High-Protein Cheesy Zucchini Rolls

Cheesy zucchini rolls filled with creamy goodness — low-carb, sugar-free, and ready in 30 minutes

These high-protein cheesy zucchini rolls are tender, golden, and packed with melted cheese. Thin zucchini slices are rolled around a creamy, protein-rich filling and baked until bubbly. Every serving delivers 22 g of protein and only 5 g net carbs.

Low-carb, sugar-free, and perfect for a satisfying dinner or meal-prep lunch.

Prep15 min

Cook15 min

Servings4

Protein22g

Net Carbs5g

Calories210

Why you’ll love these rolls

22g protein per serving — a complete high-protein meal
Only 5g net carbs and fully sugar-free
Cheesy, creamy, and comforting
Ready in about 30 minutes
No pasta needed — zucchini does the work
Great for meal prep and leftovers

Health notes

High protein: Ricotta, mozzarella, and optional chicken deliver solid protein.
Low carb: Zucchini replaces traditional pasta or wrappers.
Sugar-free: No added sugar in the filling or sauce.
Quick: Slice, fill, roll, and bake.

Key element — thin, even zucchini slices

Use a mandoline or sharp knife to cut long, thin strips. Thin slices roll easily and cook evenly without becoming watery.

Ingredients

Zucchini & filling

3–4 medium zucchini
1 cup ricotta cheese
1 cup shredded mozzarella cheese, divided
¼ cup grated Parmesan cheese
1 large egg
1 tsp Italian seasoning
½ tsp garlic powder
Salt and black pepper to taste
Optional: ½ cup cooked shredded chicken or diced ham for extra protein

Sauce & topping

¾ cup sugar-free marinara or tomato sauce
Extra mozzarella for topping
Fresh basil or parsley for garnish (optional)

Swaps

Higher protein: Add cooked chicken, turkey, or extra egg white to the filling.
Dairy-free: Use dairy-free ricotta and mozzarella alternatives.
White sauce: Swap marinara for a light cream cheese or Alfredo-style sauce.
Spinach: Stir chopped spinach into the ricotta mixture.

Instructions

Prep the zucchini. Slice the zucchini lengthwise into thin strips (about ⅛-inch thick) using a mandoline or sharp knife. Lightly salt the slices and let them sit 5 minutes, then pat dry with paper towels.

Make the filling. In a bowl, mix the ricotta, ½ cup of the mozzarella, Parmesan, egg, Italian seasoning, garlic powder, salt, pepper, and optional chicken or ham until well combined.

Assemble the rolls. Preheat the oven to 375°F (190°C). Spread a thin layer of marinara in the bottom of a baking dish. Place a spoonful of filling near one end of each zucchini strip and roll up. Arrange the rolls seam-side down in the dish. Top with remaining sauce and mozzarella.

Bake. Bake 12–15 minutes until the cheese is melted and golden and the zucchini is tender. Let rest a few minutes, then garnish with fresh herbs if desired and serve.

Pro tips

Pat the zucchini dry — excess moisture makes the rolls watery.
A mandoline gives the most consistent, easy-to-roll slices.
Don’t overfill the rolls or they may open while baking.
For extra browning, broil for the last 1–2 minutes (watch carefully).
These reheat well and are excellent for meal prep.

Nutrition

Nutrient	Per serving
Calories	210
Protein	22g
Net carbohydrates	5g
Total carbohydrates	7g
Fiber	2g
Total fat	12g
Sodium	480mg

Estimates based on zucchini, ricotta, mozzarella, and marinara. Exact numbers vary with cheese brands and optional add-ins.

Variations

Chicken zucchini rolls

Add shredded cooked chicken to the ricotta filling for even more protein.

Spinach & ricotta

Stir a handful of chopped spinach into the filling.

White sauce version

Use a light cream cheese or Alfredo-style sauce instead of marinara.

Mini rolls

Cut the zucchini strips shorter for bite-sized appetizer portions.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Store covered
Freezer	Up to 2 months	Freeze in a single layer, then transfer to a container
Reheat	Oven or microwave	Cover to keep moisture; add a splash of sauce if needed

FAQ

Yes. At only 5g net carbs per serving they fit easily into most keto and low-carb plans.

The zucchini wasn’t dried enough. Always salt and pat the slices dry before filling and rolling.

Yes. Assemble up to a day ahead, cover, and refrigerate. Bake when ready, adding a few extra minutes if cold.

No, but it makes thin, even slices much easier. A sharp knife works if you cut carefully.

Yes. Freeze after baking or freeze the assembled unbaked rolls. Thaw overnight in the refrigerator before reheating or baking.

Stir cooked shredded chicken, turkey, or an extra egg into the ricotta filling.

Test your knowledge

5 quick questions about these cheesy zucchini rolls

1. Protein per serving?

2. Net carbs per serving?

3. Why salt and dry the zucchini slices?

4. About how long does this take?

5. Best way to reheat leftovers?

High-Protein Cheesy Zucchini Rolls