Keto and Low-Carb Zucchini Rolls Recipe

Welcome to our detailed guide on making Keto and Low-Carb Zucchini Rolls. This recipe transforms simple zucchini into a delectable, low-carb alternative to traditional rolls or stuffed pasta dishes. Perfect for those following a ketogenic lifestyle or anyone looking to reduce their carbohydrate intake, these zucchini rolls are both delicious and nutritious.

Ingredients

For the Zucchini Rolls:

  1. 4 Medium Zucchinis
  • Description: Zucchinis are low in carbohydrates and serve as the perfect base for these rolls. They are also rich in vitamins and minerals.
  • Preparation: Wash and slice into thin, lengthwise strips using a mandoline or sharp knife. Aim for about 1/8-inch thickness for easy rolling.
  1. 1 Cup Ricotta Cheese
  • Description: Ricotta cheese adds a creamy texture and mild flavor to the filling. Opt for whole milk ricotta for a richer taste.
  • Measurement Tip: For a lower-fat option, use part-skim ricotta cheese, but this may alter the texture slightly.
  1. 1 Cup Shredded Mozzarella Cheese
  • Description: Mozzarella cheese adds melty goodness and binds the filling together.
  • Measurement Tip: Use freshly shredded mozzarella for better melting and flavor.
  1. 1/2 Cup Grated Parmesan Cheese
  • Description: Parmesan cheese contributes a sharp, nutty flavor and helps to thicken the filling.
  • Measurement Tip: Freshly grated Parmesan cheese will offer a more robust flavor compared to pre-grated cheese.
  1. 1 Egg
  • Description: The egg acts as a binder, helping to hold the cheese mixture together and giving it structure.
  • Preparation: Beat lightly before mixing into the cheese filling.
  1. 1/2 Cup Marinara Sauce
  • Description: Low-carb marinara sauce enhances the flavor of the zucchini rolls. Choose a brand with no added sugars.
  • Measurement Tip: If making homemade marinara, use fresh tomatoes and herbs for a more personalized flavor.
  1. 2 Cloves Garlic, Minced
  • Description: Fresh garlic adds a fragrant, savory element to the filling.
  • Preparation Tip: Use a garlic press for finely minced garlic or chop finely with a knife.
  1. 1/2 Teaspoon Dried Oregano
  • Description: Oregano adds an earthy flavor that complements the cheese filling.
  • Measurement Tip: Use dried oregano for convenience, or substitute with fresh oregano if available.
  1. 1/4 Teaspoon Dried Basil
  • Description: Basil enhances the Italian flavor profile of the dish.
  • Measurement Tip: Fresh basil can be used instead, but reduce the amount slightly.
  1. Salt and Pepper to Taste
    • Description: Essential for seasoning. Adjust according to your taste preferences.
    • Measurement Tip: Start with a small amount and taste as you go to avoid over-seasoning.

Instructions

1. Prepare the Zucchini

a. Wash and Slice:

  • Wash the zucchinis thoroughly under running water. Pat dry with a paper towel.
  • Slice the zucchinis lengthwise into thin strips, about 1/8-inch thick. Using a mandoline slicer will ensure uniform slices.

b. Salt and Drain:

  • Lay the zucchini strips on a paper towel and sprinkle with a bit of salt. This helps to draw out excess moisture, which prevents sogginess.
  • Let sit for about 10 minutes, then pat dry with another paper towel.

2. Make the Cheese Filling

a. Combine Cheese and Egg:

  • In a large mixing bowl, combine 1 cup of ricotta cheese, 1 cup of shredded mozzarella cheese, and 1/2 cup of grated Parmesan cheese.
  • Beat 1 egg lightly and add it to the cheese mixture. Mix until well combined.

b. Add Flavors:

  • Stir in 2 minced garlic cloves, 1/2 teaspoon dried oregano, 1/4 teaspoon dried basil, and salt and pepper to taste.
  • Mix thoroughly to ensure the seasonings are evenly distributed throughout the filling.

3. Assemble the Zucchini Rolls

a. Preheat the Oven:

  • Preheat your oven to 375°F (190°C). Prepare a baking dish by lightly greasing it or lining it with parchment paper.

b. Spread Marinara Sauce:

  • Spread 1/2 cup of low-carb marinara sauce evenly over the bottom of the prepared baking dish.

c. Fill the Zucchini Slices:

  • Take a zucchini strip and place a small spoonful of the cheese mixture at one end.
  • Roll the zucchini strip around the filling and place it seam-side down in the baking dish.
  • Repeat with the remaining zucchini strips and cheese filling.

4. Bake the Zucchini Rolls

a. Add Extra Marinara:

  • Spoon any remaining marinara sauce over the zucchini rolls, ensuring they are well-coated.

b. Bake:

  • Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the cheese is melted and bubbly and the zucchini is tender.

c. Broil for Extra Color:

  • For a golden top, switch the oven to broil for the last 2-3 minutes of baking. Keep a close eye to prevent burning.

5. Cool and Serve

a. Cool Slightly:

  • Remove the baking dish from the oven and let the zucchini rolls cool for a few minutes before serving.

b. Garnish:

  • Garnish with freshly chopped basil or parsley if desired.

c. Serve:

  • Enjoy warm as a delicious appetizer, side dish, or even a light main course.

Nutritional Information (per serving, assuming 6 servings total)

  • Calories: 220
  • Total Carbohydrates: 8g
  • Net Carbohydrates: 5g
  • Protein: 14g
  • Fat: 15g
  • Fiber: 3g
  • Sugar: 4g

Weight Watchers (WW) Points

  • SmartPoints®: Approximately 5 points per serving (based on the assumption of 6 servings total).

Useful Tips

  1. Avoid Sogginess: Salting the zucchini before cooking helps to draw out excess moisture and prevent sogginess.
  2. Uniform Slices: Ensure zucchini slices are of uniform thickness to ensure even cooking.
  3. Cheese Variations: Feel free to experiment with different cheeses like goat cheese or cheddar for varied flavors.
  4. Freezing: These zucchini rolls can be made ahead and frozen. Place them in an airtight container and freeze for up to 3 months. Reheat in the oven or microwave before serving.

Common Mistakes to Avoid

  1. Overcrowding the Baking Dish: Ensure zucchini rolls are not too crowded in the baking dish to ensure even cooking. If necessary, use two baking dishes.
  2. Not Draining Zucchini: Failure to drain the zucchini properly can result in a watery dish. Ensure to salt and pat dry thoroughly.
  3. Under-seasoning: Taste the cheese filling before assembling and adjust the seasoning to your preference.

Conclusion

Keto and Low-Carb Zucchini Rolls are an excellent addition to your low-carb meal plan. They are versatile, easy to prepare, and packed with flavor. Whether you’re looking for a tasty appetizer, a side dish, or a light main course, these zucchini rolls offer a delightful way to enjoy a low-carb lifestyle.

Enjoy these rolls with a side salad or your favorite low-carb dipping sauce for a complete meal. With this detailed recipe and helpful tips, you’re all set to create a delicious and satisfying dish that fits perfectly into your keto diet.

Feel free to share your variations or tips on making these zucchini rolls even better. Happy cooking!