Enjoy these easy Mediterranean Zucchini Roll Ups—perfect for a nutritious, high-protein plant-based meal that’s surprisingly quick to prepare. This dish is packed with protein at 29 grams per serving and is notably high in calcium. It’s also lower in calories, making it a great option if you’re looking for a light lunch or dinner that brings some delicious Mediterranean flavors.
Each roll is crafted from thinly sliced zucchini, filled with a rich mixture of tofu, basil, sundried tomatoes, kalamata olives, and nutritional yeast, then smothered in a hearty tomato sauce and topped with crunchy almonds. You are going to love it!
As always, let me know if you make it in the comments at the bottom of this post!
Why I Love This Recipe
- High in Protein: Each serving is packed with tofu, making it a great source of protein.
- Lower-Calorie: Ideal for those seeking a nourishing meal without excess calories.
- Prep-Ahead Convenience: Easily assembled ahead, perfect for hosting.
- Refreshing: The zesty lemon and fresh basil make each bite burst with summer flavors.
Ingredient Notes
- Extra Firm Tofu: High in protein and a perfect texture for roll-ups.
- Nutritional Yeast: Adds a cheesy flavor while being vitamin B-rich.
- Kalamata Olives: They give a bold, Mediterranean flavor to the dish.
- Sundried Tomatoes: Offer a concentrated burst of umami and sweetness.
- Zucchini: Its mild flavor makes it perfect for highlighting the robust filling, and the texture adds a light crunch.
How to Make This Recipe (Summary)
Start by preheating your oven to 400°F. Combine basil, garlic, sundried tomatoes, lemon zest, nutritional yeast, and olives in a food processor. Add tofu and blend until mixed but chunky. Shave the zucchini into thin slices and layer on a spread of tomato sauce. Roll the tofu mixture in zucchini slices, place in a dish, and cover with more sauce. Bake until golden. View recipe card below for detailed instructions.
Variations and Tips
- Substitute Almonds: Try toasted pine nuts for a different crunch and flavor.
- Make it Crispy: Add bread crumbs on the top before baking.
- Serving Suggestions: Serve with toasted buckwheat bread for added texture. A nice green side salad would be lovely, or if you’re looking for one that’s slightly more elaborate, my Tuscan Salad would pair really well with the zucchini roll-ups.
- Save the Core: Use the zucchini core in other dishes such as soup or in pasta sauce. They would be great in my Minestrone Soup or Roasted Veggies Lasagna.
Why You’ll Love These Mediterranean Zucchini Roll Ups TLDR
- Nutrient-rich
- Flavorful
- Easy to prepare
- Customizable
- Perfect for guests
Mediterranean Zucchini Roll Ups
Video
Ingredients
- 1 cup fresh basil
- 2 garlic cloves (peeled)
- 4 sundried tomatoes
- 1 lemon (zest only )
- 2 tbsp nutritional yeast
- 9 Kalamata olives (pitted)
- 10.5 oz extra firm tofu
- 2 zucchinis (use outer part, avoid watery core)
- 14 oz passata (or Napoletana pasta sauce)
- 1 tbsp chopped almonds
Instructions
- Preheat the oven to 400 °F.
- In a food processor, combine basil, garlic, sundried tomatoes, lemon zest and juice, nutritional yeast, and olives. Pulse a few times until the ingredients are coarsely chopped. Add the tofu and process until the mixture is well combined but still retains some texture.
- Using a vegetable peeler or a mandoline, shave the zucchini into thin, long slices. Make 32 slices. I prefer using the outer part of the zucchini for this recipe because the core tends to be more watery (when you get to the “seedy part”) and doesn't hold together as well. Save the remaining zucchini cores for another dish.
- In an oven-safe skillet or baking dish, spread half of the tomato sauce evenly along the bottom.
- Take roughly 2 tablespoons of the tofu mixture and firmly press it in your hands to shape it into a small, oblong log. Layer 2 zucchini slices together. Place the log at one end of the zucchini slices. Gently press to set it in place, then carefully roll the zucchini tightly around the tofu log. Stand the roll upright in the prepared skillet, with the tofu log facing upwards. Ensure it is snug but not crowded. Repeat with the remaining zucchini slices and tofu mixture. I made 16, but it’s okay if you make a bit more or less; it will vary slightly depending on the size of your zucchinis.
- After all the rolls are placed in the skillet, pour the remaining tomato sauce in between the zucchini rolls.
- Bake in the preheated oven for about 25 minutes or until the tofu tops are slightly golden and the sauce is bubbling.
- Remove from oven and allow to cool slightly before serving. Top with chopped almonds and enjoy on their own or with a slice of toasted bread.
Per Serving
FAQ
Absolutely, assemble the rolls ahead and bake when needed.
Yes, it uses plant-based ingredients like tofu and nutritional yeast.
They’re great for stir-fries or adding to soups.
Yes, they freeze well. Just thaw and bake when ready to eat.
You can use seeds such as pumpkin or sunflower seeds as a substitute.
Absolutely, the zucchini roll-ups are suitable for a gluten-free diet.
Thank you for reply! I bought the basil –large leaved– still on the stem, at Trader Joes. Have no idea what kind! I will check. As for sundried tomatoes, I can find them everywhere but not whole. I will give it another go sometime because I can have portions that will be “acceptable” to my temporary FODMAP diet.
Best!
Of course! Good luck with the FODMAP diet, I know it’s not the easiest one to get a hold on, you got this 💕
I fumbled! Made it for 4. Two cups of basil (no grams noted) made the filling taste like licorice. “8 sundried tomatoes” had no meaning because all the sundried tomatoes I could find were sliced and I had no idea how many to use to equal- “two tomatoes”…. again, grams would have helped. Lastly, my zucchini weren’t fat (wide)enough to yield easy to roll logs and would not “seal” when wrapped. No beginner’s luck for me with this recipe.
Yours looked delicious.
Hey Marla, I’m so sorry the recipe didn’t turn out the way you hoped! Just a heads-up, if you click on “metrics” above the ingredients list, it’ll show you the cup measurements in grams for the basil, which might help next time. Did you possibly use Thai basil? Regular basil shouldn’t have that licorice flavor at all.
Also, sorry you had trouble finding sun-dried tomatoes! They’re pretty easy to find where I am. For future reference, 1 sun-dried tomato usually weighs around 2g, but no worries—adding a little more or less works just fine in this recipe!
This recipe was on my list. It looks so beautiful! Today I finally made it, followed all your instructions, made it for 2 from 1 zuchini. It looked absolutely gorgeous and was very delicious. Will be made again!! By the way, we had it with roasted sweet potatoes, chickpeas, onion and garlic in harissa and a bit of olive oil. The dishes went very well together. Thank you for this great recipe!!
Hey Suzanne, I’m so happy you loved it! Love the added veggies in harissa, sounds like a great match 😍