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Eggplant Lasagna Roll-Ups
A Guilt-Free Comfort Food
If you’re craving the rich, cheesy goodness of lasagna but want to keep your carbs in check, Low-Carb Eggplant Lasagna Roll-Ups are the perfect solution. This dish offers all the classic Italian flavors you love—creamy ricotta, zesty marinara, and gooey mozzarella—without the heavy pasta layers. Instead, thin slices of roasted eggplant take center stage, creating a healthier, lighter, and low-carb version of the traditional comfort food.
Why Eggplant Is the Perfect Low-Carb Swap
Eggplant is a nutritional powerhouse that doubles as a low-carb noodle substitute. By replacing pasta with roasted eggplant slices, this recipe eliminates refined carbs while boosting your intake of:
Antioxidants: Especially nasunin, which supports brain and cell health.
Fiber: Keeps you full longer and supports digestion.
Potassium & Magnesium: Essential minerals that help regulate blood pressure.
B Vitamins: Key for energy production and metabolism.
This makes Eggplant Lasagna Roll-Ups not only delicious but also a nutrient-dense option for anyone following low-carb, keto, or gluten-free lifestyles.
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The Taste and Texture You’ll Love
These roll-ups are light yet satisfying, with eggplant slices offering a tender, slightly smoky flavor. The ricotta filling is creamy and protein-packed, balanced perfectly with marinara sauce’s bright acidity. Baked with a golden mozzarella topping, every bite delivers the essence of lasagna—without the carb overload.
Eggplant Lasagna Roll-Ups
This lighter version of lasagna uses thinly sliced eggplant instead of pasta for a delicious, low-carb twist. It’s cheesy, satisfying, and perfect for family dinners.
Equipment
- Baking Sheet
- Mixing bowls
- Baking dish
Ingredients
- 2 Medium Eggplants sliced lengthwise (¼ inch thick)
- 2 tbsp Olive Oil
- 1 cup Ricotta Cheese
- 1 cup Spinach chopped
- 1 Egg
- 1 cup Marinara Sauce sugar-free
- 1 cup Shredded Mozzarella Cheese
- ½ cup Grated Parmesan
- ½ tsp Oregano
- Salt & pepper to taste
Instructions
- Preheat oven to 375°F (190°C).
- Brush eggplant slices with olive oil and roast on a baking sheet for 10 minutes until tender.
- In a bowl, mix ricotta, spinach, egg, oregano, salt, and pepper.
- Spread filling onto each eggplant slice, roll up, and place seam-side down in a baking dish.
- Top with marinara sauce, mozzarella, and parmesan.
- Bake 20–25 minutes until bubbly and golden.
Notes
- Calories: ~310
- Protein: 18g
- Fat: 19g
- Carbs: 14g
- Fiber: 5g
- Net Carbs: 9g
Why This Recipe Fits a Low-Carb Lifestyle
Carbs Reduced by Over 70%: Eggplant keeps the dish under 15 grams of net carbs per serving.
High Protein Content: The cheese filling provides a substantial protein boost.
Balanced Macros: Perfect for weight management or keto-friendly meal planning.
No Grains, No Guilt: Completely pasta-free and gluten-free.
Tips for Perfect Low-Carb Roll-Ups
Slice Thin & Even: Use a mandoline for consistent slices that roll easily.
Pre-Bake the Eggplant: This step removes excess moisture and prevents sogginess.
Add Extra Protein: Mix ground chicken, turkey, or lean beef into the ricotta for a heartier version.
Go Heavy on Herbs: Fresh basil, oregano, and parsley elevate the flavor without adding carbs.
Top Generously with Sauce: Keeps the eggplant moist while baking.
Serving Ideas for a Low-Carb Meal
Keep the meal light and balanced by pairing the roll-ups with:
A crisp arugula salad with lemon vinaigrette.
Roasted zucchini or asparagus for extra veggies.
A side of cauliflower garlic breadsticks for a keto-friendly twist.
Meal Prep and Storage
These roll-ups are excellent for low-carb meal prep. You can assemble them ahead of time and refrigerate for up to 24 hours before baking. Leftovers keep well in the fridge for 4 days and can also be frozen individually for grab-and-go meals.
FAQ's Low-Carb Eggplant Lasagna Roll-Ups
Q1: Can I make this fully keto?
Yes—just ensure the marinara sauce is low in sugar or make your own with fresh tomatoes.
Q2: Do I need to salt the eggplant first?
Yes, salting helps draw out moisture, making the slices firmer and preventing sogginess.
Q3: Can I add more vegetables?
Definitely. Spinach, zucchini, or mushrooms blend well into the ricotta filling.
Q4: Is this dish freezer-friendly?
Yes. Assemble the roll-ups, freeze before baking, then cook from frozen, adding 15 minutes to the baking time.
Q5: How do these compare to traditional lasagna in carbs?
A traditional lasagna serving can have 35–45 grams of carbs. These roll-ups cut that down to under 10 net carbs per serving.
Final Thoughts
Low-Carb Eggplant Lasagna Roll-Ups are proof that comfort food doesn’t have to derail your healthy eating goals. With fewer carbs, more fiber, and all the rich Italian flavors you love, this dish is a staple for anyone looking to balance flavor and wellness. Perfect for family dinners, meal prep, or special occasions, it’s a recipe that satisfies cravings while supporting your lifestyle.
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