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Heart Healthy Zucchini Lasagna Roll-Ups

(5.0)
By Judy Capodanno
Published 9/16/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Heart Healthy Zucchini Lasagna Roll-Ups
Photo Credit: Kara Foran Photography, Baldwin Publishing
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This irresistibly delicious low-carb lasagna will change the way you see zucchini forever. Ground turkey, chopped onion, and Parmesan cheese join thinly sliced and rolled zucchini in a bold marinara sauce for a one-of-a-kind (and gluten-free) meal. This recipe includes the key salting and draining step to ensure your roll-ups are flavorful and never watery.

Find more heart healthy one pan recipes here!

Total Time
90 minutes
Servings
8
Calories
177

What Makes These Heart Healthy Zucchini Lasagna Roll-Ups Healthy

This recipe is designed to be a satisfying and nutritious alternative to traditional lasagna by making smart, deliberate choices. Here’s a high-level look at why it's a healthy option:

  • It replaces pasta with zucchini, significantly lowering the carbohydrate count and adding nutrients.
  • Lean ground turkey provides high-quality protein with less saturated fat than ground beef.
  • The recipe relies on herbs, spices, and a modest amount of cheese for flavor, helping to keep sodium in check.

Key Health Highlights

  • Low Sodium: With only 327 mg of sodium per serving, this recipe fits well within a heart-healthy diet.
  • Gluten-Free by Design: By using zucchini strips instead of pasta, this dish is naturally gluten-free.
  • Diabetic-Friendly: This recipe contains only 15 grams of carbohydrates per serving, making it a good choice for a carb-conscious meal plan.
  • Good Source of Protein: Each serving provides 15 grams of protein to help you feel full and satisfied.

FAQs About Heart Healthy Zucchini Lasagna Roll-Ups

The key is to draw out the excess moisture from the zucchini before baking. Salting the zucchini strips and letting them sit for 15-20 minutes, then dabbing them dry with paper towels, is the most crucial step. This prevents a watery sauce and ensures a better texture.

For best results, use a mandoline slicer set to 1/8-inch thickness to create uniform, flat strips. If you don't have one, you can use a wide vegetable peeler or a very sharp knife. The goal is to get consistent, pliable strips that are easy to roll.

Yes, this step is highly recommended. Salting the zucchini (a process called "sweating") is essential for removing excess water. Skipping this step will likely result in a watery dish and a less concentrated flavor.

Yes. You can assemble the roll-ups completely in the baking dish, cover, and refrigerate for up to 24 hours before baking. You may need to add 5-10 minutes to the baking time if cooking straight from the refrigerator.

If you want to replace ricotta, you can use an equal amount of small-curd cottage cheese (drained of any liquid) for a similar creamy texture and protein boost. For a dairy-free option, consider a tofu-based or cashew-based ricotta substitute.

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Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    On a baking sheet lined with paper towels, arrange the zucchini strips. Sprinkle salt on the zucchini slices and let sit for 15 to 20 minutes. Dab the strips with a paper towel to and roll up. Refrigerate the zucchini roll-ups overnight. Drain the liquid.

  2. Step 2

    Preheat the oven to 350°. In an 9- x 9-inch glass baking dish, pour 1/2 cup of the marinara sauce. Set aside.

  3. Step 3

    In a skillet, heat the oil over medium-high heat. Add the garlic and onion, and cook until the garlic is fragrant, about 1 minute. Add the ground turkey and cook until no longer pink, about 3 to 4 minutes. Add the crushed red pepper, salt and black pepper to taste, and stir to combine. Remove from the heat.

  4. Step 4

    In a medium bowl, combine 1/2 cup mozzarella, ricotta, Parmesan cheese, egg, oregano, and basil. Add the cooked ground turkey mixture and stir.

  5. Step 5

    On a baking sheet, arrange the unrolled zucchini strips in a single layer. Line each zucchini strip with 1 1/2 tablespoons of the turkey mixture. Roll up the zucchini strips. Arrange the rolls, standing upright, in the prepared baking dish.

  6. Step 6

    Pour the remaining 1/2 cup marinara sauce over the roll-ups and top with the remaining 1/4 cup mozzarella. Bake for 25 to 30 minutes, or until cheese is melted. Garnish with parsley, if desired. Serve immediately.

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Nutrition Facts

Serving Size:
3 roll-ups

177
Calories
10
g
Fat
67
mg
Cholesterol
327
mg
Sodium
15
g
Carbs
3
g
Sat. Fat
1
g
Fiber
15
g
Protein
1
g
Sugars

Tips for Perfect, Non-Watery Roll-Ups

  • Don't Skip the Salt: The step of salting and drying the zucchini strips is the most important for preventing a watery result.
  • Slice Evenly: Use a mandoline for consistent 1/8-inch slices. This helps the zucchini cook evenly and roll easily without breaking.
  • Don't Overfill: Use about 1 to 1.5 tablespoons of filling per strip. Overfilling can cause them to unroll or be difficult to arrange in the pan.

Serving & Storage Tips

  • Serving: Let the dish rest for 5 minutes after baking to allow the roll-ups to set, making them easier to serve. Garnish with fresh parsley or basil.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: The best way to reheat is in an oven at 350°F for 10-15 minutes, or until warmed through. Microwaving may cause the zucchini to release more water.

Ingredient Substitutions

  • For Ground Beef: You can substitute lean ground beef (90/10 or leaner) for ground turkey.
  • Vegetarian Option: Omit the ground turkey and add 1 cup of finely chopped mushrooms and 1/2 cup of cooked spinach (squeezed dry) to the cheese mixture for a hearty vegetarian filling.
  • Keto-Friendly: To lower the carbs further for a keto diet, use a marinara sauce with no added sugar and ensure your cheese selections are full-fat.

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