Transform your regular dinner into an elegant Italian feast with these delicious and healthy zucchini roll-ups. This creative twist on traditional lasagna offers all the comfort of Italian cuisine while keeping things light and nutritious. Perfect for both family dinners and entertaining guests, these roll-ups are not only visually stunning but also packed with flavor.
Ingredients
For the Roll-Ups:
- 2 large zucchinis (approximately 450g total)
- 1 cup ricotta cheese (250g)
- ½ cup shredded mozzarella cheese (56g)
- ¼ cup grated Parmesan cheese (25g)
- 1 large egg
- 1 teaspoon garlic powder (3g)
- ½ teaspoon dried oregano (1.5g)
- ½ teaspoon salt (3g)
- ½ teaspoon black pepper (1.5g)
- 1 cup marinara sauce (240ml)
- Fresh basil leaves for garnish (optional)
Step-by-Step Instructions
1. Preparation Phase (15 minutes)
- Preheat your oven to 375°F (190°C). Position the rack in the middle of the oven.
- Using a mandoline slicer or sharp knife, carefully slice the zucchinis lengthwise into strips approximately ⅛-inch (3mm) thick.
- Lay the zucchini strips on paper towels and sprinkle lightly with salt. Let them sit for 10 minutes to release excess moisture.
- Meanwhile, prepare your baking dish by lightly greasing it with olive oil or cooking spray.
2. Making the Filling (10 minutes)
- In a medium mixing bowl, combine the ricotta cheese, shredded mozzarella, and grated Parmesan.
- Add the egg and mix well until fully incorporated.
- Season with garlic powder, dried oregano, salt, and black pepper.
- Stir until all ingredients are evenly distributed throughout the mixture.
3. Assembly and Baking (40 minutes)
- Pat the zucchini strips dry with clean paper towels to remove excess moisture and salt.
- Lay each strip flat on a clean work surface.
- Spread approximately 1 tablespoon of the cheese filling along each strip.
- Starting from one end, carefully roll up each strip, keeping the filling inside.
- Place the roll-ups seam-side down in your prepared baking dish.
- Pour the marinara sauce evenly over the roll-ups.
- Cover the dish with aluminum foil and bake for 20 minutes.
- Remove the foil and continue baking for an additional 10 minutes until golden and bubbly.
- Let rest for 5 minutes before serving.
- Garnish with fresh basil leaves if desired.
Nutritional Information (per serving of 3 roll-ups)
- Calories: 245
- Protein: 18g
- Carbohydrates: 8g
- Fiber: 2g
- Fat: 16g
- Saturated Fat: 9g
- Cholesterol: 85mg
- Sodium: 650mg
Time Requirements:
- Prep Time: 25 minutes
- Cook Time: 30 minutes
- Total Time: 55 minutes
- Servings: 4-6 (12-15 roll-ups total)
Pro Cooking Tips and Tricks
- For perfectly thin slices, invest in a mandoline slicer with a guard for safety.
- If your zucchini strips are too wet, your roll-ups might become soggy. Don’t skip the salt-and-pat-dry step.
- Keep the zucchini strips similar in thickness for even cooking.
- For easier rolling, slightly overlap the ends of shorter strips to create one longer strip.
- Use room temperature cheese for smoother mixing and spreading.
Variations and Substitutions
- Cheese Options:
- Replace ricotta with cottage cheese (drain first)
- Use provolone instead of mozzarella
- Substitute Romano for Parmesan
- Filling Additions:
- Add finely chopped spinach
- Mix in Italian sausage (pre-cooked and crumbled)
- Include finely diced mushrooms
- Add roasted red peppers
- Sauce Alternatives:
- Use alfredo sauce instead of marinara
- Try pesto sauce
- Make a rosé sauce by mixing marinara and cream
Common FAQs
Q: Can I make these ahead of time?
A: Yes! Assemble the roll-ups up to 24 hours in advance, cover, and refrigerate. Add the sauce just before baking and increase cooking time by 5-10 minutes.
Q: Why are my roll-ups watery?
A: This usually happens if the zucchini isn’t properly dried after salting. Make sure to pat the strips very dry and don’t skip the salting step.
Q: Can I freeze these roll-ups?
A: While possible, freezing isn’t recommended as zucchini can become watery when thawed. If you must freeze, do so before adding the sauce and thaw completely before baking.
Q: What can I serve with these roll-ups?
A: They pair well with garlic bread, a simple green salad, roasted vegetables, or Italian soup.
Storage and Make-Ahead Tips
- Refrigerator Storage: Keep leftovers in an airtight container for up to 3 days.
- Make-Ahead: Prepare the roll-ups without sauce, cover tightly with plastic wrap, and refrigerate for up to 24 hours.
- Reheating: Warm in a 350°F (175°C) oven for 10-15 minutes or microwave individual portions for 1-2 minutes.
- Prep Components: Slice zucchini and make filling up to 2 days ahead, storing separately in airtight containers.
For best results, serve these zucchini roll-ups immediately while they’re hot and the cheese is still melty. They make an excellent low-carb main dish that’s both nutritious and satisfying. Whether you’re following a specific diet or simply looking to incorporate more vegetables into your meals, these roll-ups are sure to become a family favorite.
