Introduction

Keto and Low-Carb Zucchini Rolls are an elegant, low-carb appetizer or main course that combines the fresh, mild flavor of zucchini with a rich, savory filling. These rolls are perfect for anyone following a ketogenic or low-carb diet, offering a delightful way to enjoy a gourmet meal without compromising on your dietary goals. With their attractive presentation and satisfying taste, these zucchini rolls can be served as a sophisticated starter at dinner parties or as a nutritious, hearty lunch. This detailed guide provides comprehensive instructions, ingredient measurements, and nutritional information to help you prepare this exquisite dish.

Ingredients

For the Zucchini Rolls:

  1. 4 large zucchinis
    • About 1.5 lbs (680g), sliced lengthwise into thin strips. Use a mandoline slicer for even thickness.
  2. 2 tablespoons olive oil
    • For brushing the zucchini slices to enhance flavor and aid in grilling.
  3. 1 teaspoon garlic powder
    • Adds a subtle garlic flavor to the rolls.
  4. 1 teaspoon dried oregano
    • Provides a hint of Mediterranean flavor.
  5. Salt and black pepper to taste
    • For seasoning the zucchini slices.

For the Filling:

  1. 1 cup ricotta cheese
    • Whole milk ricotta for a creamy texture. For a lighter option, use part-skim ricotta.
  2. 1 cup shredded mozzarella cheese
    • Adds a melty, gooey texture to the filling.
  3. 1/2 cup grated Parmesan cheese
    • For a rich, nutty flavor.
  4. 1/2 cup cooked spinach
    • Drained and finely chopped. Adds a boost of nutrients and color.
  5. 1/4 cup finely chopped sun-dried tomatoes
    • For a touch of sweetness and a burst of flavor.
  6. 1 clove garlic
    • Minced for a fresh, aromatic touch.
  7. 1 tablespoon fresh basil
    • Chopped, for an herbal, aromatic flavor.
  8. 1 egg
    • Lightly beaten, helps bind the filling together.

For the Tomato Sauce:

  1. 1 can (14.5 oz) crushed tomatoes
    • Use no-added-sugar varieties to keep it low-carb.
  2. 1 tablespoon olive oil
    • For sautéing the garlic.
  3. 2 cloves garlic
    • Minced, for a robust garlic flavor.
  4. 1 teaspoon dried basil
    • Adds an herbal note to the sauce.
  5. 1/2 teaspoon dried oregano
    • Enhances the sauce with a Mediterranean flair.
  6. Salt and black pepper to taste
    • For seasoning the sauce.

Instructions

  1. Prepare the Zucchini: Begin by preheating your grill or grill pan to medium-high heat. Slice the zucchinis lengthwise into thin strips, about 1/8 inch thick. Brush both sides of each zucchini slice with olive oil and season with garlic powder, dried oregano, salt, and black pepper.
  2. Grill the Zucchini: Place the zucchini slices on the grill or grill pan. Grill for 2-3 minutes per side, or until they are tender and have grill marks. Remove from the grill and let cool slightly.
  3. Prepare the Filling: While the zucchini is cooling, prepare the filling. In a medium bowl, combine the ricotta cheese, shredded mozzarella, grated Parmesan, cooked spinach, sun-dried tomatoes, minced garlic, chopped fresh basil, and the beaten egg. Mix well until all ingredients are thoroughly combined.
  4. Make the Tomato Sauce: In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and cook for about 1 minute, or until fragrant. Add the crushed tomatoes, dried basil, and dried oregano. Season with salt and black pepper to taste. Simmer the sauce for 10-15 minutes to allow the flavors to meld.
  5. Assemble the Rolls: Lay out the grilled zucchini slices on a clean surface. Place a small amount of filling at one end of each zucchini slice. Gently roll up the zucchini around the filling to form a neat roll. Secure with a toothpick if necessary.
  6. Prepare for Baking: Preheat your oven to 375°F (190°C). Spread a thin layer of tomato sauce on the bottom of a baking dish. Arrange the zucchini rolls seam-side down in the baking dish. Spoon additional tomato sauce over the top of the rolls.
  7. Bake: Cover the baking dish with aluminum foil and bake for 20-25 minutes. Remove the foil and bake for an additional 10 minutes, or until the filling is heated through and the rolls are bubbly.
  8. Serve: Remove from the oven and let cool slightly before serving. Garnish with additional fresh basil or a sprinkle of Parmesan cheese if desired.
  9. Storage: Store any leftover zucchini rolls in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave before serving.
  10. Freezing: To freeze, place the rolls in a single layer on a baking sheet and freeze until solid. Transfer to a freezer-safe container and store for up to 3 months. Thaw in the refrigerator before reheating.
  11. Variations: Customize the filling by adding other ingredients such as chopped artichokes, olives, or different herbs. For a spicier version, add a pinch of red pepper flakes to the filling.
  12. Serving Suggestions: These zucchini rolls pair well with a side salad or as a topping for a low-carb pasta alternative such as spiralized zucchini.
  13. Dietary Considerations: This recipe is suitable for a keto and low-carb diet. Ensure that all ingredients, particularly the tomato sauce, are free from added sugars or hidden carbs.
  14. Meal Prep: These rolls are perfect for meal prep. Prepare and assemble them in advance, and store in the refrigerator or freezer for a convenient, ready-to-eat meal.
  15. Freshness Tips: For the best texture, do not overcook the zucchini. It should be tender but still able to hold its shape when rolled.
  16. Zucchini Preparation: To prevent excess moisture, grill or roast the zucchini slices until they are slightly dry before assembling the rolls.
  17. Flavor Enhancements: For added depth of flavor, consider adding a splash of balsamic vinegar to the tomato sauce or incorporating finely chopped fresh herbs into the filling.
  18. Texture Tips: If you prefer a creamier filling, blend the ricotta cheese and mozzarella together before adding the other ingredients.
  19. Presentation Ideas: Arrange the zucchini rolls on a platter and garnish with fresh herbs or a drizzle of olive oil for an elegant presentation.
  20. Nutritional Adjustments: If you need to modify the recipe for specific dietary needs, adjust the amounts of cheese or oil according to your nutritional goals.

Nutritional Information

Per serving (based on 6 servings):

  • Calories: 220
  • Total Fat: 17 grams
  • Saturated Fat: 8 grams
  • Monounsaturated Fat: 8 grams
  • Total Carbohydrates: 10 grams
  • Dietary Fiber: 3 grams
  • Net Carbs: 7 grams
  • Protein: 12 grams

SmartPoints®

  • WW SmartPoints®: 6 points per serving (based on the latest WW calculations for keto-friendly ingredients).

Conclusion

Keto and Low-Carb Zucchini Rolls offer a delicious and visually appealing way to enjoy a low-carb meal that aligns with ketogenic dietary principles. This comprehensive recipe ensures that you can prepare a gourmet dish that is both satisfying and nutritious. With its blend of tender zucchini, creamy filling, and flavorful tomato sauce, these rolls are perfect for any occasion, whether you’re hosting a dinner party or simply enjoying a refined meal at home. Enjoy the elegance and flavor of these zucchini rolls as a standout addition to your low-carb repertoire.