FREE 5-Ingredient Recipe EBook

• Why You Need My Zucchini Roll Ups Recipe
• Ingredients & Substitutions
• How To Make Zucchini Roll Ups
• My Recipe Tips
• Storage & Meal Prep
• More Healthy Zucchini Recipes
• My Tools For This Recipe
• Zucchini Roll Ups (Lasagna Rolls) Recipe card
• Gratitude Moment
• Recipe Reviews

One of the best ways to use all that summer zucchini? My zucchini roll ups ! Filled with three cheeses and a flavorful tomato sauce, they’re like a mashup between my classic zucchini lasagna (without the meat) and eggplant rollatini (using zucchini instead). They’re somehow light and satisfying at the same time. And if I’m being honest, I just love how beautiful these zucchini lasagna rolls are. Make them with me for healthy side dish this summer!

Why You Need My Zucchini Roll Ups Recipe

• Classic lasagna flavors – Picture a creamy parmesan ricotta filling rolled up in thinly sliced baked zucchini , brimming with tomato sauce and melty cheese. It’s all the lasagna flavors you know and love, except this time I skipped the meat and they come in cute little bundles.
• Fun and easy to make (and eat) – I think anything rolled up is more fun! (Case in point: my ham roll ups and cabbage rolls .) These zucchini roll ups are just as fun — and just as easy.
• Simple, healthy dish – Ditch the pasta and use zucchini instead! These rolls are low carb, gluten-free, and packed with veggies and protein.
• Perfect for any meal – Whether I’m making a healthy dinner for my family or bringing them to a potluck, these zucchini lasagna rolls are always a hit. They work as a vegetarian main, a hearty side , or even a fun appetizer .

Ingredients & Substitutions

Here I explain the best ingredients for my zucchini roll ups, what each one does, and substitution options. For measurements, see the recipe card .

Zucchini:

Instead of lasagna noodles, I use thin sheets of zucchini. You’ll need just a few staples to roast them:

• Zucchini – I prefer medium to large zucchini for this recipe, because wider slices hold the filling better. You can also use yellow summer squash .
• Olive Oil – You can also use avocado oil.
• Sea Salt & Black Pepper

Cheese Filling:

This is a lot like the cheese layer of a lasagna, or the filling you’d put inside manicotti.

• 3 Cheeses – Ricotta cheese, grated parmesan cheese , and mozzarella cheese. I love using whole milk ricotta for its creamy texture and rich flavor, but part-skim ricotta works too. You can even use cottage cheese for a protein boost.
• Egg – Acts as a binder. If you need a dairy-free option, a flax egg can work.
• Italian Seasoning – I use my homemade Italian seasoning blend , but store-bought is fine. If you only have individual dried herbs, basil or oregano can work well on their own.

Sauce:

I usually make a smooth, simple tomato sauce for this recipe, using the ingredients below. Sometimes I use my homemade marinara sauce , though, and you can totally use store-bought marinara if you’d like to simplify these zucchini roll ups even more.

• Tomato Sauce – This is the base.
• Olive Oil – Adds richness and flavor.
• Balsamic Vinegar – I like this for a splash of tang and natural sweetness. You can substitute with red wine vinegar or lemon juice.
• Garlic – Fresh is best! But if you want convenience, 1/2 teaspoon of jarred minced garlic will work.
• Italian Seasoning
• Sea Salt

Assembly:

• Mozzarella Cheese – Shredded for a melty finish on top. Provolone cheese can also work nicely, or you can use fresh mozzarella, but see my tips about using it in my eggplant casserole post.

How To Make Zucchini Roll Ups

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the zucchini noodles. Slice the zucchini with a mandoline , 1/4 inch thick. Place the noodles on a lined baking sheet . Brush both sides with the olive oil and sprinkle with salt and pepper. Roast until soft and mostly dry.

1. Make the tomato sauce . In a small bowl, stir together the tomato sauce, olive oil, balsamic vinegar, Italian seasoning, and minced garlic. Adjust the salt to your taste. Spread a thin layer of sauce in the bottom of a square baking dish .
2. Make the cheese filling . In a medium bowl, stir together the ricotta, parmesan, egg, and Italian seasoning.

1. Assemble the zucchini lasagna rolls. Pat the zucchini strips dry with paper towels to remove any excess water or oil. Spread a tablespoon of ricotta mixture over each zucchini slice. Sprinkle with mozzarella, roll up, and place into the baking dish. Repeat with the rest of the slices. Top them with more tomato sauce and shredded mozzarella.

1. Bake until melty. Your zucchini roll ups are done when they are hot and the cheese melts. I like to garnish with fresh basil and chopped parsley, but you could also do just one or the other.

My Recipe Tips

• I highly recommend a mandoline. I just got this one this summer and find it much easier to use than my old handheld one. You could try to use a sharp knife to slice the zucchini, but it’s challenging to get thin, even slices.
• Roast the zucchini until soft and dry. If it’s still firm when assemble your zucchini lasagna rolls, they can turn out watery after baking.
• Want to add a protein? This dish is already actually pretty high in protein, but if you want meat, you can layer cooked ground beef, Italian sausage, or shredded Instant Pot chicken breast over ricotta mixture before rolling up.

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the refrigerator for up to 4-5 days.
• Meal prep: You can assemble the whole dish and just bake right before serving, or simply prep the zucchini slices, cheese filling, and sauce separately for easy assembly later. I like roast a double or triple batch of the zucchini sheets, and use them in different ways for my zucchini salad , zucchini ravioli , and these zucchini lasagna roll ups.
• Reheat: I prefer to reheat in the oven at 350 degrees F, but the microwave actually works pretty well, too.
• Freeze: Simply assemble the entire recipe (minus the last baking step), cover tightly, and freeze for up to 3 months. You can bake right from frozen, but it’s faster if you thaw in the fridge overnight.

More Healthy Zucchini Recipes

If you love these zucchini lasagna rolls, check out more of my favorite healthy zucchini recipes :

Stuffed Zucchini Boats

Zucchini Soup

Crustless Zucchini Quiche

Zucchini Noodles

My Tools For This Recipe

• Baking Sheet – I don’t think I’ll ever find a baking sheet I love as much as this one. It’s sturdy, warp-resistant, PTFE-free, and totally non-stick for easy cleanup.
• Mandoline – The best way to get uniform slices. (I also use it for eggplant to make my eggplant lasagna .)
• Glass Baking Dish – This one is the perfect size for these zucchini roll ups, and I love that it comes with a lid for easy storage.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Zucchini:

• 3 medium Zucchini (~1 1/2 lb) ▢
• 2 tbsp Olive oil ▢
• 1/4 tsp Sea salt ▢
• 1/8 tsp Black pepper ▢

Cheese filling:

• 6 oz Whole milk ricotta cheese ▢
• 1/4 cup Grated Parmesan cheese ▢
• 1 large Egg ▢
• 1/2 tsp Italian seasoning ▢
• 1 cup Mozzarella cheese (shredded) ▢

Sauce:

• 10 oz Tomato sauce (no sugar added) ▢
• 1/2 tbsp Olive oil ▢
• 1/2 tbsp Balsamic vinegar ▢
• 1/2 tsp Italian seasoning ▢
• 1 clove Garlic (finely minced) ▢
• Sea salt (optional, to taste) ▢

Assembly:

• 1/2 cup Mozzarella cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet with parchment paper.
2. Cut off the ends of the zucchini. Use a mandoline to slice the zucchini lengthwise into thin sheets, 1/4 inch (6.35 mm) thick.
3. Arrange the zucchini slices in a single layer on the lined baking sheet. Brush both sides with olive oil, and sprinkle with salt and pepper.
4. Roast zucchini slices in the oven for 15-20 minutes , until soft and mostly dry.
5. Meanwhile, in a small bowl, stir together tomato sauce, olive oil, balsamic vinegar, Italian seasoning, and minced garlic. Adjust salt to taste if needed. Spread 3/4 cup (177 ml) of the sauce at the bottom of an 8×8 square glass casserole dish ( this one is the perfect size ). Reserve the remaining sauce for later. Set aside.
6. Meanwhile, in a medium bowl, stir together the ricotta, Parmesan, egg, and Italian seasoning.
7. Arrange the zucchini slices in a single layer on a large cutting board. Pat dry with paper towels to soak up any extra water or oil.
8. Spread a tablespoon of ricotta mixture over each zucchini slice. Sprinkle with a tablespoon of mozzarella. Roll up tightly and place sideways into the baking dish. Repeat with all the zucchini slices.
9. Top each zucchini roll with 1/2 tablespoon (7 ml) of the remaining sauce, then 1/2 tablespoon (7.05 g) of mozzarella.
10. Bake for about 10 minutes , until the cheese on top is melted. Garnish with fresh basil.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 4 zucchini roll ups, or 1/4 of entire recipe

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Zucchini Roll Ups

Gratitude Moment

This summer is strange for us, because it feels like it’s ending even though it’s only the beginning of August. School starts early in Florida, so we’ll be back to our fall routine next week — and yet I know it’s also going to be an inferno when we get there.

We’re savoring our last week in Minnesota with days at the lake, and seeing friends and family we won’t see for a while when we’re out of state.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Zucchini Roll Ups (Lasagna Rolls)

My easy zucchini lasagna roll ups have a creamy parmesan ricotta filling, tomato sauce, and melty mozzarella. A light, healthy summer meal!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/zucchini-roll-ups-recipe/

Ingredients

Zucchini:

• 3 medium Zucchini (~1 1/2 lb)
• 2 tbsp Olive oil
• 1/4 tsp Sea salt
• 1/8 tsp Black pepper

Cheese filling:

• 6 oz Whole milk ricotta cheese
• 1/4 cup Grated Parmesan cheese
• 1 large Egg
• 1/2 tsp Italian seasoning
• 1 cup Mozzarella cheese (shredded)

Sauce:

• 10 oz Tomato sauce (no sugar added)
• 1/2 tbsp Olive oil
• 1/2 tbsp Balsamic vinegar
• 1/2 tsp Italian seasoning
• 1 clove Garlic (finely minced)
• Sea salt (optional, to taste)

Assembly:

• 1/2 cup Mozzarella cheese (shredded)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet with parchment paper.
2. Cut off the ends of the zucchini. Use a mandoline to slice the zucchini lengthwise into thin sheets, 1/4 inch (6.35 mm) thick.
3. Arrange the zucchini slices in a single layer on the lined baking sheet. Brush both sides with olive oil, and sprinkle with salt and pepper.
4. Roast zucchini slices in the oven for 15-20 minutes , until soft and mostly dry.
5. Meanwhile, in a small bowl, stir together tomato sauce, olive oil, balsamic vinegar, Italian seasoning, and minced garlic. Adjust salt to taste if needed. Spread 3/4 cup (177 ml) of the sauce at the bottom of an 8x8 square glass casserole dish ( this one is the perfect size ). Reserve the remaining sauce for later. Set aside.
6. Meanwhile, in a medium bowl, stir together the ricotta, Parmesan, egg, and Italian seasoning.
7. Arrange the zucchini slices in a single layer on a large cutting board. Pat dry with paper towels to soak up any extra water or oil.
8. Spread a tablespoon of ricotta mixture over each zucchini slice. Sprinkle with a tablespoon of mozzarella. Roll up tightly and place sideways into the baking dish. Repeat with all the zucchini slices.
9. Top each zucchini roll with 1/2 tablespoon (7 ml) of the remaining sauce, then 1/2 tablespoon (7.05 g) of mozzarella.
10. Bake for about 10 minutes , until the cheese on top is melted. Garnish with fresh basil.

Maya’s Recipe Notes

Serving size: 4 zucchini roll ups, or 1/4 of entire recipe

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)