Ditch the Pasta, Not the Flavor: My Keto Zucchini Ricotta Roll-Ups
Hey there, my fellow food lover! Let me paint you a picture. It’s a cozy Tuesday night. You’re craving that warm, bubbly, cheesy comfort of a classic Italian dish—something like lasagna or manicotti. Your soul is saying “yes,” but maybe your body, your dietary choices, or your carb count for the day is giving a firm, “Let’s not.”
I’ve been there. Oh, have I been there. That exact feeling is what sent me on a kitchen mission, armed with a mandoline and a whole lot of zucchini, to create a dish that delivers all the soul-satisfying joy of nonna’s cooking, but in a bright, plant-based, low-carb package. And let me tell you, my Keto Zucchini Ricotta Roll-Ups with Spinach & Vegan Mozzarella are an absolute triumph.
We’re talking tender ribbons of zucchini, standing in for pasta, wrapped around a creamy, garlicky, herby filling that’s so rich and satisfying, you won’t believe it’s vegan. It’s all nestled in a tangy marinara sauce and blanketed with melty, stretchy vegan mozzarella that gets perfectly golden in the oven. This isn’t a “compromise” dish, friend. This is a “why-haven’t-I-been-making-this-forever?!” dish. It’s perfect for a family dinner, impressive for guests, and a total superstar for your weekly meal prep. So, tie on your favorite apron (the messy one is always the best), and let’s make something delicious that loves you back.
The Zucchini That Stole My Heart (And My Pasta Bowl)
My love affair with zucchini as a pasta stand-in started not in a fancy restaurant, but in my grandma’s overflowing summer garden. She’d have zucchinis the size of small baseball bats hiding under those giant leaves, and she was a wizard at not letting a single one go to waste. One sweltering August afternoon, tired of zucchini bread, she simply sliced a few into thin strips, sautéed them with garlic and a ton of fresh basil from her windowsill, and tossed them with tomatoes from the vine.
She served it to me, calling it “garden pasta.” I took one bite, and my little kid mind was blown. It was fresh, it was light, and it felt like magic. That memory—the smell of basil, the warmth of the sun on my back, the sheer ingenuity of it all—stuck with me. Years later in culinary school, when we were deconstructing classic dishes, that memory came rushing back. I knew then that comfort food didn’t have to be heavy to be heartfelt. This recipe is my full-circle moment, a tribute to my grandma’s resourceful spirit, reimagined for how we love to eat today: flavor-packed, nourishing, and full of joy.
Gathering Your Flavorful Crew: The Ingredients
This is where the magic begins! Don’t just think of this as a shopping list; think of it as gathering your team of all-stars. Each one brings its own unique talent to the party.
- 8–10 Medium Zucchinis: The star of our show! We’re slicing them into “noodles.” Look for firm, vibrant zucchinis that are relatively uniform in width for even slicing. Chef’s Insight: Don’t peel them! The green skin adds beautiful color and a bit of texture.
- Olive Oil, for drizzling: Our liquid gold. A good drizzle before baking adds richness and helps everything get beautifully golden and crisp around the edges.
- 2 cups (480 g) Vegan Ricotta: The creamy dream! This gives us that classic ricotta texture and a neutral base that soaks up all the herby, garlicky flavors. Brands like Kite Hill or Tofutti work great, or you can make your own from almonds or tofu!
- 2 lbs (900 g) Fresh Spinach, chopped and cooked: Don’t let the volume scare you—it wilts down to nothing! Spinach adds pops of color, iron, and a lovely earthy flavor that balances the creamy ricotta. Substitution Tip: You can use 1-1.5 lbs of frozen chopped spinach, thawed and thoroughly squeezed dry.
- 1 Handful Fresh Basil, chopped: The fragrance of summer! Fresh basil is non-negotiable for that authentic Italian aroma. It’s bright and sweet and cuts through the richness perfectly.
- 2 tbsp Italian Seasoning: Our flavor backbone. This convenient blend of dried oregano, marjoram, thyme, and more brings that classic, savory pizza-parlor vibe.
- 1 tsp Garlic Powder: Yes, we’re using powder! While fresh garlic is amazing, the powder disperses evenly through the filling without creating wet spots, ensuring every single bite is perfectly garlicky.
- ½ tsp Chili Flakes (optional): My little secret for a flavor wake-up call! Just a hint adds a subtle, warm heat in the background that makes the other flavors sing. Highly recommended!
- Salt, to taste: The enhancer. It wakes up every single ingredient. We’ll also use it to draw moisture out of the zucchini—a crucial step!
- Zest of 1 Lemon: The bright surprise! This is my favorite chef hack for vegan dishes. The zest doesn’t make it taste lemony, but it adds a incredible brightness that keeps the filling from feeling too heavy.
- 2 cups (480 ml) Low-Sugar Marinara Sauce: Choose your favorite jarred brand to save time, or use your favorite homemade recipe. The key is “low-sugar” to keep it keto-friendly. Rao’s is a fantastic option.
- 2 cups Vegan Mozzarella, shredded: The melty, gooey finish! Brands like Miyoko’s Kitchen, Violife, or Follow Your Heart melt and brown beautifully. You can use shreds or tear a block into pieces for a more rustic look.
Let’s Get Rolling: Your Step-by-Step Guide
Okay, team! This is where we turn these beautiful ingredients into a masterpiece. Read through all the steps first, and remember: cooking is a dance, not a race. Have fun with it!
- Prep the Zucchini Ribbons: This is the most important step, so don’t rush it! Using a mandoline (highly recommended for even slices!) or a very sharp knife, slice your zucchinis lengthwise into 1/8-inch thick ribbons. Chef’s Hack: Don’t stress about the seedy core pieces. They’re a bit flimsy, so just set them aside. You can chop them up and add them to a frittata or scramble later—no waste! Lay your ribbons on a baking sheet lined with paper towels or clean kitchen towels. Sprinkle them lightly with salt on both sides and let them sit for 10-15 minutes. This pulls out the excess water that would otherwise make our roll-ups soggy. After they’ve “sweated,” use more paper towels to pat them very dry. You’ll be amazed at how much water comes out!
- Wilt the Spinach: While the zucchini is resting, let’s tackle the spinach. Add your 2 lbs of fresh spinach to a large, dry pot or skillet over medium heat. Cover with a lid for a minute to trap the steam. Uncover and stir constantly until it’s completely wilted and dark green. It will look like a mountain at first, but it shrinks down dramatically! Transfer the wilted spinach to a colander and let it cool. Once it’s cool enough to handle, grab handfuls and squeeze, squeeze, squeeze out as much liquid as humanly possible. This is another crucial step for a non-watery filling! Give it a rough chop.
- Create the Dreamy Filling: In a large mixing bowl, add your vegan ricotta, the squeezed-and-chopped spinach, chopped fresh basil, Italian seasoning, garlic powder, chili flakes (if using), a good pinch of salt, and the lemon zest. Now, get in there with a fork or spatula and mix it all together until it’s beautifully combined. Chef’s Tip: Taste it! This is your moment to adjust. Need more salt? More garlic? A bit more chili flake? Make it yours.
- The Art of the Roll-Up: Take one of your dried zucchini ribbons. Place a heaping tablespoon (or a bit more, depending on the size of your ribbon) of the filling at one end. Gently spread it out slightly, then, starting from that end, roll it up snugly, but not too tight—we don’t want the filling squishing out the sides. Place the little roll seam-side down on a clean plate. Repeat with the remaining ribbons and filling. You are officially a roll-up master!
- Assemble for Baking: Preheat your oven to 375°F (190°C). Grab a 9×13 inch (or similar) baking dish. Spread about 3/4 cup of the marinara sauce evenly over the bottom. This creates a delicious “bed” for our roll-ups and prevents sticking. Now, neatly place each roll-up seam-side down in the dish, snuggling them close together. They can be cozy! Once they’re all in, spoon the remaining marinara sauce over the tops of the roll-ups. You don’t need to drown them—just a nice blanket. Finally, sprinkle all that glorious vegan mozzarella shreds evenly over the top. Finish with a final drizzle of olive oil to help with browning.
- Bake to Perfection: Pop the dish into your preheated oven and bake for 25-30 minutes. You’re looking for the sauce to be bubbly around the edges and the vegan cheese to be melted, possibly with a few gorgeous golden-brown spots. If you want more browning, you can pop it under the broiler for the last minute or two—but watch it like a hawk!
How to Serve These Beautiful Roll-Ups
Okay, the timer has dinged, and your kitchen smells like an Italian dream. Fight the urge to dive in face-first! Let the dish rest for about 5 minutes after pulling it from the oven. This allows the fillings to set just a bit, making them easier to serve.
I love using a wide, shallow bowl for serving. Slide a spatula under 2-3 roll-ups and carefully transfer them to the bowl. Spoon some of that extra saucy goodness from the baking dish right over the top. The final flourish? A few fresh basil leaves torn over the top, a crack of black pepper, and maybe even a sprinkle of vegan parmesan. It’s a complete meal in a bowl!
If you want to make it a full feast, these roll-ups pair beautifully with a simple arugula salad dressed with lemon vinaigrette (the peppery arugula is fantastic with the creamy zucchini), or with some roasted broccoli or asparagus on the side. For a non-vegan crowd, a side of grilled chicken or shrimp would be divine.
Mix It Up! Fun Recipe Variations
Once you’ve mastered the basic roll-up, the world is your oyster mushroom! Here are a few of my favorite twists to keep things exciting:
- The “Sun-Dried Tomato & Pesto” Twist: Swap the marinara for a layer of vegan pesto on the bottom of the dish. Mix 1/4 cup of chopped sun-dried tomatoes (the oil-packed kind, drained) into the filling. Top with mozzarella and bake as usual.
- The “Mushroom & Walnut” Meaty Version: Sauté 8 oz of finely chopped mushrooms and 1/2 cup of chopped walnuts until golden and fragrant. Add this mixture to the filling for a deep, savory, “meaty” texture that’s still 100% plant-based.
- The “Everything But The Pasta” Lasagna Style: Have some zucchini ribbons left over? Layer them! Create layers in your baking dish: sauce, zucchini ribbons, filling, cheese, and repeat. It turns into a stunning, deconstructed keto lasagna.
- Nut-Free & Soy-Free Friendly: To make this nut-free and/or soy-free, just be mindful of your store-bought vegan cheeses and ricotta. Look for brands that use a base of coconut oil or sunflower seeds for the mozzarella, and you can easily find or make a tofu-free ricotta using soaked almonds or even sunflower seeds.
Chef Emily’s Notebook Scribbles
This recipe has become a true workhorse in my kitchen, and it’s evolved so much since the first time I tested it. The first batch? Let’s just say it was a bit…soupy. I learned the hard way that salting and drying the zucchini is NOT a suggestion—it’s the law! I also started adding the lemon zest after a friend, who isn’t even vegan, tried it and said, “It’s so good, but it needs…a little *ping*.” The zest was that *ping*! It’s funny how the best recipes aren’t born perfect; they’re crafted through a little bit of love, a little bit of failure, and a whole lot of tasting.
Your Questions, Answered!
I know you might have a few questions before you start, so I’ve tackled the most common ones right here.
Q: My roll-ups are a bit watery after baking. What happened?
A: The most common culprit is not getting enough moisture out of the zucchini and spinach. Be ruthless with that paper towel when drying the zucchini ribbons, and really put some muscle into squeezing the cooked spinach. Every drop you remove now is a step towards a perfectly textured dish later!
Q: Can I make these keto zucchini roll-ups ahead of time?
A: Absolutely! They are a fantastic make-ahead meal. Assemble the entire dish, cover it tightly, and refrigerate for up to 24 hours. When you’re ready, just pop it in the oven. You might need to add 5-10 minutes to the baking time since it’s going in cold.
Q: I can’t find vegan ricotta. What can I use instead?
A> No problem! You can make a simple version by pulsing 1.5 cups of raw cashews (soaked in hot water for 30 mins first), 2 tbsp lemon juice, 1 tbsp nutritional yeast, 1/4 cup water, and a pinch of salt in a food processor until it’s a ricotta-like consistency. It’s delicious!
Q: My vegan mozzarella isn’t browning. Help!
A> Some brands brown better than others. A light drizzle of olive oil over the top before baking can encourage browning. If it’s still pale after baking, a quick 1-2 minute blast under the broiler (watching constantly!) will usually do the trick.
Quick Bite on Nutrition
I’m a chef, not a dietitian, but I love knowing that what I’m eating is both delicious and nourishing. This dish is a fantastic way to enjoy a comforting meal while sticking to your health goals. Being the main component, zucchini is low in calories and carbs but high in fiber, vitamin C, and potassium. The spinach is a powerhouse of iron and vitamins A and K. Using vegan cheeses and a low-sugar marinara keeps the saturated fat and net carb count low, making this a truly guilt-free indulgence. The estimated nutritional info per serving is a great guideline, but remember, exact numbers can vary based on the specific brands of ingredients you use.
Estimated per Serving (based on 6 servings):
Calories: 240 kcal
Protein: 10 g
Total Fat: 14 g
Saturated Fat: 4 g
Total Carbohydrates: 11 g
Net Carbohydrates: 7–9 g
Fiber: 3–4 g
Sugar: 4 g
Sodium: 420 mg
Potassium: 680 mg
Vitamin A: 85% DV
Vitamin C: 40% DV
Calcium: 20% DV
Iron: 15% DV
💡 Nutrition Notes:
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Using almond- or tofu-based ricotta and coconut oil–based vegan mozzarella keeps this dish keto-friendly while providing satisfying creaminess.
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The zucchini and spinach offer a fantastic dose of potassium, vitamin C, and iron.
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Pairing this with a light salad or roasted veggie side brings the meal to around 300–350 calories — perfect for a balanced, low-carb dinner that still feels indulgent.
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🌿 Final Thoughts
There’s something deeply satisfying about taking a classic comfort dish and reinventing it into something that nourishes both body and soul. These Keto Zucchini Ricotta Roll-Ups prove that healthy food doesn’t have to feel like a compromise — it can be just as rich, creamy, and crave-worthy as the original.
Every swirl of zucchini, every spoonful of that garlicky ricotta filling, is a reminder that eating well is about balance, creativity, and joy. Whether you’re serving these for a cozy dinner at home, prepping lunches for the week, or impressing guests at your next dinner party, they’ll deliver that perfect comfort-meets-clean harmony every single time.
So the next time your pasta cravings call, remember this: you’re not giving anything up — you’re simply trading noodles for something fresher, lighter, and full of love. 💚
