Zucchini Rolls – Keto, Low Carb, Italian, Plant-Based Dinner

Looking for a dish that’s delicious, low carb, and completely plant-based? These Zucchini Rolls check every box. Whether you’re following a keto lifestyle, embracing more plant-based meals, or simply want a creative Italian-inspired dinner, this recipe delivers on both taste and nutrition. Think zucchini rollatini but without the dairy, carbs, or heaviness—just flavor-packed veggie goodness.

Unlike traditional pasta-based dishes, zucchini offers a light yet hearty base. According to NutritionData, zucchini is rich in vitamin C, potassium, and fiber while being ultra-low in calories and carbs. It’s the perfect wrap for those aiming to cut down on grains without sacrificing satisfaction.

What’s more, these rolls are loaded with plant-powered proteins. Learn more about the best non-meat sources of protein over at Forks Over Knives, which outlines how ingredients like tofu, cashews, and spinach can keep your meals both hearty and healthy.

Why You’ll Love These Zucchini Rolls

• Completely grain-free and gluten-free
• 100% plant-based with optional nut-free variations
• Perfect for keto, low carb, and Whole30 lifestyles
• Family-friendly and easy to customize
• Ideal for meal prep, weeknight dinners, or entertaining guests

Essential Ingredients

Here’s what you’ll need to build the base of this flavorful dish:

• 4 medium zucchinis, thinly sliced lengthwise
• 1–2 cups fresh spinach, wilted and squeezed
• 1 cup vegan ricotta (made from almonds or cashews)
• 1 cup vegan mozzarella, shredded
• 2 cups sugar-free marinara sauce
• 1 tablespoon Italian seasoning
• Fresh basil leaves, chopped
• Salt and olive oil to taste

Optional Add-ins

• Chopped mushrooms or sun-dried tomatoes
• Red pepper flakes for spice
• Nutritional yeast for extra cheesy flavor
• Lentils or tofu crumbles for protein boost

How to Make Zucchini Rolls

1. Prepare the Zucchini

• Use a mandoline slicer to cut thin, even zucchini slices
• Lightly salt and let them sit for 10 minutes to remove moisture
• Pat dry with a paper towel
• Pre-bake or grill slices for 2–3 minutes per side to soften

2. Make the Filling

• In a bowl, mix vegan ricotta, wilted spinach, and half the mozzarella
• Add Italian seasoning, chopped basil, salt, and a drizzle of olive oil

3. Assemble the Rolls

• Lay one slice of zucchini flat
• Add a spoonful of filling at one end
• Roll tightly and place seam-side down in a baking dish with a thin layer of marinara sauce

4. Bake

• Cover with remaining sauce and vegan mozzarella
• Bake at 375°F (190°C) for 25–30 minutes
• Broil for the last 2 minutes for a golden top

5. Garnish

• Add fresh basil, cracked black pepper, and a drizzle of olive oil before serving

Nutritional Breakdown (Per Serving)

• Calories: ~160
• Net Carbs: ~6g
• Protein: ~7g
• Fat: ~12g
• Fiber: 2–3g

These rolls are gluten-free, dairy-free, and packed with vegetables and healthy fats. To understand the basics of a gluten-free lifestyle and its benefits, Mayo Clinic offers a thorough introduction.

Flavor Variations

Make the recipe your own with these tasty twists:

• Mediterranean Style: Add olives, roasted red peppers, and oregano
• Spicy Kick: Mix crushed red pepper into the filling
• Raw Vegan Version: Use raw zucchini and a cashew spread with sun-dried tomatoes
• Rustic Italian: Use grilled eggplant slices in place of zucchini for a heartier version

Serving Ideas

• Pair with a crisp arugula salad or roasted Brussels sprouts
• Serve alongside cauliflower rice or keto garlic bread
• Drizzle with balsamic glaze or vegan pesto for extra zing

Tips for Meal Prep & Storage

• Assemble up to 24 hours in advance and refrigerate
• Bake just before serving for best texture
• Store leftovers in an airtight container for up to 4 days
• Reheat in oven or air fryer to maintain crisp edges

Common Mistakes to Avoid

• Too thick zucchini slices – makes rolling difficult
• Skipping the salt + dry step – leads to soggy rolls
• Overstuffing – causes rolls to burst during baking
• Using watery sauces – makes the dish soupy

Frequently Asked Questions

Can I make these ahead of time?
Yes! You can assemble and refrigerate the rolls up to 24 hours before baking.

How do I prevent the zucchini from getting soggy?
Pre-salting and drying the zucchini slices is crucial. Also, don’t skip the pre-baking step.

Are these freezer-friendly?
Yes. Freeze before or after baking. Use parchment between layers to prevent sticking.

Can I use different fillings?
Absolutely. Try lentils, tofu, mushrooms, or even mashed sweet potatoes for different flavors.

What marinara sauce should I use?
Choose a sugar-free, low-carb marinara—many store-bought brands work well, or make your own.

Is vegan cheese good for baking?
Yes! Brands like Miyoko’s or homemade nut-based cheese melt beautifully.

Can I make this in the air fryer?
Yes, but assemble in a heatproof dish and cook in batches if needed.

Final Thoughts

These Zucchini Rolls are the perfect combination of comfort food and clean eating. Packed with Italian flavors, full of nutrients, and endlessly customizable, they’re a must-try for anyone eating plant-based, keto, or just looking for a new weeknight favorite. Try them once, and they’ll earn a permanent place in your recipe rotation.

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