Do you crave lasagna but are unable to enjoy the flavorful treat? No worries! We bring you a simple and modified version of traditional lasagna.
Traditional lasagna gets a low-carb twist with this simple Zucchini Lasagna Roll-Ups recipe. For a quick keto supper, stuff sliced zucchini with ground meat, Parmesan, mozzarella, ricotta, and Italian seasonings and then bake it in marinara sauce.
Voila! Your mouth-watering gluten-free Italian dish ever is ready to serve! Here’s the complete recipe:
Ingredients
- 6 large zucchini
- 1 c. grated mozzarella
- 1 c. marinara
- Freshly ground black pepper
- Kosher salt
- 1/2 tsp. garlic powder
- 2 large eggs
- 3/4 c. freshly grated Parmesan cheese
- 1 (16-oz.) container ricotta
Ingredient Notes
For the meaty, cheesy, saucy, and perfect hearty flavor of lasagna without the heavy feeling, you’ll need:
- Zucchini: For the finest flavor, use fresh zucchini you’ve grown on your small farm or from a farmer’s market. Organic zucchini from your neighborhood grocery would also suffice.
- Garlic: A crushed garlic clove is the best as it adds a delightful flavor. However, you can also use garlic powder as an alternative if not available.
- Onions: Finely dice onions from that sweet, caramelized flavor.
- Ground meat: This recipe is best with turkey. But you can also use chicken, Italian sausage, beef, or any other meat of your choice.
- Marinara sauce: You can make your tomato sauce or use your favorite store-bought marinara!
- Mozzarella: The ooey-gooey bit! You can use full-fat mozzarella for the best flavor. You can also use a part-skim mozzarella with less moisture, but the taste won’t be as intense as a full-fat one.
- Ricotta: For the finest flavor and texture, use full-fat ricotta cheese.
- Parmesan: Instead of shredded Parmesan, use finely grated powdered cheese.
- Egg: Choose a large, pasture-raised, organic egg. They not only give the best taste but also are the healthiest option.
- Italian seasonings: Make your seasoning by using basil, oregano, sage, rosemary, thyme, and marjoram or use a store-bought mix.
How to Make Zucchini Lasagna Roll-Ups
Step 1: Cut the zucchini into pieces
Cut zucchini into 1/8 inch thick slices lengthwise with a mandoline. You can also use a knife but caution as it can be a bit tricky. There should be roughly 24 slices in total.
Step 2: Allow the moisture to escape.
Spread zucchini out on a flat surface and season it with salt. Give it at least 15 minutes to sit. After that, dab the sliced zucchini with a paper towel to absorb any remaining moisture.
Step 3: Cook the ground meat mixture
Over medium heat, sauté onion and crushed garlic in oil until golden brown. Continue to cook the meat until it is completely done and tender.
Step 4: Get the baking dish ready
In a 9-inch square baking dish, pour 1 cup of marinara sauce and spread it evenly, coating all corners and sides.
Step 5: Combine the ingredients for the filling
Add Italian seasoning, egg, Parmesan cheese, ricotta, and mozzarella cheese in a medium mixing bowl. Mix it thoroughly and add salt and pepper as per taste. Once given a good mix, add the prepared meat mixture and mix again until well-combined.
Step 6: Make roll-ups
To make roll-ups, put 1 ½ tablespoon of prepared cheese and meat mixture on each zucchini slice and then roll them up and place them in the baking dish on top of the sauce.
Step 7: Add the final touches of the sauce
Over the roll-ups, pour the remaining marinara sauce and top with mozzarella cheese.
Step 8: Bake it
Preheat the oven for 30 minutes at 400°. Bake until zucchini is tender and cheese is overflowing and all melted. Finish it off with some chopped parsley on the top and dive in the goodness of lasagna.
Variations and Recipe Tips
Storage and Meal Prep
- To prepare ahead of time, make zucchini roll-ups and freeze them. You can then unfreeze and bake them whenever needed. Before putting it in the oven, let it come to room temperature. You can also bake it and then store it in the fridge.
- To store it for a long, you can refrigerate the roll-ups in an airtight container and store it for up to 4-5 days.
- Prepare the recipe and allow it to cool completely before freezing in an airtight container for freezing purposes. This helps in storing the mixture for up to 3 months.
- To reheat, you can microwave or reheat in an oven at 350°.
Dietary Modifications
- You can also use dairy-free Parmesan, ricotta, and mozzarella cheese instead of regular ones if you’re avoiding dairy products.
- If you’re vegetarian, you can skip the meat and add more vegetables such as carrots and mushrooms. You can opt for plant-based cheeses and use any egg substitute.
Why Is Zucchini A Healthy Alternative?
One cup (223 grams) of cooked zucchini provides:
- Thiamine:5%
- Vitamin B6:7%
- Phosphorus:7%
- Copper:8%
- Folic acid:8%
- Vitamin K:9%
- Magnesium:10%
- Potassium:13%
- Vitamin C:14%
- Manganese:16%
- Vitamin A:40%
- Fiber:1 gram
- Sugar:1 gram
- Carbs:3 grams
- Fat:less than 1 gram
- Protein:1 gram
- Calories:17
1. Prevents Cancer
Zucchini contains zeaxanthin that helps minimize oxidative stress in your body. As a result, it helps in reducing the risk of acquiring cancer.
2. Diabetes Management and Prevention
Vitamin B6 is abundant in zucchini. This vitamin helps with blood glucose regulation and plays a significant part in preventing diabetes.
3. Improves Eye Health
Compounds like zeaxanthin and lutein protect your eye’s cells by filtering blue light wavelengths. A diet high in these substances helps lower the risk of cataracts and other eye issues. Zucchini is high in such compounds, thus promoting eye health.
Are you tempted by this easy yet delicious zucchini lasagna roll-ups healthy food recipe? Check out our multiple healthy food recipes at Cali Yum’s healthy food blog for some mouth-watering yet easy and healthy food recipes.
Our healthy food blog aims to offer a variety of savory and sweet recipes, including Gluten-free Moroccan and Gluten-free Mediterranean recipes packed with flavor.
Our blog is dedicated to offering creative ways to prepare regular meals. Connect with us today to fulfill your cravings for delicious gluten-free dishes and embrace the cooking enthusiast inside you.
