High-Protein Cheesy Zucchini Rolls
Thin zucchini slices rolled around a cheesy filling — ready in 30 minutes
These high-protein cheesy zucchini rolls slice zucchini thin, fill each strip with a cottage cheese or ricotta mixture plus shredded chicken or protein, roll them up, and bake under a blanket of cheese until the top is golden, like the dish. Each serving has 22 g of protein and 5 g net carbs.
Low carb, sugar-free, and no pasta.
Why you’ll love these rolls
- 22g protein per serving
- 5g net carbs
- Zucchini and cheese
- Ready in about 30 minutes
- Cheese pull
- One dish
Health notes
- Protein: Cottage cheese or ricotta plus cheese, and optional chicken.
- Low carb: Zucchini. No pasta or bread.
- Sugar-free: No added sugar.
- Keto-friendly: Each serving stays around 5g net carbs if the filling is measured.
Key element — salt the zucchini first
Unsalted zucchini releases water and softens the rolls. Salt and blot the slices so they stay firm, like the dish.
Ingredients
Rolls (4 servings)
- 2 medium zucchini, sliced lengthwise into thin strips
- ½ tsp salt
- 1 cup cottage cheese or ricotta
- 1 cup shredded cooked chicken or an extra ½ cup cottage cheese
- 1 cup shredded mozzarella or cheddar, divided
- 1 tsp garlic powder
- ½ tsp Italian seasoning or dried oregano
- Black pepper, to taste
- Optional: a little sugar-free marinara or melted cheese on top
Swaps
- Pasta sheets or a sugar sauce: Not in the 5g number.
- No chicken: Use more cottage cheese. Protein stays close.
- Ricotta only: Same macros if measured.
- Extra cheese on top: Calories rise a little.
Instructions
| 1 | Salt. Slice the zucchini into long thin strips. Sprinkle with salt and let them sit 10 minutes. Blot dry. |
| 2 | Filling. Stir the cottage cheese, chicken (if using), half the shredded cheese, garlic powder, seasoning, and pepper. |
| 3 | Roll. Place a spoonful of filling on each zucchini strip. Roll tightly. Arrange seam-side down in a baking dish. |
| 4 | Bake. Top with the remaining cheese. Bake at 375°F (190°C) for 15–18 minutes until the cheese is golden, like the dish. Rest 5 minutes. This batch makes 4 servings. |
Pro tips
- Salt and blot the zucchini so the rolls stay firm.
- Pasta sheets or a sugar sauce are not in these numbers.
- Do not overfill. The rolls close better with a modest amount.
- Rest 5 minutes so the cheese sets.
- Macros are per serving, 4 from this dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 210 |
| Protein | 22g |
| Net carbohydrates | 5g |
| Total carbohydrates | 6g |
| Fiber | 1g |
| Total fat | 11g |
| Sodium | 520mg |
Estimates based on zucchini, cottage cheese, cheese, and optional chicken, divided into 4 servings. Pasta and a sugar sauce are not included.
Variations
No chicken
Use extra cottage cheese. Protein stays close.
Ricotta
Swap for the cottage cheese. Same macros if measured.
Extra cheese
Add more on top. Calories rise a little.
Herb
Fresh basil or parsley on top after baking.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Cover once cool |
| Reheat | 2 min | Microwave or a short oven |
| Freezer | Up to 1 month | Cool fully. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about these zucchini rolls
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the rolls firm?
4. About how long does this take?
5. What is not in the 5g number?
