Meatza Sub

meatza sub 4

I have pretty fond memories of buying pizza subs from the school canteen - tangy tomato sauce on a toasty thick piece of white baguette, smothered with melted cheese and occasionally a sprinkle of parsley and some chopped ham for good measure. It was quick, cheap, and a nightmare for my insulin and cholesterol haha.

But what were the vital components of this canteen favourite? A variety of textures, piping hot from the oven, tangy sauce and capable of being eaten sans cutlery. Fake-out mission accepted.


Meatza Sub (serves 1) (gluten/dairy/sugar free. low carb. low fructose.)


  • 1 zucchini, cut in half lengthways
  • 1 egg or 2 egg whites
  • About 60g of lean mince (I used beef but you can use chicken/turkey/roo or even some chopped up ham. If you're vego, lentils will work but make sure they're dry after you've rinsed them)
  • 2 tsp almond meal
  • 1 Tbsp low-sodium tomato paste or organic ketchup (watch the sugar!)
  • 1 Tbsp nutritional yeast (optional; you can swap out for parmesan if dairy's okay)
  • Yellow mustard (I use French's - just make sure there are no ingredients you can't pronounce, or anything ending with "ose"...aka sugar)
  • Chopped parsley



  • Pre-heat the oven to 190 degrees celsius
  • Scoop the middles out of the zucchini halves so that they turn into little boats (zuc-canoes?!). You want to take out the wet, seedy flesh and leave enough flesh that the zucchini will still be sturdy after baking (see mine below - I took a little too much out!)

  • Pop the zucchinis on a baking tray, canoe side up, and into the oven
  • Meanwhile, fry up your mince with lots of spices of your choice. I used some leftover Moroccan-inspired mince that needed using up! (if you're using ham or lentils, don't worry about this bit!)
  • Pull the zucchinis out after about 10 minutes or just when they start to brown.
  • Spread your tomato paste or ketchup in the boats.

  • Mix your mince with the egg and almond meal. The egg will start to cook - that's okay :)
  • Evenly distribute the mince mixture between 2 zucchini halves and sprinkle the nutritional yeast or parmesan on top.

  • Return to the oven for about 15 minutes. You'll know when they're done when the mince mixture feels firm and there's nothing that oozes when you press it...
  • Pop onto a plate and squeeze over some mustard and sprinkle the parsley over with another pinch of nutritional yeast. Season with salt and pepper.