Keto Sausage Lasagna Roll Ups Recipe
Lasagna is a classic Italian dish that is loved for its layers of pasta, savory meats, creamy cheeses, and rich tomato sauce. However, the traditional lasagna often doesn’t fit into a low-carb, keto lifestyle because of the pasta. The solution? Keto Sausage Lasagna Roll-Ups, a creative, low-carb twist on the classic dish that uses zucchini noodles or other keto-friendly alternatives. This version is a perfect choice for anyone who is following a ketogenic diet but still craves the deliciousness of a hearty lasagna.
In this recipe, we’ll be rolling up savory sausage, cheese, and marinara sauce in thin zucchini slices, eliminating the carbs from traditional lasagna noodles. The result is a dish that’s just as satisfying, comforting, and flavorful, with all the richness of a traditional lasagna, but without the carb overload.
Preparing the Zucchini Noodles
One of the most crucial steps in this recipe is preparing the zucchini. Zucchini has a high water content, so it’s essential to draw out as much moisture as possible before using it in the roll-ups to prevent sogginess.
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Slice the Zucchini: Cut off the ends of the zucchini, then slice it lengthwise into thin, long strips, about 1/8 inch thick. You can use a mandoline slicer for consistent slices.
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Salt the Zucchini: Lay the zucchini slices in a single layer on a clean kitchen towel or paper towels. Sprinkle them generously with salt. This will help draw out the excess moisture. Let the zucchini sit for about 15 minutes, then gently blot the slices with another towel to absorb any liquid.
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Pre-cook the Zucchini: Lightly grill or pan-fry the zucchini slices for 1-2 minutes per side to soften them and ensure they are flexible. This step helps to improve the texture and prevents the zucchini from becoming mushy during baking.
Making the Sausage Filling
While the zucchini is drying, prepare the sausage filling.
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Cook the Sausage: Heat a tablespoon of olive oil in a large skillet over medium heat. Add the ground sausage and break it up with a wooden spoon as it cooks. Cook until browned and fully cooked through, about 7-10 minutes.
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Add Garlic: Once the sausage is cooked, add the minced garlic and sauté for an additional minute, until fragrant.
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Mix in Ricotta: In a large mixing bowl, combine the cooked sausage, ricotta cheese, 1 cup of shredded mozzarella cheese, grated Parmesan, and the egg. Stir everything together until fully combined. Season with salt and pepper to taste. Add the chopped fresh basil and stir again.
Making the Marinara Sauce
While the sausage filling is cooling slightly, you can make the marinara sauce.
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Sauté the Garlic: In a small saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant.
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Add the Tomato Sauce: Pour in the tomato sauce (or crushed tomatoes) and stir. Bring it to a simmer, and then lower the heat to maintain a gentle simmer for about 10 minutes.
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Season the Sauce: Add the dried oregano, chopped fresh basil, salt, and pepper. Continue to simmer for another 5 minutes, allowing the flavors to meld together.
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Taste and Adjust: Taste the sauce and adjust seasoning if necessary. If you prefer a slightly sweeter sauce, you can add a tiny pinch of stevia or a keto-friendly sweetener, but this is optional.
Assembling the Roll-Ups
Now it’s time to assemble the roll-ups!
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Preheat the Oven: Preheat your oven to 375°F (190°C).
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Spread Sauce in the Baking Dish: In a 9×13-inch baking dish, spread a thin layer of marinara sauce along the bottom to prevent the roll-ups from sticking.
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Assemble the Roll-Ups: Lay a zucchini strip flat on a clean surface. Spread a generous amount of the sausage filling along the center of the zucchini strip. Carefully roll the zucchini around the filling, creating a tight roll. Place the roll-up seam-side down in the prepared baking dish. Repeat with the remaining zucchini strips and filling.
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Top with Sauce and Cheese: Once all the roll-ups are in the dish, pour the remaining marinara sauce over the top. Sprinkle the remaining shredded mozzarella cheese over the top of the sauce.
Baking the Keto Sausage Lasagna Roll-Ups
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Cover and Bake: Cover the baking dish with aluminum foil and bake for 20-25 minutes.
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Uncover and Continue Baking: After 20-25 minutes, remove the foil and continue baking for an additional 10-15 minutes, or until the cheese is bubbly and golden brown.
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Garnish and Serve: Remove the roll-ups from the oven and let them cool for a few minutes before serving. Garnish with chopped fresh basil for a vibrant touch.
Serving Suggestions
These Keto Sausage Lasagna Roll-Ups are a complete meal on their own, but you can serve them with a variety of keto-friendly sides to round out the meal. Some great options include:
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Garlic Bread (Keto Version): Make some keto-friendly garlic bread using almond flour or coconut flour.
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Side Salad: A simple side salad with mixed greens, avocado, olive oil, and balsamic vinegar complements the richness of the lasagna.
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Roasted Vegetables: Roasted Brussels sprouts, cauliflower, or asparagus are excellent low-carb sides.
Variations and Customizations
You can easily customize this recipe based on your preferences and dietary needs.
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Substitute Ground Meat: If you’re not a fan of sausage, you can substitute ground beef, turkey, or chicken in the filling.
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Dairy-Free Option: For a dairy-free version, use non-dairy ricotta, mozzarella, and Parmesan, or omit the cheese altogether for a more Mediterranean-style dish.
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Add Spinach or Mushrooms: You can add sautéed spinach or mushrooms to the sausage filling for extra flavor and texture.
Conclusion
These Keto Sausage Lasagna Roll-Ups are a delicious and satisfying alternative to traditional lasagna. By replacing high-carb noodles with zucchini and using a savory sausage and cheese filling, this recipe gives you all the flavors of lasagna without the carbs. Whether you’re following a keto diet or just looking for a low-carb meal, this dish is sure to be a hit with your family and friends.
Keto Sausage Lasagna Roll Ups Recipe
Lasagna is a classic Italian dish that is loved for its layers of pasta, savory meats, creamy cheeses, and rich tomato sauce. However, the traditional lasagna often doesn’t fit into a low-carb, keto lifestyle because of the pasta. The solution? Keto Sausage Lasagna Roll-Ups, a creative, low-carb twist on the classic dish that uses zucchini noodles or other keto-friendly alternatives. This version is a perfect choice for anyone who is following a ketogenic diet but still craves the deliciousness of a hearty lasagna.
Ingredients
- For the Roll-Ups:
- 1 lb Italian sausage (mild or spicy, depending on preference)
- 8 large zucchini (about 2 medium-sized zucchinis, sliced lengthwise into thin strips)
- 1 cup ricotta cheese (or cottage cheese)
- 1 cup shredded mozzarella cheese (plus more for topping)
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- Salt and pepper to taste
- For the Marinara Sauce:
- 2 cups sugar-free marinara sauce (or homemade keto-friendly marinara)
- 1/2 tsp red pepper flakes (optional)
- 1 tbsp olive oil
- 1 tsp dried basil
- 1/2 tsp garlic powder
- Salt and pepper to taste
- For Garnish:
- Fresh basil (optional)
- Extra Parmesan cheese (optional)
Instructions
- Prepare the Zucchini:
Preheat the oven to 375°F (190°C). Slice the zucchinis lengthwise into thin strips (about 1/8-inch thick) using a mandoline slicer or sharp knife. Lay the strips on a paper towel to absorb excess moisture. You can lightly salt them and let them sit for 5-10 minutes to draw out more moisture, then blot them dry with paper towels. - Cook the Sausage:
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the Italian sausage, breaking it up into smaller pieces as it cooks. Cook until browned and fully cooked through, about 6-8 minutes. Drain excess fat if necessary, then stir in minced garlic and Italian seasoning. Set the cooked sausage aside. - Make the Ricotta Filling:
In a bowl, combine ricotta cheese, mozzarella cheese, Parmesan cheese, egg, salt, pepper, and a pinch of Italian seasoning. Stir until well combined. - Prepare the Marinara Sauce:
In a small saucepan, heat the olive oil over medium heat. Add the marinara sauce, red pepper flakes (if using), garlic powder, dried basil, salt, and pepper. Stir to combine and let it simmer for 5 minutes to meld the flavors. Adjust seasoning if needed. - Assemble the Roll-Ups:
Spread a thin layer of marinara sauce on the bottom of a baking dish (9x13 inch works well).
Take a zucchini strip, place a spoonful of the ricotta mixture in the center, then top with a spoonful of the cooked sausage. Roll the zucchini strip up tightly, and place the roll-up seam side down in the baking dish. Repeat with the remaining zucchini strips. - Top the Roll-Ups:
Once all the roll-ups are in the baking dish, spoon the remaining marinara sauce over the top. Sprinkle with extra shredded mozzarella cheese and Parmesan. - Bake:
Cover the baking dish with aluminum foil and bake for 25 minutes. Then, remove the foil and bake for an additional 10-15 minutes until the cheese is bubbly and golden. - Serve:
Let the lasagna roll-ups cool for a few minutes before serving. Garnish with fresh basil and a sprinkle of Parmesan cheese.
Notes
- Zucchini Moisture: Zucchini can release a lot of moisture while baking. To avoid a watery dish, make sure to salt and dry the zucchini slices before assembling the roll-ups.
- Sausage Options: You can use sweet or spicy Italian sausage, or even swap it for ground beef, turkey, or chicken if preferred.
- Cheese Variations: Feel free to use other cheeses like provolone or gouda for added flavor.
- Freezing: These roll-ups freeze well. To freeze, assemble the dish but don't bake it. Cover tightly with plastic wrap and aluminum foil, then freeze. When ready to cook, bake from frozen for about 50-60 minutes, covered, and then uncover to bake for an additional 10-15 minutes.