Zucchini Roll-Ups
These golden-baked Zucchini Roll-Ups are filled with a creamy blend of ricotta, feta, mozzarella, and spinach. High in protein and fiber, yet low in carbs, they make a wholesome, satisfying meal. Perfect for weeknight dinners or meal prep, these cheesy vegetable rolls are easy to assemble and packed with flavor.
Equipment
- 1 Mandolin or sharp knife (for slicing zucchini)
- 1 Large baking rack
- 1 medium pan
- 1 large mixing bowl
- 1 Pastry bag (or spoon for filling)
- 1 9-inch (24 cm) baking pan
Ingredients
For the Zucchini:
- 4 medium Zucchinis thinly sliced
- Salt for drawing moisture
For the Sauce:
- 3 tbsp Olive oil
- 1 medium Onion chopped
- 2 –3 Garlic cloves minced
- 21 oz Tomato sauce
- 1 tsp Dried thyme
- 1 tsp Oregano
- Salt and Black pepper to taste
For the Filling:
- 14 oz 400 g Ricotta cheese
- 7 oz 200 g Feta cheese
- 6 oz 170 g Mozzarella cheese, divided
- 4 tbsp Parmesan cheese divided
- 100 g Baby spinach
- Zest of 1 Lemon
- Black pepper to taste
- Optional spices of choice
Instructions
- Preparing the Zucchini Slices: Begin by washing and drying the zucchinis thoroughly. Using a mandolin or a sharp knife, carefully slice each zucchini lengthwise into thin, even strips. Aim for slices about 1/8 inch thick so they will roll easily without breaking. Lay the slices on a baking rack or a plate and sprinkle salt evenly on both sides. Let them sit for 15–20 minutes to draw out excess moisture, which will help prevent soggy rolls. After resting, gently pat each slice with a paper towel to remove the liquid and excess salt.
- Cooking the Tomato Sauce: Heat 2–3 tablespoons of olive oil in a medium pan over medium heat. Once the oil is shimmering, add the chopped onion and sauté for about 6–7 minutes until the onions become soft and golden brown. Next, add the minced garlic and cook for an additional 1–2 minutes, stirring constantly to prevent burning. Pour in the tomato sauce, then add dried thyme, oregano, salt, and black pepper. Stir to combine and let the sauce simmer for 5 minutes so the flavors meld. Remove from heat and set aside while you prepare the filling.
- Preparing the Cheese and Spinach Filling: In a large mixing bowl, combine 14 oz (400 g) of ricotta cheese, 7 oz (200 g) of feta cheese, 2 oz (60 g) of shredded mozzarella, and 2 tablespoons of grated Parmesan. Add the zest of one lemon and a pinch of black pepper. At this stage, feel free to incorporate any spices or herbs of your choice to personalize the flavor. In a separate pan, sauté 100 g of baby spinach for 4–5 minutes over medium heat until it wilts completely. Transfer the cooked spinach to a cutting board, roughly chop it, and fold it into the cheese mixture until well combined. Taste the filling and adjust seasoning as needed. Transfer the final mixture to a pastry bag or a piping bag for easier filling, or keep it in a bowl if you prefer to spoon it manually.
- Preheating the Oven: Preheat your oven to 375°F (190°C). While the oven heats, prepare a 9-inch (24 cm) baking pan by lightly greasing it or spreading a thin layer of the prepared tomato sauce on the bottom. This prevents sticking and ensures every roll absorbs some of the flavorful sauce while baking.
- Assembling the Zucchini Roll-Ups: Lay out the zucchini slices and carefully roll each slice into a tube shape. Using a spoon or the pastry bag, fill each zucchini roll with the cheese and spinach mixture. Arrange the filled rolls tightly side by side in the baking pan on top of the sauce layer. Be gentle while handling the rolls to prevent tearing.
- Adding the Toppings: Once all rolls are neatly in the pan, pour any remaining tomato sauce around the rolls. Sprinkle approximately 3 oz (120 g) of shredded mozzarella evenly over the top, followed by 2 tablespoons of grated Parmesan cheese. This layering will create a golden, bubbling cheese crust when baked, adding flavor and visual appeal.
- Baking to Perfection: Place the pan in the preheated oven and bake for 25–30 minutes. Keep an eye on the rolls; the cheese should melt completely and turn a golden brown on top. The zucchini should be tender but not mushy. If you prefer a slightly crispier top, you can broil for an additional 1–2 minutes at the end—just watch carefully to prevent burning.
- Serving the Zucchini Roll-Ups: Remove the pan from the oven and allow it to rest for 5–10 minutes before serving. This brief resting period lets the rolls set slightly, making them easier to serve without falling apart. Serve warm as a main course or a hearty side dish. Pair with a fresh green salad or crusty bread for a complete, satisfying meal.
Notes
- Always slice zucchini evenly: Using a mandolin or a very sharp knife ensures thin, uniform slices that roll easily without breaking.
- Remove excess moisture: Salting zucchini and patting it dry prevents watery rolls and keeps the dish rich and creamy.
- Customize the filling: Feel free to add your favorite herbs or spices, such as smoked paprika, nutmeg, or Italian seasoning, to suit your taste.
- Use fresh cheeses: Fresh ricotta, feta, and mozzarella give the creamiest texture and the best flavor.
- Bake in a single layer: Arranging the rolls tightly ensures even cooking and allows the sauce to penetrate every bite.
