Cheesy Zucchini Rolls – Keto, Low Carb, & Perfectly Italian

If you’re looking for a light, low-carb, Italian-inspired dinner that’s plant-based and packed with flavor, these Cheesy Zucchini Rolls will quickly become a favorite. Think of them as a low-carb twist on lasagna roll-ups—thin ribbons of zucchini filled with creamy ricotta, herbs, and cheese, all baked in a rich marinara sauce until bubbling and golden.

They’re keto-friendly, gluten-free, vegetarian, and satisfying enough for dinner on their own or as a side with grilled protein. With just a few simple ingredients, you can whip up a dinner that feels indulgent yet supports a low-carb, high-nutrient lifestyle.

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Why You’ll Love These Zucchini Rolls

• Naturally keto and low-carb

• Vegetarian and gluten-free

• Easy to prep and assemble

• A great way to eat more vegetables

• Feels like comfort food but light and clean

• Freezer-friendly and meal prep approved

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Ingredients Overview

For the Zucchini Rolls:

• 2–3 medium zucchinis

  • Sliced thin lengthwise (mandoline or vegetable peeler)

  • Acts as the “pasta” layer, tender when baked

For the Filling:

• 1 cup ricotta cheese

  • Creamy base; use full-fat for keto or part-skim for lighter version

• ½ cup shredded mozzarella

  • Melts beautifully and adds gooey texture

• ¼ cup grated Parmesan

  • Brings salty, nutty depth to the filling

• 1 egg

  • Helps bind the filling

• 1 tsp Italian seasoning

• Salt & pepper, to taste

• Optional: chopped spinach, basil, or parsley for greens

For the Sauce:

• 1½ cups marinara sauce

  • Use a low-sugar, keto-approved brand or homemade

  • Rich tomato flavor balances the cheesy filling

Topping:

• ¼ cup shredded mozzarella

• 1 tbsp olive oil

• Optional: red chili flakes, extra Parmesan, or chopped basil

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How to Make Zucchini Rolls (Step-by-Step)

Step 1: Prep the Zucchini

• Slice zucchinis lengthwise into ¼-inch strips using a mandoline or sharp knife

• Lay slices on a towel, sprinkle with salt, and let sit 10–15 minutes

• Pat dry to remove excess moisture

This step helps prevent watery zucchini after baking.

Step 2: Make the Filling

In a bowl, mix together:

• Ricotta

• Mozzarella

• Parmesan

• Egg

• Italian seasoning, salt, and pepper

• Optional: add chopped herbs or cooked spinach

Step 3: Assemble the Rolls

• Spread 1–2 tbsp of filling along each zucchini slice

• Roll up gently and place seam side down in a greased baking dish with a layer of marinara

• Repeat until all rolls are assembled and dish is full

Step 4: Bake

• Pour remaining marinara over the rolls

• Sprinkle with mozzarella and drizzle with olive oil

• Bake at 375°F (190°C) for 25–30 minutes until bubbly and golden

Optional: broil for 2–3 minutes at the end for a crisp cheese top.

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Serving Suggestions

These zucchini rolls are filling enough for a plant-based main course, or serve them as a side with:

• Grilled chicken or shrimp

• Keto meatballs

• Garlic sautéed greens or salad

• Roasted cauliflower or low-carb garlic bread

Perfect for:

• Weeknight dinners

• Meatless Mondays

• Keto or plant-based meal prep

• Italian-themed dinner night

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Nutrition & Health Notes

These zucchini rolls are rich in protein and healthy fats from cheese and egg, while being low in carbs and calories.

Approximate Per Serving (4 servings):

• Calories: 280–320

• Protein: 17–20g

• Net Carbs: 6–8g

• Fat: 18–22g

• Fiber: 2–3g

Great for:

• Ketogenic and low-carb diets

• Vegetarian or plant-forward eating

• Gluten-free diets

• Boosting veggie intake without sacrificing comfort

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FAQs About Keto Zucchini Rolls

1. Can I make zucchini rolls ahead of time?

Yes! You can assemble them up to 24 hours in advance. Cover and refrigerate, then bake when ready. Perfect for meal prep.

2. How do I keep the rolls from being soggy?

Salt and dry the zucchini slices before assembling. Also, avoid overloading with sauce or using watery marinara.

3. Can I freeze zucchini rolls?

Yes. Assemble and freeze unbaked. Bake from frozen at 375°F for 45–50 minutes or until hot and bubbling.

4. What cheese can I use instead of ricotta?

Cottage cheese (blended for a smooth texture), mascarpone, or vegan ricotta all work well.

5. Can I add meat to the filling?

Absolutely. Mix in ground turkey, Italian sausage, or shredded rotisserie chicken for a protein boost.

6. Can I make it dairy-free or vegan?

Yes, use vegan ricotta and cheese alternatives, and replace the egg with a flax egg. The texture will be a bit softer but still delicious.

7. Is this dish keto-friendly?

Very! Each serving is low in net carbs, high in fat and moderate in protein—ideal for keto.

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