Courgettes Stuffed with King Prawns is a Mediterranean-inspired appetiser made with roasted courgettes, king prawns, garlic, parsley and pecorino cheese. Naturally high in protein and quick to prepare, it’s ideal as a light starter or healthy lunch.
I first tasted these courgettes stuffed with king prawns at a friend’s dinner party and immediately asked for the recipe. It’s one of those dishes that manages to feel both elegant and effortless—simple enough for a weekday meal, yet impressive enough to serve when you’re entertaining.
Tender roasted courgettes are filled with succulent king prawns, gently cooked with garlic, fresh parsley and a touch of ginger, before being finished with a light sprinkling of pecorino cheese. The result is a beautifully balanced Mediterranean-inspired dish that’s full of fresh flavour without feeling heavy.
Whether you’re looking for a healthy starter, a light lunch or something a little different to share with family and friends, this recipe comes together in around 30 minutes using fresh, wholesome ingredients. It’s a lovely example of how nutritious food can also feel satisfying, comforting and full of flavour.
Why You’ll Love This Recipe
There are plenty of reasons this recipe has become one I return to time and again.
- Ready in around 30 minutes.
- Naturally high in protein thanks to the king prawns.
- Made with fresh, simple ingredients.
- Naturally gluten-free (always check labels if needed).
- Perfect as a healthy starter or light lunch.
- Elegant enough to serve to guests with very little preparation.
- Inspired by Mediterranean flavours that are fresh, vibrant and satisfying.
- Easy to adapt using different herbs, cheeses or fillings.
Nutritional Benefits
One of the things I enjoy most about this recipe is how easily it combines nourishing ingredients into a balanced meal. Rather than relying on complicated techniques, it lets the quality of the ingredients shine.
Courgettes
Courgettes are naturally low in calories while providing fibre, vitamin C and potassium. Their high water content also helps create meals that feel filling without being overly rich, making them an easy way to increase your vegetable intake throughout the week.
King Prawns
King prawns are an excellent source of lean protein, which plays an important role in maintaining muscle mass and supporting healthy ageing. Including protein in meals can also help you stay satisfied for longer.
Extra Virgin Olive Oil
Extra virgin olive oil is a cornerstone of the Mediterranean diet and provides heart-friendly monounsaturated fats alongside naturally occurring polyphenols. Using a small amount adds both flavour and nutritional value.
Garlic and Fresh Ginger
Garlic and ginger don’t just add wonderful aroma and depth of flavour—they also contain naturally occurring plant compounds that contribute to a varied, whole-food diet.
Fresh Parsley
Fresh parsley adds brightness, colour and freshness while contributing vitamins, minerals and beneficial antioxidants.
Although no single recipe provides everything your body needs, combining vegetables, quality protein and healthy fats is a simple and sustainable way to build balanced meals that support long-term wellbeing.
Ingredients
Serves 4
- 2 small to medium courgettes
- 20 peeled king prawns
- 2–3 tablespoons extra virgin olive oil
- 1–2 garlic cloves, finely chopped
- Small piece of fresh ginger, finely grated
- Handful of fresh parsley, chopped
- Low-fat grated pecorino cheese
- Chilli flakes, to taste
- Sea salt or Himalayan salt, to taste
Ingredient Substitutions
This recipe is wonderfully adaptable, making it easy to use ingredients you already have.
- Replace pecorino with Parmesan or Grana Padano for a similar savoury flavour.
- Use smaller prawns if king prawns aren’t available.
- Swap parsley for fresh basil or chives to create a different flavour profile.
- Leave out the chilli flakes if you prefer a milder dish.
- Crumbled feta adds a creamier, slightly tangy finish.
- For a vegetarian alternative, replace the prawns with sautéed mushrooms or cooked lentils.
Small changes like these allow you to tailor the recipe to your preferences while still keeping the dish balanced and delicious.
How to Make Courgettes Stuffed with King Prawns
How long does it take?
Preparation: 15 minutes
Cooking: 15 minutes
Total: 30 minutes
Instructions
- Preheat your oven.
- Cut the courgettes into chunky sections and cook them in boiling water for around five minutes until they’re just beginning to soften.
- Drain thoroughly and transfer them to an ovenproof dish. Roast for 10–15 minutes until lightly golden.
- While the courgettes are roasting, gently heat the olive oil in a frying pan. Add the garlic, ginger, chilli flakes and parsley, cooking for about one minute until fragrant.
- Add the king prawns and cook until they turn pink and are just cooked through.
- Remove the courgettes from the oven and carefully scoop out a little of the centre from each one to create space for the filling.
- Sprinkle a little grated pecorino into each courgette.
- Top each piece with two king prawns.
- Serve immediately while warm, with a squeeze of fresh lemon if you like.
Expert Tips
A few simple touches can make this recipe even better.
- Avoid overcooking the courgettes, as they should still hold their shape when filled.
- Pat the prawns dry before cooking to help them brown more evenly.
- Freshly grated pecorino melts beautifully and gives a richer flavour than pre-grated cheese.
- Fresh herbs make a noticeable difference, so use parsley straight from the bunch if possible.
- Finish with a squeeze of lemon juice just before serving to lift the flavours.
- This dish is best enjoyed fresh while the prawns are tender and the courgettes are still firm.
Storage Instructions
If you have leftovers, allow them to cool before storing them in an airtight container in the refrigerator for up to two days.
Reheat gently in the oven or microwave until piping hot throughout.
Freezing isn’t recommended, as both the prawns and the courgettes tend to lose their texture once thawed.
Courgettes Stuffed with King Prawns FAQ
Can I prepare these stuffed courgettes in advance?
Yes. You can cook the courgettes and prawn mixture separately, then assemble and heat just before serving.
Are stuffed courgettes healthy?
They can be part of a balanced diet. This recipe includes vegetables, lean protein and healthy fats from olive oil.
Can I use frozen prawns?
Yes. Defrost them thoroughly and pat dry before cooking.
Is this recipe gluten-free?
The ingredients are naturally gluten-free, but always check labels on packaged products, including cheese, if you have coeliac disease or gluten intolerance.
Can I serve this as a main meal?
Absolutely. Pair it with a leafy salad, quinoa or roasted vegetables for a light lunch or dinner.
What’s the difference between zucchini and courgette?
They’re exactly the same vegetable. “Courgette” is the common UK term, while “zucchini” is used more widely internationally.
Recipe created by Dania Trapani, Registered Nutritional Therapist and Health Coach. Dania supports busy women in developing sustainable eating habits through evidence-based nutrition and realistic lifestyle changes.
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