Main Dishes

December 9, 2020

Healthy Protein-Packed Spinach Lasagna Rolls

These Healthy Spinach Lasagna Roll Ups are stuffed with spinach, mushrooms, and four cheeses. They are packed with 18g of protein per serving and so easy to make. Whether it's family dinner or a special holiday, everyone will love them!

My husband and I both aren't huge fans of cheese, so we've always struggled with foods like pastas, lasagnas, French Onion Soup, grilled cheese sandwiches, or enchiladas. To us, there's so much cheese that you don't really taste any other flavors during the meal and you feel bloated after the meal. Cheese also adds lots and lots of calories.

You can imagine how this might create a problem for a food blogger, right? Most other people like (or love!) cheese...

Well, I was determined to find a way to enjoy all those traditional meals while catering to our individual tastes, and I'm proud to say these Healthy Protein-Packed Spinach Lasagna Rolls are everything you know and love about lasagna but much healthier, easier to make, and easier to serve!

To make sure you nail these healthy lasagna rolls every time, I've included a step-by-step tutorial with pictures in today's blog post, so keep reading!

A pan of healthy spinach lasagna rolls

Delicious Ingredients for Healthy Lasagna Rolls

Like I mentioned earlier, most lasagna recipes are heavy on the calories and the saturated fat, which is why I wanted to write my own recipe. After lots of research and testing, I found an incredible combination of ingredients that yield a delicious and healthy lasagna rolls recipe:

  • Traditional lasagna noodles: since we need these noodles to be pliable before baking, they need to be cooked ahead of time. "Oven ready" noodles simply will not do! You can use gluten-free noodles if necessary.
  • Diced mushrooms: before you go "yup skipping those!" just hear me out. Mushrooms add an incredible flavor to this dish and you'd be sad to leave them out. To make sure you don't "taste" them (ie to hide the texture) the recipe calls for minced mushrooms.
  • Yellow onion: for that classic sauteed flavor and good measure
  • Fresh garlic: much preferred to garlic powder or refrigerated garlic. If you struggle with mincing garlic like I used to, check out this Youtube tutorial for the easiest hack!
  • Baby spinach: these ARE Spinach Lasagna Rolls, are they not? Since spinach reduces in volume by over 80%, we're using a whopping 6 ounces for the filling. It'll look like too much at first, but trust me when I say you need all 6 ounces.

A protein veggie lasagna roll up on a plate

  • Classic Italian herbs: oregano and basil boost the flavor of the sauteed veggies and rich marinara sauce. I used dried herbs for the filling but fresh basil for topping!
  • Fat-free cottage cheese: I opted to use cottage cheese instead of ricotta to balance out the macros of this dish. We're already using two other types of natural cheeses, which have decent amounts of saturated fat already, so cottage cheese it is! When I made this dish for my mom, she couldn't tell the difference!
  • Nutritional yeast: a simple plant-based substitute for a portion of the parmesan cheese that's packed with all the B vitamins and 3g of plant-based protein per tablespoon! You can find some at your local grocery store.
  • Egg: to bind the filling ingredients together
  • Parmesan and Mozzarella cheeses: both bring a unique flavor and texture to the lasagna, so I highly recommend shopping for both.
  • Marinara sauce: one of my favorite parts about lasagna! We go heavy on the sauce with this recipe, so air on the side of more! I prefer to use no sugar added sauce.

A pan of spinach lasagna rolls with fresh basil on top

How to Make Spinach Lasagna Rolls

Now for the step-by-step tutorial. I promise it looks easier than it sounds, so trust the process and have fun! One of the best parts of these vegetarian lasagna roll ups is how simple they are to create! I always heard lasagna was time consuming and not worth the effort. With this recipe, you get the easiest process with the best results!

Step 1: prepare the noodles. Cook according to package directions, then rinse and drain. Lay noodles to dry on a cooling rack with a paper towel underneath and set aside.

Step 2: saute the vegetables. Heat a large skillet to medium-high heat. Add minced mushrooms and a pinch of salt, sauteing for 3-4 minutes. Adding the salted mushrooms first greases the pan so we don't need to add any oil or butter, just a touch of cooking spray!

Turn down the heat to medium and mix in the diced onions and minced garlic. Cook until onions are translucent and garlic is fragrant, about 5 minutes. Finally, fold in the spinach and cook until wilted, about 2 minutes.

Sauteed spinach, mushrooms, onions, and garlic

Step 3: prepare the filling. In a large mixing bowl, fold the sauteed veggies, egg, nutritional yeast, parmesan cheese, cottage cheese, and spices together until well combined.

Ingredients for spinach lasagna rolls filling

Step 4: make the rolls. Spoon 3-4 tablespoons of filling onto one noodle in a line. I've found that spreading the mixture all the way to only one edge and leaving the other empty by 1/2" allows the noodle to remain rolled and prevents the mixture from spilling out the end. When rolling the filled noodle, start on the end that has the mixture touching the edge and roll to the empty edge.

Continue this process until all the filling mixture has been added and all the noodles are rolled up. Now it's time to assemble the healthy lasagna rolls!

Step 5: assemble the lasagna dish and bake! Spread 1 cup of marinara sauce on the bottom of your baking dish in an even layer. Place the lasagna roll ups in a 3x3 grid, then pour the remaining sauce over the rolls. Make sure to cover all visible noodles, including the edges, so they don't crisp up in the oven!

Lastly, sprinkle the mozzarella cheese over the lasagna in an even layer. Cover with foil and bake at 375°F for 40-45 minutes. Top with fresh basil and devour! Oh, and make sure to have these 90-Minute Everything But The Bagel Dinner Rolls on the table too. The combination is unmatched!

Why You'll Love This Easy Lasagna Rolls Recipe

  • They're easy to make: who said homemade lasagna had to be difficult? All you need is 10 minutes on the stove and 10 minutes making the rolls. That's it! The oven does the rest of the work for these easy lasagna rolls.
  • They're easy to eat: no more messy cutting, uneven portion sizes, or spilling on the table. Each roll is the perfect serving size and slides right out of the hot casserole dish. It's so easy your kids could serve themselves!
  • They're simple but impressive: I bet most people you know haven't had a dish like this, so if you're trying to impress someone (a roommate, friend, potential significant other, or in-laws), these lasagna roll ups are the best choice!
  • They're healthier than store-bought: you know exactly what's inside these healthy lasagna rolls, and I've cut out about 1/3 of the saturated fat.
  • They're packed with protein: don't worry, just because they're vegetarian doesn't mean the rolls are just carbs! Each roll has a whopping 19g of protein to keep you fuller longer. My husband doesn't need any meat on the side, that's how filling these are!

A healthy lasagna roll on a plate

Lasagna Roll Ups FAQs Answered

  1. Can I prepare these easy lasagna rolls ahead of time? Yes! Prepare the uncooked lasagna roll ups and keep them refrigerated for up to 48 hours prior to baking.
  2. Can I freeze my Spinach Lasagna Rolls? Of course! Bake according to directions, let cool completely at room temperature, then wrap in foil and freeze individually in a ziploc bag for up to 3 months. To reheat, thaw lasagna roll ups at room temperature for 30 minutes, then bake according to instructions.
  3. Are these healthy lasagna rolls diet-friendly? This lasagna is naturally vegetarian, but it can easily be modified for gluten-free diets. I haven't attempted making these Spinach Lasagna Rolls dairy-free, but I imagine substituting your favorite dairy-free cheese for the parmesan and mozzarella might work!
  4. What can I serve with my Healthy Spinach Lasagna Rolls? Every Italian dinner needs homemade bread rolls, so you'll need to make my 90-Minute Everything But The Bagel Dinner Rolls for sure! If you're looking for a side of greens, look no further than my Easy Roasted Cinnamon Maple Brussels Sprouts or this Roasted Veggie and Quinoa Salad!

A pan of healthy spinach lasagna rolls with fresh basil on top

There you have it! Easy, healthy, and impressive homemade lasagna on your dinner table in one hour. The only thing better than healthy lasagna rolls on your table is healthy lasagna rolls in your mouth, so get going my friend!

Don't forget to leave a star rating and comment below so other readers and myself know how you liked the recipe! You can also save this recipe to Pinterest or tag me on Instagram with my handle @kapaicooking. Enjoy!

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Healthy Protein-Packed Spinach Lasagna Rolls

These Healthy Spinach Lasagna Roll Ups are stuffed with spinach, mushrooms, and four cheeses. They are packed with 18g of protein per serving and so easy to make. Whether it's family dinner or a special holiday, everyone will love them!

Author:

Brooke Harmer

Prep:

20

min

cook:

40

min

total:

60

min

servings:

9

Ingredients

  • 9 lasagna noodles, uncooked
  • 1 C minced mushrooms (about 3-4 oz)
  • ½ yellow onion, diced
  • 3 cloves garlic, minced
  • 6 oz fresh spinach
  • 15 oz fat-free cottage cheese, small curd
  • ¼ C parmesan cheese
  • ¼ C nutritional yeast (or more parmesan)
  • 1 large egg
  • 1 Tbsp oregano
  • ½ Tbsp dried basil
  • 1 tsp red chili flakes (optional)
  • Salt and pepper, to taste
  • 24 oz marinara sauce (I use "no sugar added")
  • ½ C mozzarella cheese, part skim
  • Fresh basil, for garnish

Instructions

  1. Preheat oven to 375°F and set out a 9x13 casserole dish. Spread 1 cup of marinara sauce on the bottom of the dish in an even layer and set aside.
  2. Bring a large pot of water to a boil. Cook lasagna noodles according to package instructions, then drain and rinse. Lay noodles out to dry on a cooling rack with paper towels underneath the rack. Set aside.
  3. Heat a large skillet over medium-high heat. Add mushrooms and sauté for 3-4 minutes. Spray the mushrooms with cooking spray and add onions, sautéing for another 3-4 minutes or until onions are translucent. Finally, add spinach and garlic. Remove veggies from heat when spinach has wilted and garlic is fragrant.
  4. In a large bowl, combine veggies with cottage cheese, parmesan cheese, nutritional yeast, egg, oregano, basil, chili flakes, and salt/pepper. Mix well.
  5. Spoon 3-4 tablespoons of lasagna filling onto a noodle and spread in a line, leaving one edge with 1/2" inch of empty space. Repeat with each noodle until filling is finished.
  6. One by one, roll up each lasagna noodle and place seam-side down in the casserole dish in a 3x3 array. Pour remaining marinara sauce over the lasagna rolls, making sure to cover all parts of the noodles. Sprinkle mozzarella cheese over the sauce.
  7. Cover casserole dish with foil and bake for 40 minutes. Let stand for 5-10 minutes before serving. Garnish with fresh basil and enjoy!

Notes

Nutrition facts are a calculated estimate of one roll.

Nutrition

Serving: 1 roll / Calories: 315 / Fat: 4.3g / Saturated Fat: 1.5g / Sodium: 555mg / Carbohydrates: 50g / Fiber: 4.5g / Sugar: 7.5g / Protein: 18.5g