Keto Zucchini Lasagna Roll-Ups

My sister called me at work one Tuesday, frustrated that her keto diet felt boring, and I found myself walking her through these zucchini roll-ups over speakerphone while she laughed at my enthusiasm. There's something about rolling tender vegetable strips around creamy cheese that feels both comforting and clever, like you're outsmarting the carb gods without sacrificing flavor. When she sent me a photo of her golden, bubbling baking dish that evening, I realized this wasn't just a workaround recipe—it had genuinely become something we both craved.

I made this for a dinner party where half my guests were keto and half weren't, and watching everyone reach for seconds without even asking what it was told me everything. Nobody felt like they were eating the diet-version of something better—it just was good food, and that's the whole point, isn't it?

Ingredients

• Large zucchini (3): Slice them lengthwise into thin ribbons; thicker slices turn mushy in the oven, so use a mandoline if you have one because your knife skills probably aren't sharp enough for 1/8-inch consistency.
• Whole-milk ricotta cheese (1 cup): The fat content keeps everything creamy and prevents the filling from becoming grainy, which is what happens when people cheap out here.
• Grated Parmesan cheese (1/2 cup plus 2 tbsp): Buy the block and grate it yourself because the pre-shredded stuff has anti-caking agents that make the filling gritty.
• Large egg (1): This acts as a binder and helps the filling hold together during rolling without making it heavy.
• Shredded mozzarella cheese (1/2 cup plus 1/2 cup): Half goes in the filling for stretch and melting, the other half crisps up on top.
• Fresh basil (2 tbsp chopped) or dried oregano (1 tsp): Fresh basil is worth the extra 30 seconds to chop because it wakes up the whole dish, but dried works in a pinch.
• Garlic powder (1/2 tsp), salt (1/4 tsp), black pepper (1/4 tsp): These quiet seasonings prevent the filling from tasting bland and one-dimensional.
• Sugar-free marinara sauce (1 1/2 cups): Check the label because some brands sneak in sugar like they're hiding something, and you'll taste it if they do.
• Olive oil spray: This browns the top beautifully and keeps the cheese from sticking during cooling.

Instructions

Get your oven ready and slice your zucchini:

Preheat to 400°F and grease that 9x13 baking dish like it owes you money. Trim the zucchini ends, then run each one lengthwise through your mandoline or slice carefully with a sharp knife into strips thin enough to see light through them but thick enough not to tear when you roll them up.

Draw out the water and dry everything completely:

Lay your strips on paper towels, sprinkle lightly with salt, and let them sit for 10 minutes while you gather the rest of your ingredients. This step is boring but non-negotiable—it's the difference between tender roll-ups and soggy ones that fall apart.

Make your ricotta filling:

Combine ricotta, Parmesan, egg, mozzarella, basil, garlic powder, oregano, salt, and pepper in a bowl, stirring until everything is evenly mixed and creamy. Taste it if you want; it should taste good enough to eat with a spoon, which is actually a good sign.

Spread your sauce base:

Pour 1 cup of marinara evenly across the bottom of your prepared baking dish so nothing sticks and everything has something to rest on.

Roll with intention:

Place about 1 tablespoon of filling near one short end of each zucchini strip, then roll tightly like you're wrapping a burrito but with more care. Lay each one seam-side down in the dish so it stays sealed.

Top and finish:

Spoon the remaining marinara over all the roll-ups, then sprinkle the extra mozzarella and Parmesan across the top. A light spray of olive oil will give you that golden, slightly crispy finish that makes people think you know what you're doing.

Bake until bubbly and golden:

Into the oven for 25 to 30 minutes, uncovered, until the edges are bubbling and the cheese on top is golden brown with a few darker spots. You'll know it's done when it smells so good you forget you're trying to stay in ketosis.

Rest before serving:

Let it cool for 5 minutes so the structure sets and you can actually lift a roll-up out without it collapsing. Garnish with extra fresh basil if you want to feel fancy.

Save

There's a moment when you pull these out of the oven and the house fills with that marinara-and-melted-cheese smell that transforms dinner from obligation to occasion. My brother actually said, 'I forgot I was on keto,' which might be the highest compliment a diet-friendly recipe can receive.

Why This Works for Keto

Zucchini is basically keto's best friend because it has almost no net carbs while being substantial enough to replace noodles. The ricotta-and-cheese filling is pure fat and protein, which keeps you full for hours and doesn't cause the energy crashes that come with carb-heavy lasagna. Marinara sauce gets a bad reputation on keto, but sugar-free versions are genuinely good now, and when combined with real cheese and eggs, they create something your body processes as fuel instead of fighting you about it.

Make-Ahead and Storing

You can assemble these completely the night before, cover them tightly, and bake them straight from the fridge the next day—just add a few extra minutes to the bake time so the cold middle catches up. Leftovers last four days in the fridge and actually taste better the next day after flavors have settled, which is the opposite of most vegetable dishes that fade out.

Variations That Actually Work

The base recipe is flexible enough that you can pivot it based on what's in your kitchen or what sounds good that day. Ground beef or sausage mixed into the marinara turns this into something heartier, or you can layer in some spinach and garlic into the filling for earthiness without changing the carb count much.

• Cottage cheese works if you don't have ricotta, though it changes the texture slightly to something a bit grainier but still delicious.
• Add cooked ground meat to the marinara or ricotta mixture if you want more protein density without adding extra carbs.
• A handful of spinach wilted into the filling adds nutrition and flavor without making a dent in your macros.

Save

These roll-ups proved to me that keto doesn't have to mean boring or sad, and honestly, they've become my go-to meal prep because they taste better than the effort required to make them. Every time someone asks what's in them and I say 'zucchini lasagna,' they get this skeptical look that turns into genuine delight after the first bite.

Common Questions

→ How do I slice zucchini for the roll-ups?

Use a mandoline slicer or a sharp knife to cut zucchini lengthwise into thin 1/8-inch strips. This ensures easy rolling and even baking.

→ Can I make this dish dairy-free?

Substituting ricotta and cheeses with plant-based alternatives is possible, but will alter the texture and flavor. Choose creamy and meltable dairy-free options for best results.

→ How do I prevent zucchini from releasing too much water?

Lightly salt the zucchini strips and let them rest on paper towels for 10 minutes, then pat dry to reduce moisture before filling and baking.

→ What herbs work best in the filling?

Fresh basil pairs excellently with garlic powder and oregano, giving the filling a vibrant Italian flavor that complements the marinara sauce.

→ Can I prepare this dish ahead of time?

Yes, assemble the roll-ups and keep them refrigerated before baking. Bake fresh to maintain a bubbly, golden topping and optimal texture.

→ Are these roll-ups suitable for gluten-free diets?

Yes, as the dish contains only zucchini, cheeses, and a sugar-free marinara sauce without gluten ingredients, it fits gluten-free needs.