Lasagna Roll Ups – High-Protein Weight-Loss Recipe
KETO • LOW-CARB • HIGH-PROTEIN • EASY DINN
These delicious Keto Lasagna Roll Ups give you all the cheesy, comforting flavors of traditional lasagna without the heavy pasta! Thin zucchini strips are rolled around a creamy ricotta, Parmesan, and seasoned beef filling, topped with low-carb marinara sauce and melted mozzarella.
They’re satisfying, protein-rich, easy to prepare, and perfect for a low-carb weight-loss meal.
Servings: 6
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Ingredients
For the zucchini rolls
- 3 medium zucchini
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the high-protein filling
- 1 lb (450 g) lean ground beef or ground turkey
- 1 cup part-skim ricotta cheese
- ½ cup cottage cheese
- ½ cup grated Parmesan cheese
- 1 large egg
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and black pepper to taste
For the topping
- 1 cup sugar-free marinara sauce
- 1 cup shredded part-skim mozzarella cheese
- 2 tablespoons grated Parmesan
- Fresh basil or parsley for garnish
Instructions
1. Prepare the zucchini: Preheat oven to 375°F (190°C). Wash the zucchini and trim off the ends. Slice lengthwise into thin strips, approximately ⅛ inch thick, using a mandoline or sharp knife.
2. Remove excess moisture: Arrange zucchini strips on paper towels. Sprinkle lightly with salt and let sit for 10 minutes. Pat dry thoroughly. Lightly brush with olive oil.
3. Cook the meat: Heat a skillet over medium heat. Add lean ground beef or turkey and cook for 7–9 minutes, breaking it apart until browned and fully cooked. Drain any excess grease. Add Italian seasoning, garlic powder, onion powder, salt, and pepper.
4. Prepare the cheese filling: In a mixing bowl, combine ricotta, cottage cheese, Parmesan, egg, and a little black pepper. Mix until creamy and well combined.
5. Assemble the roll ups: Lay zucchini strips flat on a clean surface. Spread approximately 1 tablespoon of the cheese mixture over each strip. Add a small amount of seasoned ground meat, then carefully roll each strip into a spiral.
6. Prepare the baking dish: Spread half of the sugar-free marinara sauce across the bottom of a baking dish. Arrange the zucchini rolls upright or seam-side down in the dish.
7. Add the toppings: Spoon the remaining marinara sauce around and over the rolls. Sprinkle with shredded mozzarella and additional Parmesan cheese.
8. Bake: Cover loosely with foil and bake for 20 minutes. Remove the foil and bake for another 8–10 minutes, until the cheese is melted, golden, and bubbling.
9. Rest and serve: Allow the lasagna roll ups to rest for 5 minutes. Garnish with fresh basil or parsley and serve warm.
Approximate Nutrition Information
Per serving (1 of 6). Estimates depend on brands and ingredients.
| Nutrient | Amount |
|---|---|
| Calories | 300–330 kcal |
| Protein | 30–33 g |
| Total carbs | 8–10 g |
| Fiber | 2–3 g |
| Net carbs | 6–8 g |
| Fat | 16–19 g |
Weight-Loss Tips
- Choose 90–95% lean ground beef or ground turkey.
- Use part-skim ricotta and reduced-fat mozzarella.
- Use no-added-sugar marinara sauce.
- Add spinach or mushrooms to increase vegetable content.
- Pair with cucumber salad or steamed broccoli.
- Enjoy a satisfying portion rather than unlimited servings. Weight loss still depends on overall calorie intake.
Keto-friendly
High-protein
Important: This zucchini version is low-carb, but it is not necessarily one carb per serving. Actual carbohydrates depend on portion size and ingredients.
Storage: Refrigerate in an airtight container for up to 3–4 days. Reheat in the oven or microwave until hot.
Enjoy cheesy lasagna flavor without traditional pasta!
