zucchini roll ups

Zucchini Roll Ups: Healthy, Tasty, and Easy Homemade Recipe

Delightful Veggie Goodness Wrapped in Flavorful Zucchini Sheets: A Step-by-Step Guide to Making Delicious Roll-Ups at Home.

How do you Make Healthy and Delicious Zucchini Roll Ups at Home?

🥒 To make healthy and delicious zucchini roll-ups at home: Slice zucchinis lengthwise, spread a mixture of ricotta cheese, parmesan cheese, egg, basil, garlic, salt, and pepper on each slice, and roll them up. Bake them in a preheated oven at 375°F for 25-30 minutes and serve with marinara sauce if desired.

Zucchini Roll Ups have been gaining popularity as a healthy low carb alternative to some recipes like the traditional lasagna noodles and keto sushi. Zucchini roll ups, the star of this blog, is a summer squash that is low in calories and high in fiber, vitamins, and minerals sliced lengthwise.

Zucchini in general is also a good source of potassium, which helps regulate blood pressure and support heart health. They are gluten free, and low carb and can be added to vegan or vegetarian recipes by swapping cheese mixture and ricotta mixture for a plant-based alternative.

Scrumptious zucchini roll-ups baked to perfection and served with a side of cheese and marinara sauce.
Scrumptious zucchini roll-ups baked to perfection and served with a side of cheese and marinara sauce.

In this blog post, you will learn how to make zucchini roll ups, including selecting the right zucchini slices, tips for rolling them properly, and some baking dish that you can do. We will also be including zucchini roll ups recipes including cheesy zucchini roll ups, zucchini lasagna roll ups, and more. Each recipe will be an easy-to-follow, delicious, and unique recipe.

Read on and let’s satisfy your taste buds while providing you with important nutrients with this delicious and versatile zucchini roll ups.

Table of Contents

How to Make Zucchini Roll Ups

Zucchini slices filled with a mixture of vegetables and cheese, rolled up, and ready for baking.
Zucchini slices filled with a mixture of vegetables and cheese, rolled up, and ready for baking.

Even though zucchini roll ups have been popular, many people are hesitant to try making zucchini roll ups at home because they are unsure of the process. Here, we will be discussing how to make zucchini roll ups, including the best ways to prepare and roll the zucchini slices, and tips to cooking them with mozzarella cheese or marinara sauce, or tomato sauce to perfection.

Selecting the Right Zucchini for Your Recipe

Close-up image of hand washing fresh zucchinis under running water in the kitchen sink.
Close-up image of hand washing fresh zucchinis under running water in the kitchen sink.

When making roll ups, it is important to select the right zucchini for your recipe. Here are some tips to help you choose the perfect zucchini for your dish:

  • Look for small to medium-sized zucchinis: Smaller zucchinis tend to be sweeter, more tender, and have fewer seeds. They are easier to cut and roll, making them a great option for zucchini roll ups.
  • Choose firm zucchinis: Make sure the zucchinis you select are firm and not soft or spongy. This will ensure that they hold their shape when sliced and rolled.
  • Check for blemishes: Look for zucchinis with smooth, unblemished skin. Avoid zucchinis with bruises or cuts, as they may be more prone to spoilage.
  • Check the color: Choose zucchinis that are deep green. Avoid yellow zucchinis, as they are likely overripe and may have a bitter taste.
  • Consider organic options: If possible, choose organic zucchinis to avoid exposure to pesticides and other chemicals.

Making Roll Ups out of Zucchini Slices

Rolling slices of zucchini on seasoned ground beef to make a delicious and healthy zucchini roll-up dish.
Rolling slices of zucchini on seasoned ground beef to make a delicious and healthy zucchini roll-up dish.

Here’s a simple guide you can follow on how to prepare zucchini slices for making roll ups:

  • Wash the zucchini thoroughly under running water and pat them dry with a kitchen towel.
  • Cut off both ends of the zucchini using a sharp knife.
  • Using a vegetable peeler, slice the zucchini lengthwise into thin strips. Alternatively, you can also use a mandoline slicer or a sharp knife to get thin slices.
  • Once you have sliced all the zucchini, lightly brush each slice with olive oil or any other cooking oil of your choice.
  • Season the zucchini slices with salt and pepper or any other seasoning of your choice.
  • Heat a non-stick pan over medium heat and place the zucchini slices on it. Cook for 2-3 minutes on each side until the slices are lightly browned and tender.
  • Remove the zucchini slices from the pan and let them cool down to room temperature before using them to make roll-ups.

Baking or Cooking the Zucchini Roll Ups to Perfection

Here are some tips for baking or cooking zucchini roll-ups to perfection:

  • Preheat your oven to 375°F (190°C) if you’re planning to bake the roll-ups. If you’re cooking them on the stovetop, heat a non-stick pan over medium heat.
  • Once you have prepared the zucchini slices as per the previous instructions, place the filling of your choice (e.g., cream cheese, hummus, shredded chicken, or roasted vegetables) onto each slice.
  • Carefully roll up the zucchini slices around the filling and secure each roll with a toothpick.
Man holding a serving dish filled with freshly baked zucchini roll-ups, topped with marinara sauce, and garnished with chopped basil leaves.
Man holding a serving dish filled with freshly baked zucchini roll-ups.
  • If baking, place the zucchini roll-ups on a baking sheet lined with parchment paper and bake for 15-20 minutes until the zucchini is tender and lightly browned.
  • If cooking on the stovetop, place the zucchini roll-ups seam side down on the non-stick pan and cook for 2-3 minutes on each side until the zucchini is tender and lightly browned.
  • Once the zucchini roll-ups are cooked to your liking, remove them from the oven or pan and let them cool for a few minutes.
  • Serve the zucchini roll-ups warm and enjoy.
Fresh zucchini roll-ups filled with a creamy mixture of ricotta cheese.
Fresh zucchini roll-ups filled with a creamy mixture of ricotta cheese.

Different Zucchini Recipes

These are the top five zucchini roll ups recipe that can be vegetarian version, you must try:

Zucchini Lasagna Rolls

Layers of thin zucchini slices rolled up with a savory filling of ricotta cheese, ground beef, and tomato sauce, baked to perfection and served as a healthy and delicious zucchini roll-up lasagna.
Layers of thin zucchini slices rolled up with a savory filling of ricotta cheese, ground beef, and tomato sauce, served as a healthy and delicious zucchini roll-up lasagna.

For this low carb zucchini lasagna recipe, you will need:

  • 2 medium zucchinis, sliced lengthwise into thin strips
  • 1 cup ricotta cheese
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup grated parmesan cheese
  • 1 egg
  • 2 cloves garlic, minced
  • 1 tsp dried basil
  • Salt and pepper to taste
  • 1 cup marinara sauce

To make the dish, follow these instructions:

  • Preheat your oven to 375°F (190°C).
  • In a mixing bowl, combine the ricotta cheese, mozzarella cheese, parmesan cheese, egg, minced garlic, dried basil, salt, and pepper.
  • Place a spoonful of the cheese mixture onto each zucchini slice and roll them up tightly.
  • Put the zucchini roll-ups seam side down in a baking dish and pour the marinara sauce over them.
  • Bake the dish for 25-30 minutes, or until the cheese is melted and bubbly.
  • Serve the zucchini roll-ups warm and enjoy!

Cheesy Zucchini Roll Ups

Zucchini roll-ups filled with a flavorful mixture of cheese and sauce.
Zucchini roll-ups filled with a flavorful mixture of cheese and sauce.

Ingredients:

  • 2 medium zucchinis, sliced lengthwise into thin strips
  • 1 cup shredded cheddar cheese
  • 1/2 cup sour cream
  • 2 tbsp chopped fresh chives
  • Salt and pepper to taste

Instructions:

  • Preheat the oven to 375°F (190°C).
  • In a bowl, mix the shredded cheddar cheese, sour cream, chopped chives, salt, and pepper until well combined.
  • Place a spoonful of the cheese mixture onto each zucchini slice and roll up tightly.
  • Secure each roll with a toothpick and place them on a baking sheet lined with parchment paper.
  • Bake for 15-20 minutes or until the zucchini is tender and lightly browned.
  • Serve warm and enjoy!

Vegan Zucchini Roll Ups with Hummus and Veggies

Assorted zucchini roll-ups filled with a variety of vegetables and herbs.
Assorted zucchini roll-ups filled with a variety of vegetables and herbs.

Ingredients:

  • 2 medium zucchinis, slice lengthwise into thin strips
  • 1/2 cup hummus
  • 1/2 cup diced cucumber
  • 1/2 cup diced tomato
  • 1/4 cup diced red onion
  • 2 tbsp chopped fresh parsley
  • Salt and pepper to taste

Instructions:

  • Preheat the oven to 375°F (190°C).
  • Place a spoonful of hummus onto each zucchini slice and spread it out evenly.
  • Sprinkle the diced cucumber, tomato, and red onion on top of the hummus.
  • Roll up the zucchini slices tightly and place them on a prepared baking sheet lined with parchment paper.
  • Bake for 15-20 minutes or until the zucchini is tender and lightly browned.
  • Sprinkle chopped fresh parsley on top of the zucchini roll-ups and serve warm.

Zucchini Roll Ups with Ground Turkey and Homemade Marinara Sauce

Freshly baked zucchini roll-ups served on a plate with sauce.
Freshly baked zucchini roll-ups served on a plate with sauce.

For this recipe, you will need:

  • 2 medium zucchinis, slice zucchini lengthwise into thin strips
  • 1 pound ground turkey
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 tsp dried basil
  • Salt and pepper to taste
  • 1 cup homemade marinara sauce
  • meat sauce
  • 1/2 cup shredded mozzarella cheese

To make the dish, follow these instructions:

  • Preheat your oven to 375°F (190°C).
  • In a large skillet, cook the ground turkey over medium heat until it’s no longer pink.
  • Add the onion, garlic, dried basil, salt, and pepper to the skillet and cook for an additional 5 minutes, or until the onion is tender.
  • Spread a spoonful of the marinara sauce and meat sauce over each zucchini slice and top with a spoonful of the turkey mixture.
  • Roll up the zucchini slices tightly and place them seam-side down in a baking dish.
  • Pour the remaining marinara sauce over the zucchini roll ups and sprinkle with shredded mozzarella cheese.
  • Bake the dish for 25-30 minutes, or until the cheese is melted and bubbly.
  • Serve the zucchini roll ups warm and enjoy!

Mexican-Style Zucchini Rolls

Mexican-inspired zucchini roll-ups filled with a cheesy mixture of seasoned ground beef.
Mexican-inspired zucchini roll-ups filled with a cheesy mixture of seasoned ground beef.

For this recipe, you will need:

  • 2 medium zucchinis, sliced zucchini lengthwise into thin strips
  • 1 cup cooked and seasoned black beans
  • 1/2 cup cooked corn
  • 1/2 cup chopped tomatoes
  • 1/4 cup chopped cilantro
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup diced red onion
  • 1/4 cup sour cream
  • Salt and pepper to taste
  • Lime wedges for serving

To make the dish, follow these instructions:

  • Preheat your oven to 375°F (190°C).
  • In a mixing bowl, combine the cooked black beans, corn, chopped tomatoes, cilantro, shredded cheddar cheese, diced red onion, sour cream, salt, and pepper.
  • Spread a spoonful of the mixture over each zucchini slice and roll them up tightly.
  • Place the zucchini roll ups seam side down in a baking dish.
  • Bake the dish for 20-25 minutes, or until the zucchini is tender and the cheese is melted and bubbly.
  • Serve the zucchini roll ups with lime wedges for squeezing over the top, and enjoy!

Nutritional Benefits of Zucchini Roll Ups

Zucchini roll ups can offer a variety of nutritional benefits, depending on the ingredients used in the recipe. Here are some potential benefits:

  • Low calorie: Zucchini is a low-calorie vegetable, so using it as a base for roll ups can be a great way to make a healthy, low-calorie dish.
  • Vitamins and minerals: Zucchini is a good source of vitamins A and C, as well as potassium and fiber.
  • Protein: If you use a recipe that includes cheese, ricotta cheese, or ground turkey, you can add protein to your zucchini roll ups.
  • Low carb: Zucchini is also low in carbohydrates, which makes it a great option for people following a low-carb or keto diet.
  • Antioxidants: Some ingredients commonly used in zucchini roll up recipes, such as garlic, basil, and cilantro, are rich in antioxidants that can help protect your cells from damage caused by free radicals.
Zucchini roll-ups filled with a medley of colorful and nutritious vegetables, including bell peppers, mushrooms, and onions, rolled up.
Zucchini roll-ups filled with a medley of colorful and nutritious vegetables, including bell peppers, mushrooms, and onions, rolled up.

Nutritional Facts of Zucchini Roll Ups

The nutritional facts of zucchini roll ups can vary depending on the recipe and the serving size. Here is an example of the nutritional information for a serving of zucchini roll ups made with 2 medium zucchinis, 1 cup of ricotta cheese, 1/2 cup of shredded mozzarella cheese, 1/4 cup of grated parmesan cheese, 1 egg, 2 cloves of garlic, 1 teaspoon of dried basil, salt, pepper, and 1 cup of marinara sauce:

  • Calories: 292
  • Total fat: 19g
  • Saturated fat: 11g
  • Sodium: 901mg
  • Total carbohydrate: 11g
  • Sugars: 6g
  • Protein: 19g

It’s important to note that the nutritional content can vary depending on the specific ingredients and quantities used in a recipe. Additionally, using different ingredients or modifying the recipe can affect the nutritional value of the dish.

Skewered zucchini roll-ups stuffed with a colorful mixture of vegetables.
Skewered zucchini roll-ups stuffed with a colorful mixture of vegetables.

Frequently Asked Questions

Can I Make Zucchini Roll Ups Ahead of Time?

Yes, you can make zucchini roll ups ahead of time and store them in the refrigerator for up to 3-4 days. To store them, place the roll ups in an airtight container and refrigerate until ready to use. You can also freeze the zucchini roll ups for longer storage.

To freeze them, place the roll ups on a baking sheet lined with parchment paper and freeze until solid. Once frozen, transfer the roll ups to a freezer-safe container or plastic bag and store them in the freezer for up to 3 months. When you’re ready to use them, thaw them in the refrigerator overnight and then bake them as directed in the recipe.

How do I Prevent the Zucchini Slices from Becoming Soggy?

To prevent the zucchini slices from becoming soggy, there are a few things you can do:

  • Salt the zucchini slices: Sprinkle salt over the zucchini slices and let them sit for about 15-20 minutes. This will draw out excess moisture, which can cause the zucchini to become soggy.
  • Blot the zucchini slices: After salting the zucchini slices, use paper towels to blot away any excess moisture before using them in the recipe.
  • Roast the zucchini slices: Roasting the zucchini slices before using them in the roll ups can help remove some of the moisture and prevent them from becoming too soft.
  • Use fresh zucchini: Make sure to use fresh zucchini that is firm and not overly ripe, as older zucchini can contain more water and become softer when cooked.

By following these tips, you can help ensure that your zucchini roll ups have a nice texture and are not too soggy.

A close-up view of zucchini roll-ups filled with a savory mixture of cheese and vegetables.
A close-up view of zucchini roll-ups filled with a savory mixture of cheese and vegetables.

Can I Use a Different Type of Cheese?

Yes, you can use different types of cheese in your zucchini roll ups, depending on your personal preferences. Ricotta cheese, mozzarella cheese, and parmesan cheese are commonly used in zucchini roll up recipes, but you can also use other types of cheese, such as feta, goat cheese, or a blend of different cheeses. Just make sure that the cheese you choose melts well and complements the other flavors in the recipe.

A skewered zucchini roll-up filled with a mixture of cheese and vegetables.
A skewered zucchini roll-up filled with a mixture of cheese and vegetables.

Are Zucchini Roll Ups Low Carb?

Yes, zucchini roll ups can be considered a low-carb option as zucchini is a vegetable that is naturally low in carbohydrates. However, the exact carb count will depend on the specific recipe and ingredients used.

If you are following a low-carb diet, it’s important to check the nutritional information for the recipe you are using and adjust your portion sizes accordingly. Also, be mindful of any fillings or sauces used in the recipe as they may contain carbohydrates.

A serving of zucchini roll-ups stuffed with a colorful mixture of vegetables.
A serving of zucchini roll-ups stuffed with a colorful mixture of vegetables.

Can I Make Zucchini Roll Ups Without Cheese?

Yes, you can make zucchini roll ups without cheese if you prefer. Many recipes use alternative fillings for zucchini roll ups, such as ground turkey, hummus, or vegetables. You can also use herbs and spices to add flavor to the filling instead of cheese.

Keep in mind that omitting the cheese may affect the texture and flavor of the roll ups, so you may need to adjust the recipe accordingly. If you are looking for a dairy-free option, you can use non-dairy cheese substitutes or skip the cheese altogether and experiment with other fillings.

Grilled zucchini roll-ups filled with a flavorful mixture of vegetables and herbs.
Grilled zucchini roll-ups filled with a flavorful mixture of vegetables and herbs.

Can I Use a Different Type of Sauce?

Yes, you can use a different type of sauce for your zucchini roll ups if you prefer. Marinara sauce is a popular choice for zucchini roll ups, but you can also use other types of sauces, such as Alfredo sauce, pesto, or creamy tomato sauce.

You can even experiment with different flavors and spices to create your custom sauce. Just keep in mind that the type of sauce you use may affect the overall flavor of the roll ups, so choose one that complements the other ingredients in the recipe.

Zucchini roll-ups baked in a pan and topped with marinara sauce, garnished with chopped parsley, ready to be served as a healthy and delicious appetizer.
Zucchini roll-ups baked in a pan and topped with marinara sauce, garnished with chopped parsley, ready to be served as a healthy and delicious appetizer.

Final Thoughts

From an appetizer to a main course, zucchini roll ups are incredibly versatile and utterly scrumptious, you can even use them on keto sushi and more. Whether it’s to your own individual taste, or adding more vegetables into the mix – customizing your zucchini rolls ups is always a great way to go. With countless recipes and variations to pick from, zucchini roll ups offer endless possibilities of deliciousness!

Whether you prefer a classic cheesy version or want to try something more unique, there is a zucchini roll up recipe out there for everyone. From Mexican-style to vegan-friendly, the possibilities are endless.

Zucchini roll-ups stuffed with a flavorful mixture of vegetables and cheese.
Zucchini roll-ups stuffed with a flavorful mixture of vegetables and cheese.

In addition to being tasty, zucchini roll ups also offer several nutritional benefits.

Zucchini is a low-carb vegetable that is rich in vitamins and minerals and using lean proteins, such as ground turkey or ground chicken, as a filling can help boost the protein content of the dish.

If you are looking to make zucchini roll ups a part of your regular meal rotation, we have outlined tips and guides for you to follow. It is also important to prepare the zucchini slices properly to prevent it from becoming to soggy. We also discussed how using fresh ingredients and using the right type of sauce can help enhance the flavors of the dish.

Freshly baked zucchini roll-ups arranged on a plate, ready to be topped.
Freshly baked zucchini roll-ups arranged on a plate, ready to be topped.

Make mealtime exciting and nutritious with zucchini roll ups! With so many different recipes and flavors, there is sure to be a dish that will tantalize your taste buds. Get creative in the kitchen by trying out these healthy options for incorporating more vegetables into your diet – you won’t regret it!