Gluten Free Zucchini Roll-Ups with Creamy Nut Cheese and Fermented Tomato Sauce

It’s the middle of a warm sunny day, and you’re craving something fresh, light, and full of flavor. You head into your garden (or maybe just the local market) and see zucchinis gleaming under the sun. Instantly, you know what’s for dinner—Zucchini Roll-Ups. 

These are delicious and filled with creamy nut cheese, spinach, and a bold fermented tomato sauce, all gluten-free, dairy-free, raw vegan, and keto-friendly. Perfect for nourishing the body without compromising on taste or health goals, these roll-ups are a comforting and fabulous way to support your health.

Rolled zucchini isn't just beautiful to look at, they’re packed with nutrients to fuel you throughout the day. Whatever your dietary needs, managing your blood sugar, or simply wanting to eat more plant-based meals, this low carb recipe fits right in. Imagine serving this dish to family or friends—they'll be asking for seconds before they even realize it's vegan!

What Are Zucchini Rolls Made Of?

Instead of noodles, this recipe starts with thin zucchini strips delicately rolled around a luscious, dairy-free creamy nut cheese that is our form of a vegan ricotta, bright spinach, and a flavorful fermented tomato sauce. These simple ingredients are rolled together for a nutrient-packed meal that's fresh, rich, and satisfyingly delicious.

To speed up your prep time, keep the cheese and sauce on hand for many different dishes and to make this zucchini recipe in minutes.

How Do You Make Zucchini Rolls?

Grab your Fermented Tomato Sauce and Creamy Nut Cheese from the fridge.  (If you haven't prepared them yet, they are super simple to make in a food processor or blender!)

Take out a sharp knife or mandolin slicer and carefully slice zucchini into thin strips to create thin, paper-like sheets of zucchini. Toss them with a sprinkle of sea salt to soften them up a bit. Meanwhile, take the spinach and massage it with a pinch of salt until it wilts down, releasing its vibrant green juices (don't forget to save that liquid for something else later!). You may need to us a kitchen towel or paper towels to pat dry the zucchini strips or spinach.

Now, it’s time to assemble. Lay out thin strips of zucchini on a flat surface, spread some of the creamy nut cheese on top, then the sauce, then add a layer of spinach. Then repeat with the remaining zucchini slices.

Once assembled, the zucchini strip is gently rolled up to create beautiful rolls. It’s as simple as that! The best part? You don’t even have to turn on the oven or stove.

It's ready to enjoy just as it is as a meal or as a side dish with something like a delicious Blended Salad or a quick Spicy Kale Soup.

How Do You Customize This Recipe?

This is a great recipe on its own, but it is also adaptable.

• Swap out spinach for other greens like arugula or kale.

• Add a dash of your favorite herbs to the nut cheese or a handful of basil to the spinach, or spice up the fermented sauce with garlic or a pinch of cayenne for a little heat. 

• Sprinkle your favorite Italian seasoning, nutritional yeast, or garlic powder on top of the thin strips of zucchini.

• Don't have a fermented sauce on hand, use your favorite homemade sauce. You could even drizzle extra sauce on top.

• Want to add a little crunch? Toss some finely chopped nuts or seeds into the cheese mixture for texture. Throw in some more veggies like thinly sliced bell pepper into the zucchini roll.

You can easily tailor this dairy free dish to your own tastes or dietary needs without losing any of its fresh, satisfying qualities.

You could even top this dish with this Raw Vegan Parmesan Cheese or nutritional yeast.

If you don't want raw vegan, you could even bake this dish! Place the rolls in a baking dish, and bake uncovered at 375 degrees for 30 minutes.

How Do These Ingredients Help With Blood Sugar Balancing, Heart Health, and Hormones?

The ingredients in this low carb dish are perfect for keeping your hormones and blood sugar in check. Zucchini is super low in carbs, which helps prevent those unwanted blood sugar spikes. Spinach is packed with magnesium—which helps in balancing insulin and calming stress hormones like cortisol. The creamy nut cheese brings in healthy fats and protein. Plus, the tomatoes in the fermented sauce are full of antioxidants that support your heart and overall hormone health.

Zucchini

Zucchini has a low-glycemic load making it an excellent choice for maintaining stable blood sugar levels which means it won't cause blood sugar spikes. This makes it particularly helpful for those of us managing or trying to prevent diabetes or insulin resistance. 

Zucchini is also packed with essential vitamins A and C which are important in supporting the immune system. Vitamin A is needed for maintaining healthy vision and skin, while vitamin C is anantioxidant which helps to reduce oxidative stress that can contribute to chronic diseases and hormonal imbalances.

Zucchini is low in calories yet high in important nutrients, including potassium, which supports the heart by helping to regulate blood pressure, and folate needed for cellular function and tissue growth. 

Zucchini also contains carotenoids, such as lutein and zeaxanthin which are protective in eye health and reduce the risk of age-related macular degeneration. 

Spinach

Spinach  has a high magnesium content needed in muscle function, including that of the heart. Magnesium also supports a healthy insulin response. Spinach is an ideal food for maintaining balanced blood sugar levels and promoting metabolic health. It is also rich in folate, a B vitamin that is necessary for mood regulation and reproductive health. 

Spinach is full of essential micronutrients, including iron, manganese, and zinc which are vital for various functions, from immune support to energy production. It also contains smaller amounts of other important vitamins like E, A, C, and K, as well as thiamine (B1), pyridoxine (B6), and riboflavin. 

For the heart, spinach is a high dietary nitrate source which improves blood flow and lowers blood pressure enhancing cardiovascular health. 

Nut Cheese

Nut Cheese, made from soaked nuts, is packed with healthy fats and plant-based proteins. These fats and fiber in nuts are needed for balancing hormones, particularly those involved in metabolic processes. 

Fermented Tomato Sauce

Fermented sauce adds an extra boost of antioxidants thanks to tomatoes, which are rich in lycopene. Lycopene has been shown to promote heart health and reduce inflammation. It is beneficial to the gut microbiome, because it introduces probiotics and enhances the bioavailability of nutrients which helps in gut health and increasing microbial diversity.

This recipe for Zucchini Roll-Ups is a perfect choice for anyone looking for a meal with clean, wholesome ingredients. It’s not only delicious but also loaded with nutrients that support balanced hormones, stable blood sugar, and the heart. 

It doesn't matter if you're on a keto, raw vegan, gluten-free, or dairy-free diet, these zucchini roll-ups fit right in without compromising on flavor. Plus, they're fun to make and customize with a satisfaction that helps you feel energized and full, without the heaviness of traditional pasta dishes. It’s a healthy indulgence you can feel good about!

Where Can You Find This and Other Nutritious and Delicious Recipes Like It?

If you enjoyed this delicious dish, you'll discover even more mouthwatering, nutrient-dense recipes and a few tips in Dr. Ritamarie's Body Freedom Nutrition Lab. This recipe was adapted from Dr Ritamarie and Karen Osbourne (myfoodfitnessandfun.com), featured in Rawmazing Gluten-Free Pasta Dishes in the Healing Kitchen Show recordings. This collection is all about celebrating the vibrant flavors and health benefits of raw, gluten-free ingredients. Plus, you'll gain access to numerous ideas to keep your body thriving through the power of nutritious foods. Don't miss the chance to explore Dr. Ritamarie's Body Freedom Nutrition Lab trial course, where you'll find these recipes and so much more!