Zucchini Rolls

Ingredients

For the zucchini

• 3 medium zucchini
• 1 tablespoon olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the creamy filling

• 8 oz (225 g) cream cheese, softened
• ½ cup ricotta cheese
• ½ cup shredded mozzarella
• ¼ cup grated Parmesan cheese
• 2 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon Italian seasoning
• ¼ teaspoon red pepper flakes, optional
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the sauce

• 1½ cups marinara sauce
• ½ teaspoon Italian seasoning
• ¼ teaspoon garlic powder

For topping

• ½ cup shredded mozzarella
• 2 tablespoons Parmesan
• Fresh basil or parsley, for garnish

Instructions

1. Prepare the zucchini: Preheat oven to 400°F (200°C). Wash and dry the zucchini. Slice lengthwise into thin strips, about ⅛-inch thick. A mandoline makes this easier.
2. Soften the slices: Arrange zucchini slices on a baking sheet. Lightly brush both sides with olive oil and season with salt and pepper.
3. Bake for 8–10 minutes, just until the zucchini becomes flexible. Do not overcook or it may become difficult to roll. Let cool slightly.
4. Make the filling: In a bowl, combine cream cheese, ricotta, mozzarella, Parmesan, garlic, parsley, Italian seasoning, red pepper flakes, salt, and pepper. Mix until smooth and well combined.
5. Prepare the sauce: Mix marinara sauce with Italian seasoning and garlic powder. Spread about ¾ cup of the sauce over the bottom of a 9×13-inch baking dish.
6. Roll the zucchini: Place about 1½ tablespoons of filling near one end of each zucchini slice. Carefully roll it up tightly.
7. Arrange: Place each zucchini roll seam-side down in the baking dish. Repeat until all the zucchini and filling are used.
8. Spoon the remaining marinara sauce around and lightly over the rolls.
9. Sprinkle mozzarella and Parmesan over the top.
10. Bake: Cover loosely with foil and bake for 15 minutes. Remove the foil and bake another 8–10 minutes, until the cheese is melted and lightly golden.
11. Rest for 5 minutes, then garnish with fresh basil or parsley and serve warm.

Helpful Tips

• Choose firm, medium-sized zucchini for easier rolling.
• Don’t make the zucchini slices too thick because they can crack when rolled.
• Don’t overbake the zucchini before filling; it only needs to become flexible.
• For extra protein, add cooked shredded chicken or lean ground turkey to the filling.
• For a lower-carb option, use a no-sugar-added marinara sauce.
• You can prepare the rolls several hours ahead, refrigerate them, and bake just before serving.

Yield

4–6 servings

Approximate Nutrition

Per serving, assuming 6 servings:

• Calories: 330
• Protein: 17 g
• Carbohydrates: 12 g
• Fiber: 3 g
• Net Carbs: 9 g
• Fat: 24 g
• Saturated Fat: 12 g
• Sodium: 650 mg
• Sugar: 7 g

Nutrition will vary depending on the brands of cheese and marinara sauce used.

Nut Information

Contains: Dairy (cream cheese, ricotta, mozzarella, Parmesan).

Tree nuts: None in the standard recipe.
Peanuts: None.
Sesame: None.
Gluten: Naturally gluten-free, but check the marinara sauce and seasonings for cross-contact or added gluten ingredients.

Allergy note: If preparing for someone with a severe dairy allergy, substitute dairy-free cream cheese, ricotta, and mozzarella.

Q&A

Q: Can I make Zucchini Rolls ahead of time?
Yes. Assemble them, cover, and refrigerate for up to 24 hours. Bake when ready.

Q: Can I freeze them?
Yes, but zucchini releases water after freezing, so the texture will be softer. For best results, freeze them after baking and cool completely first.

Q: Why are my zucchini rolls watery?
Zucchini contains a lot of water. Lightly salting the slices and briefly baking them before filling helps reduce excess moisture.

Q: Can I use cottage cheese instead of ricotta?
Yes. For a smoother filling, blend the cottage cheese before mixing it with the other ingredients.

Q: Can I make them without marinara sauce?
Yes. They can be served with Alfredo sauce, pesto, or simply topped with cheese and baked.

Q: How do I make them higher in protein?
Add shredded chicken, turkey, or extra cottage cheese to the filling.

Q: Are Zucchini Rolls keto-friendly?
They can fit a keto-style diet when made with a low-carb, no-added-sugar marinara sauce and portions are kept appropriate.

Q: How should I store leftovers?
Store in an airtight container in the refrigerator for up to 3–4 days. Reheat in the oven or microwave until hot.