy. What a treat using a zucchini.


review by:
(15 May 2017)

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