Zucchini and Cheese Roll-Ups

It was one of those late summer evenings, the air still warm, and a mountain of zucchini from the garden (and a well-meaning neighbor) was staring at me from the kitchen counter. My family, I’ll be honest, was starting to experience a bit of zucchini fatigue. Zucchini bread, grilled zucchini, zucchini noodles – we’d had it all. I needed something new, something that would make them excited about zucchini again. That’s when I stumbled upon the idea of Zucchini and Cheese Roll-Ups. The concept was simple enough: thin slices of zucchini, tender-crisp, wrapped around a creamy, herby cheese filling, all baked in a savory tomato sauce until bubbly and golden. The first time I made them, the aroma alone brought everyoneaterials to the kitchen. My kids, usually suspicious of anything too “green,” devoured them, even asking for seconds. My husband, a lover of all things cheesy and comforting, declared them a new favorite. They were elegant enough for a dinner party appetizer but hearty and satisfying enough for a weeknight main course. The beauty of these Zucchini and Cheese Roll-Ups lies in their versatility and the way they transform humble zucchini into a star. They are a fantastic low-carb alternative to traditional pasta roll-ups, packed with flavor, and surprisingly easy to assemble. Since that first successful batch, these roll-ups have become a staple in our home, a delicious solution to the perennial zucchini surplus, and a dish that never fails to impress. I’ve tweaked the recipe over time, finding the perfect balance of cheeses and herbs, and I’m excited to share my tried-and-true version with you. Get ready to fall in love with zucchini all over again!

Ingredients

• 3-4 medium Zucchini (about 2 lbs total): Choose firm, smooth-skinned zucchini. This will be the “pasta” for our roll-ups.
• 1 tablespoon Olive Oil: Extra virgin, for sautéing the aromatics and brushing the zucchini.
• 1 small Onion (about 1/2 cup, finely chopped): Provides a sweet, aromatic base for the filling.
• 2 cloves Garlic (minced): Adds a pungent, savory depth.
• 15 oz Ricotta Cheese (whole milk recommended): The creamy, luscious heart of our filling. Whole milk ricotta offers the best texture.
• 1 cup shredded Mozzarella Cheese (low-moisture, part-skim): For that classic cheesy pull and mild flavor, divided.
• 1/2 cup grated Parmesan Cheese (freshly grated is best): Adds a salty, nutty complexity, divided.
• 1 large Egg (lightly beaten): Acts as a binder for the cheese filling.
• 1/4 cup fresh Parsley (chopped): Brings a fresh, herbaceous note.
• 2 tablespoons fresh Basil (chopped, or 1 teaspoon dried): Adds a sweet, slightly peppery Italian flair.
• 1/2 teaspoon Salt (or to taste): Enhances all the flavors.
• 1/4 teaspoon Black Pepper (freshly ground, or to taste): Provides a gentle kick.
• Pinch of Red Pepper Flakes (optional): For a touch of warmth.
• 24 oz Marinara Sauce (your favorite store-bought or homemade): The savory blanket for our roll-ups.
• Additional fresh Basil or Parsley for garnish (optional): For a pop of color and freshness before serving.

Instructions

1. Prepare the Zucchini:
   • Preheat your oven to 375°F (190°C).
   • Lightly grease a 9×13 inch baking dish with olive oil or cooking spray.
   • Wash and trim the ends of the zucchini. Using a mandoline slicer (recommended for uniform thickness) or a very sharp knife, slice the zucchini lengthwise into thin planks, about 1/8-inch thick. You’re aiming for strips that are flexible enough to roll without breaking. If they are too thick, they will crack; too thin, and they might tear or become mushy.
   • Lay the zucchini slices in a single layer on paper towel-lined baking sheets. Sprinkle them lightly with salt. Let them sit for 10-15 minutes. This process, called “sweating,” draws out excess moisture, preventing the final dish from being watery and helping the zucchini become more pliable.
   • After 10-15 minutes, gently pat the zucchini slices dry with more paper towels to remove the expressed water and excess salt. You’ll be surprised how much water comes out!
   • (Optional Grilling/Roasting Step for extra flavor and pliability): Lightly brush the zucchini slices with olive oil. You can either grill them for 1-2 minutes per side until grill marks appear and they are pliable, or roast them in the preheated oven on a baking sheet for 5-7 minutes, just until they soften slightly. This step is optional but enhances flavor and makes rolling easier. If skipping, ensure your slices are thin enough to roll raw.
2. Prepare the Cheese Filling:
   • While the zucchini is sweating, heat 1 tablespoon of olive oil in a small skillet over medium heat. Add the finely chopped onion and sauté until softened and translucent, about 5-7 minutes.
   • Add the minced garlic and red pepper flakes (if using) to the skillet and cook for another minute until fragrant. Be careful not to burn the garlic. Remove from heat and let it cool slightly.
   • In a medium bowl, combine the ricotta cheese, 1/2 cup of the shredded mozzarella cheese, 1/4 cup of the grated Parmesan cheese, the beaten egg, chopped fresh parsley, chopped fresh basil, the cooled sautéed onion and garlic mixture, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
   • Mix well until all ingredients are thoroughly combined. Taste and adjust seasoning if necessary. The filling should be flavorful on its own.
3. Assemble the Zucchini Roll-Ups:
   • Spread about 1 cup of the marinara sauce evenly over the bottom of your prepared 9×13 inch baking dish. This prevents the roll-ups from sticking and adds flavor from the bottom up.
   • Take one slice of zucchini. If your slices are very narrow, you can overlap two slightly to create a wider base.
   • Spread about 1-2 tablespoons of the cheese filling thinly and evenly over the surface of the zucchini slice, leaving a small border at one end. Don’t overfill, or it will ooze out excessively during baking.
   • Carefully roll up the zucchini slice, starting from one of the shorter ends, to create a neat spiral.
   • Place the roll-up seam-side down in the prepared baking dish, nestled into the sauce.
   • Repeat with the remaining zucchini slices and cheese filling, arranging the roll-ups snugly side-by-side in the dish. You may have some leftover zucchini slices or filling depending on the size of your zucchini.
4. Bake the Roll-Ups:
   • Once all the roll-ups are arranged in the baking dish, pour the remaining marinara sauce over the top of them. Try to cover them as much as possible, but it’s okay if some zucchini peeks through.
   • Sprinkle the remaining 1/2 cup of shredded mozzarella cheese and the remaining 1/4 cup of grated Parmesan cheese evenly over the sauce-covered roll-ups.
   • Cover the baking dish loosely with aluminum foil. This helps to steam the roll-ups and cook them through without the cheese on top burning too quickly.
   • Bake in the preheated oven at 375°F (190°C) for 25 minutes.
   • After 25 minutes, carefully remove the aluminum foil.
   • Continue baking, uncovered, for another 15-20 minutes, or until the sauce is bubbly, the cheese is melted and golden brown, and the zucchini is tender. If you want the cheese more browned, you can switch the oven to broil for the last 1-2 minutes, but watch it very carefully to prevent burning.
5. Rest and Serve:
   • Once baked, remove the Zucchini and Cheese Roll-Ups from the oven and let them rest for at least 10-15 minutes before serving. This allows the roll-ups to set and the cheese to cool slightly, making them easier to serve and preventing a molten cheese inferno in your mouth.
   • Garnish with additional fresh basil or parsley, if desired.
   • Serve warm and enjoy your delicious, healthy creation!

Nutrition Facts

• Servings: This recipe typically yields 6 servings.
• Calories per serving: Approximately 350-450 calories (this can vary based on specific ingredients like the type of ricotta or marinara sauce used).
• Protein (approx. 20-25g per serving): Primarily from the ricotta, mozzarella, Parmesan cheese, and egg, protein is essential for building and repairing tissues, and it helps you feel full and satisfied.
• Fiber (approx. 5-7g per serving): Largely from the zucchini and marinara sauce (especially if it contains vegetables), fiber aids in digestion, helps regulate blood sugar, and contributes to satiety.
• Net Carbohydrates (approx. 15-20g per serving): Making this a relatively low-carb dish compared to traditional pasta roll-ups. Most carbs come from the zucchini, onion, and marinara sauce.
• Fat (approx. 25-30g per serving): Mainly from the cheeses and olive oil. Choosing whole milk ricotta contributes to this, but also provides richness and flavor. These fats include a mix of saturated and unsaturated fats.
• Sodium (approx. 700-900mg per serving): Comes from the salt added, cheeses (especially Parmesan), and prepared marinara sauce. If you are watching your sodium intake, choose low-sodium marinara and adjust added salt accordingly.

(Disclaimer: Nutrition facts are estimates and can vary based on ingredient brands, specific measurements, and portion sizes.)

Preparation Time

• Total Preparation Time: Approximately 1 hour 30 minutes to 1 hour 45 minutes.
  • Zucchini Prep (Slicing & Sweating): 20-25 minutes (includes 10-15 minutes resting time for sweating).
  • Filling & Assembly: 20-25 minutes.
  • Baking Time: 40-45 minutes.
  • Resting Time: 10-15 minutes.
    This recipe involves several steps, but none are overly complex. The sweating of the zucchini is a passive time, during which you can prepare the filling. The assembly is the most hands-on part but becomes quicker with practice. The result is well worth the effort!

How to Serve

Zucchini and Cheese Roll-Ups are wonderfully versatile. Here are some delightful ways to serve them:

• As a Light Main Course:
  • Serve 3-4 roll-ups per person.
  • Pair with a fresh, crisp green salad dressed with a simple vinaigrette to balance the richness of the cheese.
  • A side of crusty garlic bread or a warm baguette is perfect for soaking up any extra marinara sauce.
• As a Hearty Vegetarian Entrée:
  • Increase the serving size slightly.
  • Consider adding a side of roasted vegetables like bell peppers, broccoli, or asparagus.
  • A simple quinoa or couscous salad would also complement it well.
• As an Appetizer:
  • Serve 1-2 roll-ups per person on small plates.
  • Garnish elegantly with a sprig of fresh basil and a drizzle of good quality olive oil.
  • They make a sophisticated starter for an Italian-themed dinner party.
• For a Low-Carb Meal:
  • This dish is naturally lower in carbs than traditional pasta.
  • Serve alongside a protein like grilled chicken breast or fish for a complete low-carb, high-protein meal.
  • Cauliflower rice can be a great accompaniment instead of grains.
• Buffet Style:
  • Arrange them beautifully in their baking dish on a buffet table.
  • Keep them warm in a low oven or chafing dish.
  • Provide a serving spoon and small plates.
• Garnish Options:
  • Freshly chopped basil or parsley (as mentioned).
  • A sprinkle of extra red pepper flakes for those who like more heat.
  • A grating of fresh Parmesan cheese right before serving.
  • A swirl of pesto on top of or alongside the roll-ups for an extra flavor dimension.

No matter how you choose to serve them, these Zucchini and Cheese Roll-Ups are sure to be a hit, offering a delicious and visually appealing dish.

Additional Tips

1. Choosing the Right Zucchini: Opt for medium-sized zucchini. Overly large zucchini can be watery and have tougher skin and larger seeds. Look for firm zucchini with smooth, unblemished skin. Straight zucchini are also easier to slice evenly.
2. Mastering the Slice: A mandoline slicer is your best friend for this recipe, ensuring perfectly uniform 1/8-inch thick slices. If you don’t have one, use a very sharp chef’s knife and a steady hand. Take your time. If some slices are uneven, don’t worry; they’ll still taste great.
3. Don’t Skip the Sweat: Salting and sweating the zucchini is crucial. It draws out excess moisture, which prevents the roll-ups from becoming watery and helps the zucchini planks become more pliable for rolling. Pat them thoroughly dry afterwards.
4. Cheese Variations: Feel free to experiment with the cheese filling.
   • Goat Cheese: Crumble in some goat cheese for a tangy, distinct flavor.
   • Smoked Mozzarella: Adds a lovely smoky depth.
   • Provolone: Can be used instead of or with mozzarella for a sharper cheese flavor.
   • Cottage Cheese: For a lighter version, you can substitute part of the ricotta with well-drained cottage cheese (blend it smooth if you prefer).
5. Herb Power: Fresh herbs make a big difference. If you don’t have fresh basil or parsley, you can use dried, but reduce the quantity (typically 1 teaspoon dried for 1 tablespoon fresh). Other herbs like fresh oregano, thyme, or chives would also be delicious additions to the filling.
6. Sauce Selection: A good quality marinara sauce is key. Look for one with simple ingredients and good flavor, or make your own! You could also try a spicy arrabbiata sauce for more kick or even a creamy rosé sauce for a different profile.
7. Make-Ahead Magic: You can assemble the roll-ups completely, cover the baking dish tightly with plastic wrap or foil, and refrigerate for up to 24 hours before baking. You might need to add 5-10 minutes to the initial covered baking time if baking from cold. This makes them great for entertaining.
8. Adding Protein or Veggies to the Filling: For a heartier roll-up, consider adding finely chopped cooked spinach (squeeze out all excess water!), sautéed mushrooms, or even cooked and crumbled Italian sausage or ground turkey to the cheese filling. Ensure any additions are pre-cooked and well-drained.

FAQ Section

Q1: My zucchini roll-ups always turn out watery. What am I doing wrong?
A: This is a common issue with zucchini! The most likely culprits are not properly sweating the zucchini slices or not patting them dry enough after sweating. Salting draws out moisture, and thoroughly patting them dry removes it. Also, ensure your marinara sauce isn’t overly thin. Some people also lightly grill or roast the zucchini slices for a few minutes after sweating to remove even more moisture and make them more pliable.

Q2: Can I make Zucchini and Cheese Roll-Ups gluten-free?
A: Absolutely! This recipe is naturally gluten-free as long as your marinara sauce is gluten-free (most are, but always check labels). Zucchini replaces the traditional pasta, so no wheat flour is inherently involved in the roll-ups themselves.

Q3: Are these Zucchini Roll-Ups keto-friendly or low-carb?
A: Yes, they are generally considered low-carb and can fit into a keto diet. Zucchini is a low-carb vegetable. The main carb sources are the zucchini itself, onion, garlic, and the marinara sauce. To make it more keto-friendly, ensure you use a marinara sauce with no added sugar and be mindful of the onion quantity. The cheese and egg are very low in carbs.

Q4: How do I store and reheat leftovers?
A: Store leftover Zucchini and Cheese Roll-Ups in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can place them in an oven-safe dish, cover with foil, and bake at 350°F (175°C) for about 15-20 minutes, or until heated through. You can also microwave individual portions, but the oven method helps retain the best texture.

Q5: Can I freeze Zucchini and Cheese Roll-Ups?
A: Yes, you can freeze them, though the texture of the zucchini might be slightly softer upon thawing and reheating.
* To freeze baked roll-ups: Let them cool completely, then transfer to a freezer-safe container or wrap the baking dish tightly with plastic wrap and then foil. Freeze for up to 2-3 months. Thaw overnight in the refrigerator and reheat as above.
* To freeze unbaked roll-ups: Assemble them in a freezer-safe baking dish, cover tightly, and freeze. When ready to bake, you can bake from frozen, adding about 20-30 minutes to the total baking time (keep covered for longer), or thaw overnight in the fridge and bake as directed.

Q6: What other vegetables can I use instead of or with zucchini for roll-ups?
A: Eggplant is a fantastic alternative! Slice it thinly lengthwise, salt and sweat it just like zucchini (or grill/roast it) to make it pliable. Yellow summer squash can also be used similarly to zucchini. You could even try very thinly sliced sweet potatoes (par-cooked until pliable) for a different flavor profile.

Q7: My zucchini slices keep breaking when I try to roll them. What’s the solution?
A: This usually means the slices are too thick or not pliable enough.
* Thickness: Aim for 1/8-inch. A mandoline is best for consistency.
* Pliability: Sweating the zucchini helps. Lightly grilling or quickly roasting the slices for a few minutes after patting them dry makes them much more flexible and less prone to cracking. Don’t overcook them at this stage, just enough to soften.

Q8: Can I make this recipe vegan?
A: Yes, with a few substitutions, you can create a delicious vegan version.
* Cheese: Use a good quality store-bought vegan ricotta (or make your own from cashews or tofu) and vegan mozzarella shreds. For Parmesan flavor, use nutritional yeast or a vegan Parmesan alternative.
* Egg: You can often omit the egg in the filling, especially if using a creamier vegan ricotta, or use an egg replacer like a flax egg (1 tbsp ground flaxseed + 3 tbsp water, let sit for 5 minutes).
Ensure your marinara sauce is also vegan. The rest of the ingredients are typically plant-based.

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