Keto Spinach and Ricotta Lasagna Roll-Ups You’Ll Crave

Lasagna without the carb coma? Yes please. Keto Spinach and Ricotta Lasagna Roll-Ups deliver all the cheesy comfort you crave without the pasta nap. You’ll use thin zucchini “sheets” as the noodles, fold in creamy ricotta and garlicky spinach, and roll the whole thing into adorable spirals. It’s cozy, low-carb, and way easier than wrangling a giant lasagna.

Why These Roll-Ups Are a Total Win

You want lasagna vibes, but you also want your jeans to fit tomorrow. Enter these roll-ups. They bring the layers, the sauce, the stretch, and the flavor—minus the wheat situation.
Highlights you’ll love:

• Low-carb, high-comfort: Zucchini stands in for noodles like a pro.
• Batch-friendly: Roll now, bake later, freeze for busy weeks.
• Customizable: Spice it up, add protein, swap cheeses—your kitchen, your rules.
• Meal-prep gold: Portion-controlled spirals keep macros tidy.

The Ingredient Game Plan

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Let’s keep it simple and flavorful. You don’t need a grocery store raid, just a smart cart.
For the “noodles” and filling:

• 3-4 medium zucchini, sliced lengthwise into thin sheets
• 2 cups fresh spinach (or 1 cup frozen, well-drained)
• 1 1/2 cups ricotta cheese (full-fat for keto glory)
• 1/2 cup grated Parmesan
• 1 cup shredded mozzarella (plus extra for topping)
• 1 egg
• 2 cloves garlic, minced
• 1-2 tbsp olive oil
• Salt, pepper, red pepper flakes (optional)
• 1 tsp Italian seasoning (or a mix of oregano, basil, thyme)

For sauce:

• 1 1/2 cups low-carb marinara (no added sugar)
• OR a quick Alfredo: 1/2 cup heavy cream + 1/2 cup Parmesan + 1 tbsp butter

Optional Upgrades

• Cooked Italian sausage or ground beef for extra protein
• Chopped basil and lemon zest in the filling (brightens everything)
• Nutmeg in the ricotta (just a pinch = chef’s kiss)

How to Build and Roll (No Tears Required)

Zucchini can get watery. We outsmart it with a few quick steps. You’ll roll tight, bake hot, and end up with cheesy spirals that slice cleanly.

1. Prep the zucchini: Slice lengthwise into 1/8-inch sheets (a mandoline helps). Lay slices on sheets, sprinkle with salt, and rest 10-15 minutes. Pat dry. FYI, this step keeps your roll-ups from turning into soup.
2. Give them a quick pre-cook: Brush with olive oil and either grill 1-2 minutes per side or roast at 400°F for 5-7 minutes until flexible. Let cool.
3. Make the filling: Sauté spinach with garlic in a little oil until wilted. Cool slightly. Mix ricotta, Parmesan, 1/2 cup mozzarella, egg, Italian seasoning, salt, pepper, and a pinch of red pepper flakes. Fold in spinach. Taste and adjust. IMO, a pinch of nutmeg does wonders.
4. Assemble the roll-ups: Spread a thin layer of sauce on the bottom of your baking dish. Lay out a zucchini slice, smear 1-2 tablespoons of filling, then roll from the narrow end. Place seam-side down in the dish. Repeat. If a slice seems flimsy, stack two slightly overlapping.
5. Top and bake: Spoon more sauce over the rolls, sprinkle with mozzarella and extra Parmesan. Bake at 400°F for 18-22 minutes until bubbly and golden at the edges.
6. Rest, then serve: Let it sit 5-10 minutes so the cheese sets. Don’t skip this unless you enjoy lava-mouth.

Pro Tips for A+ Texture

• Salt and pre-cook the zucchini. The only way to dodge excess moisture.
• Go light on sauce. You want coverage, not a pool.
• Pack the rolls snugly. They hold their shape and cook evenly.

Macros and Keto Notes (Because We Care)

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Exact numbers vary, but here’s a ballpark for one roll-up (with marinara and no meat):

• Calories: 180-220
• Fat: 14-16g
• Protein: 9-12g
• Net carbs: 4-6g

Add sausage or beef, and protein goes up while carbs stay friendly. Choose a marinara with no added sugar and 5g net carbs or less per half cup. If you need ultra-low-carb, use a light Alfredo or a simple garlic-butter drizzle.

Flavor Variations You’ll Actually Make

Let’s keep your taste buds excited so this doesn’t become “that recipe you made once.”

Meaty Classic

Brown Italian sausage with fennel and chili flakes. Fold a third into the filling and sprinkle the rest between rolls. This version tastes like a pizzeria date night, minus the bread basket.

Green Goddess

Add chopped basil, parsley, and lemon zest to the ricotta. Use Alfredo instead of marinara. Finish with toasted pine nuts for crunch. Fancy? A little. Worth it? Absolutely.

White Pizza Vibes

Skip marinara. Use Alfredo, extra garlic, and a mix of mozzarella-provolone on top. A dusting of cracked pepper at the end makes it taste restaurant-level.

Make-Ahead, Freeze, Reheat: Easy Mode

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Life gets wild. Your lasagna roll-ups don’t need to.

• Make ahead: Assemble up to 24 hours in advance, cover, and refrigerate. Add cheese right before baking.
• Freeze unbaked: Freeze the assembled roll-ups on a sheet pan, then transfer to a freezer container. Bake from frozen at 375°F covered for 25 minutes, then uncover and bake 15-20 more.
• Reheat leftovers: 350°F for 10-12 minutes or microwave in 30-second bursts. Don’t blast it or the zucchini goes mushy.

Serving Ideas that Make It a Meal

You’ve got melty, savory roll-ups. Now pair them smartly.

• Simple side salad: Arugula, cherry tomatoes, olives, and a lemony vinaigrette.
• Roasted veg: Broccolini or asparagus with Parmesan.
• Zoodles on zoodles? Maybe too much. Try sautéed mushrooms instead.
• Wine pairing: A dry Italian white (Pinot Grigio) or a light red (Barbera). For mocktails, lemon sparkling water with basil.

FAQ

Do I really need to salt the zucchini first?

Yes. Salting draws out water so your roll-ups don’t drown. Pat the slices dry after salting and give them a quick pre-cook. Two small steps, huge payoff.

Can I use eggplant instead of zucchini?

Totally. Slice eggplant lengthwise, salt, pat dry, and roast until bendy. Eggplant brings a richer, slightly smoky flavor. Just mind the thickness—too thick and it won’t roll.

What if I don’t like ricotta?

Swap with cottage cheese blended smooth, or mix ricotta with mascarpone for extra creaminess. You can also use a mix of ricotta and cream cheese for a denser, richer filling. IMO, a 50/50 ricotta-mascarpone blend tastes elite.

How do I add more protein without wrecking the texture?

Stir in cooked, finely crumbled sausage or ground turkey, or layer it between rolls. Don’t overload the filling or it’ll spill out. About 1/2 cup cooked meat per batch hits the sweet spot.

Is marinara keto-friendly?

Many are, but read labels like a hawk. Pick one with no added sugar and low net carbs per serving. If your jar looks suspiciously sweet, use Alfredo or a quick butter-garlic sauce instead.

Can I make this dairy-free?

You can with effort. Use a thick almond- or coconut-based ricotta alternative, a dairy-free mozzarella, and a dairy-free Alfredo. Flavor with extra herbs and a squeeze of lemon to keep it bright. FYI, texture will differ, but it still hits the comfort spot.

Final Thoughts

Keto Spinach and Ricotta Lasagna Roll-Ups bring all the cheesy, saucy satisfaction of lasagna without the carb hangover. They’re flexible, quick, and forgiving—exactly what weeknight dinners need. Roll a batch, stash some for later, and enjoy legit comfort food that still fits your goals. And if anyone asks where the noodles went? Smile and serve seconds.