Zucchini Rolls – Keto, Low-Carb Italian-Style Plant-Based Dinner

Looking for a light, elegant, and healthy dinner that satisfies without the carbs? These Zucchini Rolls are a keto-friendly, low-carb, plant-based take on classic Italian flavors—featuring thin ribbons of zucchini rolled around a flavorful herbed filling, then baked in marinara sauce until warm and tender.

Whether you’re serving them as a main dish, appetizer, or side, these zucchini roll-ups are bursting with flavor, easy to customize, and naturally gluten-free. It’s like a low-carb lasagna, just prettier—and way more veggie-packed!

Why You’ll Love These Zucchini Rolls

These roll-ups are:

Low in carbs and keto-compliant

Vegetarian and optionally vegan

Packed with flavor from herbs, garlic, and sauce

Perfect for meal prep or entertaining

A beautiful alternative to pasta or noodles

They’re also kid-friendly, make a great meatless Monday dinner, and pair well with a simple salad or roasted vegetables.

Ingredients Overview: What You’ll Need
Zucchini

Use medium-sized zucchini—firm and straight—for best slices. Zucchini is low in calories, high in fiber, and an ideal low-carb pasta substitute. Slice lengthwise using a mandoline or vegetable peeler to create long, thin strips.

Plant-Based Ricotta or Cheese Filling

A mix of vegan ricotta, almond ricotta, or dairy-based ricotta (if not strictly vegan) makes the filling creamy and rich. Flavor it with fresh herbs, lemon zest, and garlic for brightness.

Garlic & Fresh Herbs

Minced garlic, basil, oregano, or parsley bring classic Italian aroma and flavor to the filling.

Marinara Sauce

Use a sugar-free, low-carb marinara to keep the carbs down. Look for options like Rao’s or make your own.

Olive Oil

Used to soften the zucchini slightly before rolling and to coat the baking dish.

Optional Add-Ins

Spinach or kale (sautéed or chopped raw)

Vegan mozzarella or shredded Parmesan

Crushed red pepper flakes for heat

Step-by-Step Instructions
1. Prepare the Zucchini

Slice 3–4 medium zucchini lengthwise into thin strips using a mandoline or sharp knife.

Lightly salt the slices and let sit on paper towels for 10 minutes to draw out moisture.

Pat dry to prevent watery rolls.

2. Soften the Zucchini (Optional but recommended)

Heat a nonstick pan or grill over medium heat.

Quickly sear zucchini slices for 1–2 minutes per side until pliable but not mushy.

Let cool before handling.

3. Make the Filling

In a bowl, mix:

1 cup vegan or dairy ricotta cheese

1 clove garlic, minced

1 tbsp chopped fresh basil or parsley

Zest of ½ lemon

Salt and pepper to taste

Optional: ¼ cup sautéed spinach or finely chopped steamed kale

4. Assemble the Rolls

Place 1 tbsp filling at one end of a zucchini strip.

Roll tightly from one end to the other.

Repeat with all slices.

5. Bake the Rolls

Spread ½ cup marinara sauce in the bottom of a baking dish.

Place zucchini rolls seam side down into the dish.

Spoon a bit more sauce over the top.

Optional: Sprinkle with vegan mozzarella or Parmesan.

Cover with foil and bake at 375°F for 20 minutes. Remove foil and bake 5–10 minutes more until hot and slightly bubbly.

Tips, Variations & Substitutions
Pro Tips

Pre-salting helps prevent soggy rolls. Zucchini has a lot of water.

Use a mandoline for even slices that are easier to roll.

Don’t overbake or the zucchini will fall apart.

Flavor Variations

Pesto Ricotta Rolls: Stir a spoon of pesto into the ricotta filling.

Spicy Tomato Sauce: Add red chili flakes to the sauce for heat.

Mushroom Blend: Sauté chopped mushrooms and fold into the filling.

Eggplant: Use grilled eggplant slices instead of zucchini for a richer variation.

Dietary Swaps

Vegan: Use almond ricotta and vegan cheese or nutritional yeast.

Not plant-based? Add cooked ground turkey or sausage to the sauce layer.

Nut-Free: Choose tofu-based ricotta or dairy-based ricotta instead of almond-based.

Serving Ideas & Occasions
Light Dinner

Pair with a crisp green salad, sautéed green beans, or roasted cauliflower for a satisfying, low-carb meal.

Appetizer or Party Platter

Serve zucchini rolls in a mini baking dish or ramekins—perfect for individual servings.

Meal Prep

Make and assemble the rolls ahead of time, then bake when ready to eat. They reheat beautifully and can be stored in the fridge for up to 4 days.

Family-Friendly

Kids love anything in roll-up form! Customize fillings with cheese or familiar flavors like marinara + mozzarella.

Nutrition & Health Benefits

These zucchini rolls offer:

Low net carbs (around 4–6g per serving)

High fiber from veggies and herbs

Plant-based protein if using almond or tofu ricotta

Heart-healthy fats from olive oil and nuts

Vitamins A, C, potassium, and antioxidants from zucchini and herbs

Estimated Per Serving (3–4 rolls with sauce):

Calories: 180–220

Protein: 6–8g

Carbs: 6–8g

Fat: 12–15g

Fiber: 2–3g

Values will vary based on filling and cheese type used.

FAQ: Zucchini Rolls
1. How do I keep zucchini rolls from getting soggy?

Salt the zucchini slices and let them rest to draw out moisture. Pat dry and lightly sear before rolling. Don’t overbake.

2. Can I make these vegan?

Yes! Use a dairy-free ricotta (almond-based or tofu-based) and vegan cheese or nutritional yeast on top.

3. Can I freeze zucchini rolls?

Not recommended. Zucchini becomes mushy when frozen and reheated. For best texture, enjoy fresh or within 3–4 days of making.

4. What can I use instead of ricotta?

Try mashed tofu mixed with herbs and olive oil, vegan cream cheese, or blended cashews for a dairy-free alternative.

5. Can I make these ahead of time?

Yes. Assemble and refrigerate unbaked rolls for up to 24 hours. Add sauce and bake when ready to serve.

6. What if I don’t have a mandoline?

Use a vegetable peeler or sharp knife to slice zucchini lengthwise. Aim for thin, uniform strips that are easy to roll.

7. Can I add protein to the filling?

Yes. For a non-vegan version, add shredded chicken, turkey, or crumbled sausage to the ricotta. For plant-based, try cooked lentils or tempeh.

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