Vegetarian Lasagna Roll Ups

This fun twist on classic Lasagna is my little way to spice things up. Traditional Italian lasagna, for me, is the ultimate comfort dish, but can be heavy. To be true to myself and my tastes, I tried to include all the flavors and textures of traditional Italian lasagna but with less fuss and more nutrition.

This vegetarian lasagna roll-up recipe is one of my favorite recipes. I have tried many different types of lasagna over the years, including gluten-free versions and turkey lasagna soup.

If you want to save time, you can make your own spaghetti sauce. It's easy to layer lasagna noodles with cheese and zucchini strips, then roll them up into a sleeping bag. Bake them in your favorite casserole dish.

After only 40 minutes, their tops are golden brown and the cheese filling is melted and delicious. I could hardly wait to dig in before they cooled down. These lasagna roll-ups are a great option if you want a lighter version of the classic lasagna. They're also just as delicious, filling, and satisfying.

Ingredients in this Lasagna Roll Ups recipe

You may already have pantry staples on hand. You can easily find them if you don't. What you'll Need:

• Cheese: The stuffed lasagna rolls are made with a mixture of goat cheese and mozzarella. Ricotta is also added. The final sprinkle of Parmesan gives the crust a golden brown color.
• GarlicA generous amount of garlic is added to the creamy stuffing.
• Seasonings Black pepper and salt enhance the taste. crushed pepper flakes can be added to give it a little kick.
• Oil Use a high-quality extra virgin olive oil like our smooth and buttery Italian Nocellara.
• Zucchini :Adds texture and flavor to the lasagna rolls ups, as well as nourishing them with vitamin C and potassium.
• Lasagna noodles Choose standard lasagna noodles, not the no-cook varieties. You'll have to boil them until just soft enough to roll.
• Pasta Sauce: Save time by buying a jar tomato basil pasta sauce or make your own simple spaghetti sauce to give you a home-cooked feel.
• HerbsA generous amount of Parsley gives the stuffing a rich flavor. Just before serving, a basil decoration adds color and freshness.

How To Make Lasagna Roll-Ups

This recipe is easy to make and a great activity for kids on Sunday afternoons. This recipe for lasagna rolls is easy to make.

Prepare your zucchini and noodles.

• Prepare yourself. Pre-heat your oven to about 450 degrees Fahrenheit. Bring a large pot with salted water up to high heat. Line a large tray or surface with parchment paper.
• Bake the zucchini. Slice 4 large zucchinis lengthwise into thin slices and brush both sides with olive oil. Lightly season with salt. Arrange the vegetables on a large baking sheet or two sheets of baking paper without overlapping. Bake for 10-15 minutes until the potatoes are tender. Reduce the temperature to 350degF and remove the zucchini from the oven. Let the zucchini cool for a few minutes.
• While the zucchini roasts, cook 1 pound of lasagna noodles in salted boiling water according to package instructions (mine took about 12 minutes). Cook 1 pound lasagna noodles according to package instructions in salted boiling water while the zucchini roasts (mine took 12 minutes). Transfer immediately to cold water and drain. Drain the noodles and place them flat on parchment paper.

The next step is to make the stuffing and bake it.

• Prepare the filling. In large bowl, combine 20 ounces ricotta with 6 ounces goat cheese, 2 cup of shredded mozzarella and chopped parsley from one bunch of parsley. Add 3 tablespoons chopped garlic. To taste, season with salt, red pepper flakes, or both. Add olive oil in a small amount, not more than one tablespoon. Mix the mixture until it is well combined.
• Start layering. Spread a thin layer of cheese filling evenly on each lasagna noodle. Roll the lasagna tightly and keep the seam side down. Top with a slice roasted zucchini.
• Prepare yourself. Pour 2 1/4 cups pasta sauce and 1/2 a cup of water in the bottom of an 9 x 13-inch baking dish.
• Add the rolls. Turn the rolls on their side, and place them in the baking dish. Add the remaining 1/4 cup grated Parmesan and 1/4 cup pasta sauce. You can also add more mozzarella if you like.
• Cook. Roast on the middle rack for 40 min. Check the bottom half way through to make sure it is not dry. If necessary, add up to 1/4 cup of water.
• Remove the dish from the oven and allow it to cool down for a couple of minutes. Serve garnished with fresh basil.

How to freeze

This recipe for lasagna rolls ups is easy to store and reheat. You can freeze the extra dish if you have one. How to meal-prep and freeze this recipe

• Make one night in advance: Assemble the lasagna roll completely with the tomato sauce, but don't bake. Cover tightly with plastic wrap and refrigerate until you are ready to bake.
• To freeze : Assemble the lasagna in a freezer-safe baking dish, add the tomato sauce and bake it (most casserole dishes and baking dishes are freezer-safe but you should check). The unbaked rolls can be frozen for up to a month if they are tightly covered (I use several layers of foil and plastic wrap). The lasagna rolls should be thawed in the refrigerator for about 36 hours before baking.
• Keep leftovers for up to three days in the refrigerator. Then, heat them in a 325degF, foil-tented, oven. You may need to add some liquid to the bottom pan.

What to serve with Lasagna roll ups

You can serve the lasagna rolls as a side to meats like chicken breasts or pork chops for a special dinner party.

These lasagna rolls are usually served as a main vegetarian dish, along with a good salad and focaccia. I can think of panzanella, peach, lemon, parmesan, and panzanella.

Browse all Mediterranean Recipes

Visit our Shop.

This post was recently updated to include new information.

The Mediterranean Dish first published Vegetarian Lasagna roll ups.

Frequently Asked Questions

What should I be eating in a Mediterranean day?

The Mediterranean diet is rich in healthy fats, protein, and lots of fresh fruits, veggies, and whole grains. A Mediterranean diet should consist of seven to 10 daily servings fruits and vegetables, as well as two to four 3-ounce meals of lean protein, such as chicken or fish. Healthy fats like olive oil and nuts are also encouraged in moderate amounts. Each day, aim to eat at least three portions of whole grains like quinoa, barley and oats.

Limiting foods that can be harmful when consumed regularly is crucial. This includes all processed foods, sugar, unhealthy oils, starches, sweetened drinks like soda or juices, and red meats that contain saturated fats or nitrates. Avoiding dairy is a good idea. If you do want to include dairy, it should be done sparingly. You should limit the number of fish you eat to three per week. Mercury contamination can cause nutritional problems and may even lead to problems with your health.

You can get the most out of your Mediterranean diet by planning meals. Make sure to pay attention to what ingredients are included in the dishes you choose.

Mediterranean food is delicious and rich in nutrients. It can be a fun way to eat. For the best health, choose high-quality proteins like wild-caught fish and grass-fed meats, as well as organic eggs, to ensure you are eating healthy meals. Include heart-healthy fats in nuts, olives. avocados, extra Virgin Olive Oil, and Coconut oil. In your meals, make sure you include plenty of fresh, frozen, and whole grain options such as quinoas, barley, and oatmeal. Reduce unhealthy fats, added sweetness, processed food, starches, red and processed meats.

Can I lose weight on the Mediterranean diet?

Yes, you can lose weight on the Mediterranean Diet. Because the diet focuses on whole foods like vegetables, fruits, legumes, and olive oil, it can reduce calories and provide vital nutrients for your overall health and well-being. Incorporating exercise into your diet can help to lose excess calories and aid in weight loss. Additionally, reducing highly processed foods, red meat consumption, and added sugars can help maintain a healthy weight over time if paired with the right mindset!

Is the Mediterranean diet suitable to people with diabetes?

People with diabetes and other medical conditions will benefit from the Mediterranean Diet. This diet is based on whole foods, focuses on healthy fats instead of butter or lard, and minimizes refined sugars and carbs. This helps lower the risk of developing it in people not yet diagnosed and regulates blood sugar levels for people with diabetes. Incorporating some exercise into this diet will help maintain and control blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

What are the main food items in a Mediterranean-style diet?

Mediterranean food includes fruits, vegetables and whole grains as well as legumes, nuts and healthy fats like olive oil and olives. Eating fresh ingredients over pre-packaged processed food items is encouraged whenever possible. It is better to use herbs than salt to spice up meals. For the best results of this diet, you should include some physical activity into your daily routine. Incorporating mindful eating techniques with family and friends when sharing food can help make this diet more enjoyable for those following it.

What's a typical Mediterranean breakfast?

A Mediterranean breakfast might include a mix of protein, healthy oils, and carbohydrates. Eggs can be cooked in olive oils with roasted vegetables, or served with Greek yogurt or Cheese. Whole-grain toast is also an option. Quinoa porridge can also be made with fresh fruits, nuts, seeds, and quinoa porridge. Avocado toast with tomatoes and Feta cheese is another great breakfast option. Begin your day on the Mediterranean with high-quality proteins like wild-caught seafood, grass-fed beef, organic eggs and nuts. Choose nutritious carbohydrates such as whole grains like quinoa and oats; limit sugar by opting for fresh fruits instead of sweetened yogurts or cereals; add healthy fats to your meal such as avocado, extra virgin olive oil, olives, and coconut oil; and supplement your breakfast with some green tea for added antioxidants.

Statistics

• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)

External Links

[TAG74]

• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

[TAG76]

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets Overall 2023 - Expertly Reviewed - US News Health

[TAG79]

• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of the Mediterranean Diet: Literature Review - PMC

[TAG82]

• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF). Citrus as a Mediterranean Diet Component

How To

How does the Mediterranean Diet support brain health?

Mediterranean diet is a diet that consists of eating a variety of whole foods, fruits, vegetables, legumes and nuts. Red meat and added sugar are not allowed. It has been shown to have many health benefits, including better brain function. According to research, the Mediterranean Diet can slow the aging process and reduce the risk of developing dementia. It may improve mood and offer protection against oxidative stress as well.

Numerous aspects of the Mediterranean Diet support brain health as well as cognitive decline. Consuming large amounts antioxidant-rich food items like fruits and veggies, which are rich in vitamins and minerals, has the greatest benefit. Monounsaturated fats, such as olive oils, are important for maintaining healthy omega-3 levels. This is critical for brain health. Limiting processed carbohydrates can also help improve mental clarity. It stabilizes blood glucose levels throughout the day, and reduces inflammation related to chronic diseases like Alzheimer's and stroke.

A Mediterranean diet that includes plenty fresh fruits and vegetables, lean proteins like chicken or fish, whole grains, healthy fats like olive oil, red wine occasionally, and moderate dairy intakes like yogurt and cheese can help maintain adequate nutrition over time. It will also help with cognitive decline. In addition, regular vigorous exercise will strengthen serotonin, which is a key component of mental well being. These tips will increase your chances for good mental health and physical well-being into old age.

Resources:

[TAG85] FOOD OF THE WORLDIn this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the..

[TAG86] FOOD OF THE WORLD In this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the

[TAG87] We dive deep into the world of the carnivore diet as we challenge @anthonychaffeemd a neurosurgeon resident and expert on the #carnivorediet ...

[TAG88] Are you looking for the best baked cod recipe ever? You've FOUND it! This incredibly flavorful Mediterranean diet meal is loaded with all the healthy

[TAG89] CBS4's Naomi Ruchim reports on the new diet findings.

[TAG90] DISCLAIMER: I AM NOT A NUTRITIONIST. Consult your your doctor before taking any vitamins and making any diet changes! I have consulted with my doctor

[TAG91] HW: 252lbs | 114kgCW: 196.4 | 89 kgHeight: 5'4Helloooo ♡ I'm Ashley, and this is my self proclaimed glow up year. Im on a mission to become my..

[TAG92] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG93] There are many aspects of our eating habits that could be vastly improved. In fact, the Standard American Diet, which is full of processed foods,..

[TAG94] This Greek salad with chickpeas, tomatoes, cucumbers and feta is an evolution of the classic Greek salad, with the addition of chickpeas, which make it more

[TAG95] Juicy peaches are one of the best parts of summer. We've narrowed it down to our favorite summer peach recipes, Mediterranean diet inspired. The post Our 8

[TAG96] A Mediterranean diet may help reduce dementia symptoms, according to studies. Here's an easy recipe from Barcelona-based Chef Sarah Stothart.To catch

[TAG97] Explore the variety of virtual Healthy Living classes hosted by Bronson Health educators. Looking for more information on eating well, moving your..

[TAG98] Good news—it's okay to enjoy small amounts of alcohol and dessert while you follow the Mediterranean Diet. Oldways' Director of Nutrition Kelly Toups

[TAG99] The magic elixir of olive oil, lemon, and honey, when combined and left overnight, unfolds a treasure trove of benefits that can truly transform your

[TAG100] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG101] The magic elixir of olive oil, lemon, and honey, when combined and left overnight, unfolds a treasure trove of benefits that can truly transform your health

[TAG102] Ingredients Basic Pizza Dough see recipe 2 tablespoons olive oil 16 oz sliced button mushrooms ¼ onion, finely chopped 1 teaspoon dried Italian..

[TAG103] This zucchini parmesan recipe skips breading and frying for a light, vegetarian, and gluten free dinner that’s quick and easy. The post Zucchini..

[TAG104] #wholefoodplantbased #healthy #vegan #healthycookingwithshaydaWelcome to Healthy Cooking with Shayda as we go live today at 5:00pm Pacific Time! ..

[TAG105] #wholefoodplantbased #healthy #vegan #healthycookingwithshayda Welcome to Healthy Cooking with Shayda as we go live today at 5:00pm Pacific Time! Today,

[TAG106] ABOUT MACKEREL In the Eastern Mediterranean, oily fish are incredibly esteemed. These include mackerel, anchovies, and sardines, among others. We eat them

[TAG107]   BULGUR 101: A lot of people confuse bulgur with cracked wheat. It is cracked wheat, usually Durum, but with a difference. Bulgur is parboiled. That makes it

[TAG108] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG109] SOY SAUCE AND THE MEDITERRANEAN DIET It might seem incongruous to include soy sauce in recipes that embrace the plant-based traditions of Ikaria and the wider

[TAG110] These easy healthy snack ideas will help you stay on track with the Mediterranean diet - one of the healthiest diets in the world - and I'll be sharing my top

[TAG111] Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little

[TAG112] A mini triangle-shaped version of tiropita, tiropitakia is a traditional Greek dish where feta cheese is wrapped in filo dough and baked until crispy.

[TAG113] Lenny Kravitz (58 years old) I Haven’t Been SICK In 37 Years| The SECRET To My Youthful lookIn this inspiring video, rockstar Lenny Kravitz h Reveals

[TAG114] Summer Dinner For 2 Ingredients For the lamb 4 small loin lamb chops, about 1 lb total Lamb Marinade ¼ cup olive oil ¼ cup lemon juice ½ teaspoon..

[TAG115] Italian antipasto and a sweet and spicy sun-dried tomato aioli upgrade the classic chicken sandwich in this chicken sandwich recipe.The post..

[TAG116] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG117]   HELPFUL TIP: Bread salads abound across the Mediterranean and were typically a way to make use of leftover bread. Remember, the Mediterranean diet and the

[TAG118] Welcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition. From paleo, keto, Mediterranean and plant-based diets

[TAG119] This video discusses diet to lower high blood pressure or hypertension. High blood pressure, also known as hypertension, is a common condition that can

[TAG120] At Paleovsketo.com, we bring you only the highest quality content on the lifestyle choices of Paleo, Keto, Mediterranean, and plant-based dieting,..

[TAG121] Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the

[TAG122] Discover the vibrant flavors of Greek Salad in this mouthwatering recipe video. Fresh veggies, tangy feta cheese, and a zesty dressing create a refreshing

[TAG123] When you "eat this, not that", you make healthy choices to eat better with 10 healthy food swaps. Following the Mediterranean diet is all about balancing those

[TAG124] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG125] Viewers will embark on a journey exploring the origins of the Mediterranean diet and understanding its core principles. We'll dive into why this eating pattern,

[TAG126] Ok yall! So my holistic lifestyle is in full effect! I've been moving more, and working on my mindset, and now it's time to change my eating habits...this is a

[TAG127] Mediterranean Diet Weight Loss Program: https://www.mediterraneanliving.com/mediterranean-diet-program-for-weight-loss/ The Mediter […]

[TAG128] There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This

[TAG129] Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with

[TAG130] Sharing Mediterranean diet inspired recipes and realistic meal ideas for those warm summer days when it's just too hot to cook! The post 50 Easy Dinner Ideas

[TAG131] Why is summer the best time to lose weight? There's a certain synchronicity between the arrival of summer and the growing desire to lose weight and adopt a

[TAG132] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG133] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive

[TAG134] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons You Should Be Cooking

[TAG135] Creamy, Greek yogurt dressing with fresh dill, lemon and garlic. Perfect as a salad dressing or as a dip for veggies. The post Dill Yogurt Dressing appeared

[TAG136] This scrumptious Mediterranean grilled tomato mozzarella sandwich features juicy tomatoes, melted mozzarella, complemented with extra virgin olive oil and…The

[TAG137] Sharing simple ways to create a Mediterranean diet Memorial Day spread that anyone would find delicious and refreshing. The post Mediterranean Diet Memorial

[TAG138] A lighter and healthier version of the original classic, this Baja inspired margarita is simple, made with fresh ingredients and delicious!The post Baja

[TAG139] Juicy tomatoes, tangy fresh mozzarella and fragrant basil come together to make this this flavorful and easy to make…The post Caprese Skewers appeared first on

[TAG140] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG141] If you order a copy of my book The Mediterranean Diet Cookbook for Beginners, you will receive the eBook…The post Free E-book with Book Purchase appeared first

[TAG142] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG143] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG144] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG145] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG146] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG147] Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

[TAG148] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG149] This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

[TAG150] Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding

[TAG151] These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.

[TAG152] This Easy Baked Spinach and Feta Cheese Frittata is a breeze to make and comes together in less than 30 minutes! Ideal for a weekend brunch, a hearty and

[TAG153] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of