Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Prep Time 20 minutes Cook Time 40 minutes Total Time 1 hour Servings 6 servings Calories 353 kcal

Ingredients

  • Salt
  • 1 Tbsp. Olive oil
  • 2 cloves garlic crushed
  • ½ cup sweet onion finely diced
  • 3/4 lb. ground turkey
  • 1 ½ cups Marinara sauce
  • 2 cups mozzarella cheese divided
  • 1 cup ricotta full-fat
  • ½ cup Parmesan cheese
  • 1 egg
  • 2 tsp. Italian seasonings
  • ½ tsp. salt
  • ¼ tsp. Pepper

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE


Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Instructions

  1. Preheat oven to 400 degrees.
  2. Using a mandoline, cut zucchini lengthwise into 1/8 inch thick slices. (You can also use a knife, just be careful!) You should have about 24 slices.
  3. Lay zucchini flat and sprinkle with salt. Let sit for at least 15 minutes. Before rolling, dab zucchini with a paper towel to get rid of excess moisture. (See note for an even less soggy way!)
  4. In a large skillet over medium heat combine oil, crushed garlic, and onion. Saute for 2-3 minutes. Add ground turkey and cook for an additional 6-8 minutes, or until completely cooked through.
  5. Pour 1 cup marinara sauce into the bottom of a 9-inch square baking dish.
  6. In a medium bowl combine 1 cup mozzarella, ricotta, Parmesan cheese, egg, Italian seasonings, salt and pepper. Mix until combined.  Add ground turkey mixture and stir until combined.
  7. Place 1 ½ tablespoons of the turkey and cheese mixture along a zucchini slice. Roll zucchini slice up and place in a 9-inch square baking dish. Repeat with remaining cheese mixture and zucchini slices.
  8. Pour remaining ½ cup marinara sauce over the roll-ups and top with 1 cup mozzarella cheese.
  9. Bake in preheated oven for 25-30 minutes.
  10. Serve with fresh parsley and enjoy!  Serving size is 4 zucchini roll-ups.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Recipe Notes

*Follow step #3, but also refrigerate your zucchini roll-ups overnight.  Do this AFTER rolling them up but BEFORE baking them and adding the marinara.  After a few hours, they will have released a lot more moisture and you can simply drain out the extra liquid before adding your marinara sauce and baking.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Meal Prep and Storage

  • To Prep-Ahead: Make the zucchini roll-ups and cover and refrigerate until ready to bake. Bring to room temperature before placing in the oven. You can also bake and then refrigerate or freeze.
  • To Store: Keep any remaining roll-ups in an airtight container in the refrigerator for up to 5 days.
  • To Freeze: Prepare the recipe and let it cool completely. Then, store in a freezer-safe airtight container in the refrigerator for up to 3 months.
  • To Reheat: Warm leftovers quickly in the microwave, or reheat in an oven-safe dish in a 350° oven.

Expert Tips and Tricks

  • Use a mandoline. This is the most precise, quick, and easy method to cut the zucchini.
  • Release the moisture. Use the salt trick to get extra water out of the zucchini.
  • Bump up the spice. Add crushed red pepper flakes into the ground turkey mixture.
  • Use summer squash instead of zucchini. They have a super similar texture but will taste a tad bit sweeter.
  • Make it simple. Skip the rolling up and layer the zucchini like noodles in lasagna form.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Nutrition Facts Zucchini Lasagna Roll-Ups | Keto, Low-Carb Amount Per Serving Calories 353.

  • Calories from Fat 180%
  • Daily Value*Fat 20g31%
  • Saturated Fat 10g63%
  • Cholesterol 114mg38%
  • Sodium 931mg40%
  • Potassium 751mg21%
  • Carbohydrates 11g4%
  • Fiber 2g8%
  • Sugar 6g7%
  • Protein 32g64%
  • Vitamin A 1045IU21%
  • Vitamin C 22.8mg28%
  • Calcium 432mg43%
  • Iron 2.6mg14%

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE