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Home » Recipes » Healthy Vegetarian Spinach Rolls

Christel OerumBy Christel Oerum on March 5, 2018, Updated April 24, 2020
Recipes

Healthy Vegetarian Spinach Rolls

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Healthy vegetarian spinach rolls
Healthy vegetarian spinach rolls
Healthy spinach roll

These Healthy Vegetarian Spinach Rolls are easy to make and perfect for meal prep. They’re savory, filling, and have just a touch of spice for a delicious meal you can eat on the go.

Vegetarian Spinach Rolls cut into slices on a wooden cutting board

Sometimes, I like to create new recipes from scratch based on what I have in the fridge. I call this my test kitchen!

It’s a great way to find fun new recipes while using up ingredients or leftovers.

As you would expect, the results aren’t always great. But sometimes, I come up with a real winner, like these vegetarian spinach rolls!

This dish is so yummy, it’s one of my favorite vegetarian meals. It’s savory, filling, and just a little bit spicy.

And while these rolls may look fancy, they only take about 20 minutes to prep. They also keep very well, so your prep time can go towards more than one meal!

How to make healthy vegetarian spinach rolls 

This recipe has a few steps to come together, but each one is very straightforward. And believe me, the result is well worth it!

Step 1: Preheat oven to 400° F (200° C).

Step 2: Thaw the spinach and squeeze out the water (you can use a strainer). To speed up the thawing process, you can microwave the spinach for a few minutes.

Step 3: Mix spinach, 2 eggs, mozzarella, garlic, half the salt, and pepper in a mixing bowl.

Step 4: Place parchment paper on a baking sheet and spray with cooking spray. Transfer the spinach mixture to the sheet and press it flat, about 10×12 inches in size and roughly ½ an inch thick.

Spinach, eggs, mozzarella, garlic, salt, and pepper mixed together and spread out on a sheet of parchment paper

Step 5: Bake for 15 minutes, then set aside to cool on a rack. Don’t turn off the oven.

Step 6: Finely chop onion and parsley. Grate the carrots.

Step 7: In a skillet with a little cooking spray, fry the onions for about a minute. Then add the carrots and parsley to the pan and let it simmer for about 2 min.

Shredded vegetables frying in a pan

Step 8: Add cottage cheese, curry, chili, the other half of the salt, and pepper. Mix briefly.

Step 9: Take the skillet off the heat, add an egg, and mix it all together.

Step 10: Spread the filling over the cooled spinach. Don’t spread it all the way to the corners, or it will spill out when you roll it up.

Veggie and cheese filling on top of the baked spinach mixture

Step 11: Carefully roll up the spinach mat and filling, then bake for 25 minutes.

Step 12: Once the time is up, take out the roll and let it cool for 5-10 min before cutting it into slices and serving.

4 slices of the roll on a wooden cutting board

Easy rolls!

Whenever I see a recipe called “something-roll”, I always assume that it will be complicated and time-consuming to make. 

Well, these spinach rolls are the exception!

They look fancy, but you can make enough to feed yourself or your family for several days in less than an hour (including bake time). You can’t beat that!

Healthy spinach rolls

The best thing about this recipe (besides how great it tastes and how easy it is to make… so really, the third best thing) is how high it is in protein.

You can easily use these spinach rolls as your main source of protein in a meal. I would suggest just adding a salad with something like a light sour cream dressing.

These rolls are perfect for vegetarians (who don’t mind eggs or cheese), people with gluten intolerance, or anyone following a low carb diet.

They’re also great if you are simply looking for a tasty and healthy meal!

So if you’re craving a delicious, veggie-packed dish, or you find yourself wondering what to make if you have a ton of spinach on hand, give this recipe a try.

Storage

After the taste, how easy they are to make, and the high protein content, the next best thing about these rolls is how well they keep!

I love meal prepping with spinach rolls. Since they take a bit of prep work, it’s nice to know that I’m going to have lunch or dinner taken care of for a few days.

I recommend storing your rolls in an airtight container in the refrigerator. Make sure to eat them within 3-4 days.

More healthy vegetarian recipes

We love creating delicious, healthy vegetarian recipes on Diabetes Strong. If you enjoyed this recipe, here are a few more I know you’ll like:

  • Vegan Mushroom Soup
  • Cauliflower Pizza with Basil Pesto
  • Vegetable noodle stir fry

You can also check out this roundup of my favorite low carb vegan recipes for even more inspiration!

When you’ve tried this recipe, please don’t forget to let me know how you liked them and rate the recipe in the comments below!

Recipe Card

Spinach Rolls

These Healthy Vegetarian Spinach Rolls are easy to make and perfect for meal prep. They're savory, filling, and have just a touch of spice for a delicious meal you can eat on the go.
Prep Time:15 minutes
Cook Time:40 minutes
Total Time:55 minutes
Author:Christel Oerum
Servings:2
Vegetarian Spinach Rolls – This is my favorite vegetarian recipe! It’s easy, savory, and filling. Super yummy! │ TheFitBlog.com
4.53 from 74 votes
Review Print

Ingredients

  • 16 oz. frozen spinach leaves
  • 3 eggs
  • 2½ oz. onion
  • 2 oz. carrot
  • 1 oz. low-fat mozzarella cheese
  • 4 oz. fat-free cottage cheese
  • ¾ cup parsley
  • 1 cloves garlic
  • 1 tsp. curry powder
  • ¼ tsp. chili flakes
  • 1 tsp. salt
  • 1 tsp. pepper
  • Cooking spray
US Customary – Metric

Instructions

  • Preheat oven to 400° F (200° C).
  • Thaw the spinach and squeeze out the water (you can use a strainer). To speed up the thawing process, you can microwave the spinach for a few minutes.
  • Mix spinach, 2 eggs, mozzarella, garlic, half the salt, and pepper in a mixing bowl.
  • Place parchment paper on a baking sheet and spray with cooking spray. Transfer the spinach mixture to the sheet and press it flat, about 10×12 inches in size and roughly ½ an inch thick.
  • Bake for 15 minutes, then set aside to cool on a rack. Don’t turn off the oven.
  • Finely chop onion and parsley. Grate the carrots.
  • In a skillet with a little cooking spray, fry the onions for about a minute. Then add the carrots and parsley to the pan and let it simmer for about 2 min.
  • Add cottage cheese, curry, chili, the other half of the salt, and pepper. Mix briefly.
  • Take the skillet off the heat, add an egg, and mix it all together.
  • Spread the filling over the cooled spinach. Don’t spread it all the way to the corners, or it will spill out when you roll it up.
  • Carefully roll up the spinach mat and filling, then bake for 25 minutes.
  • Once the time is up, take out the roll and let it cool for 5-10 min before cutting it into slices and serving.

Recipe Notes

This recipe is for 2 servings.
These spinach rolls are great for meal prep. Simply store them in an airtight container in the refrigerator for 3-4 days.

Nutrition Info Per Serving

Nutrition Facts
Spinach Rolls
Amount Per Serving
Calories 310 Calories from Fat 94
% Daily Value*
Fat 10.4g16%
Saturated Fat 4.6g23%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.2g
Cholesterol 326.7mg109%
Sodium 695mg29%
Potassium 2489.3mg71%
Carbohydrates 19.6g7%
Fiber 5.1g20%
Sugar 6.7g7%
Protein 27.3g55%
Vitamin A 8770IU175%
Vitamin C 46.1mg56%
Calcium 419mg42%
Iron 5mg28%
Net carbs 14.5g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Main Course
Cuisine: American
Keyword: Spinach rolls, Vegetarian rolls
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Categories: Recipes Tags: Gluten Free, Lunch & Dinner

Christel Oerum

About Christel Oerum

Christel is the founder of Diabetes Strong. She is a Certified Personal Trainer specializing in diabetes. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes.

View all posts by Christel Oerum

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Reader Interactions

Comments

  1. AvatarChrusta says

    September 10, 2020 at 3:37 am

    A bit of work but so worth it. Everybody loves this spinach roll. Will make it often.

    Reply
    • Christel OerumChristel Oerum says

      September 10, 2020 at 11:45 am

      I agree, it’s not a quick prep. But I’m so glad you also think it’s worth it

      Reply
  2. AvatarKathleen O’Connor says

    August 31, 2020 at 4:31 am

    Do you keep the roll in the paper to bake it?

    Reply
    • Christel OerumChristel Oerum says

      August 31, 2020 at 5:56 pm

      After spreading the filling on the spinach base I rolled it up (using the paper) and just leave it on the paper while baking. If the paper is really wet you might want to use a new sheet

      Reply
  3. AvatarJackie Gilbert says

    August 12, 2020 at 12:00 am

    These rolls were easy to make were lovely with salad will make,again

    Reply
  4. AvatarSandy says

    August 11, 2020 at 9:02 am

    My daughter was just diagnosed at 9 and I think this is a great healthy recipe. I will be following your page

    Reply
    • Christel OerumChristel Oerum says

      August 11, 2020 at 5:03 pm

      Welcome,
      I know a diabetes diagnosis can be overwhelming. Please know that in time, as you learn more, it will become easier.
      Diabetes is newer easy, but knowledge makes it easier to navigate.

      Reply
  5. AvatarAnna says

    June 8, 2020 at 12:06 pm

    Could you replace the goat cheese with anything? Cream Cheese?

    Reply
    • Christel OerumChristel Oerum says

      June 8, 2020 at 2:05 pm

      There’s no goat cheese in this recipe, were you thinking of another recipe?

      Reply
  6. AvatarShruti says

    April 13, 2020 at 3:58 am

    I m vegetarian we dont eat eggs also what can I use instead of egg?? Plz help.me i want to make this on 15th my inlaws birthday. Its healthy and nice. He’s diabetic as well so he will like it also as its healthy in all means.

    Reply
    • Christel OerumChristel Oerum says

      April 13, 2020 at 2:33 pm

      I don’t know of a good substitute that will work with this recipe. You could try doing more cheese instead but I can’t guarantee that it will turn out well

      Reply
  7. AvatarKim De Angelis says

    February 7, 2020 at 1:25 pm

    Love this recipe, everything worked great! I used ricotta instead of cottage cheese. I’m going to try other fillings in this as well.

    Reply
  8. AvatarHank says

    December 21, 2019 at 10:15 am

    I used fresh Spinach, only 9 ounces which was plenty. I also used a 1/4 cup dried Parsley, it turned out excellent.

    The only suggestion i have is to half the pepper.

    Will definitely make again.

    Reply
  9. AvatarMaria says

    September 2, 2019 at 4:17 pm

    I made this roll, but without the curry. It was very delicious! Time-consuming, but well worth it!

    Reply
    • Christel OerumChristel Oerum says

      September 3, 2019 at 4:00 pm

      It does take time to make, but I’m glad you enjoyed it

      Reply
  10. AvatarAyneyz says

    August 28, 2019 at 7:18 am

    what is there for people who doesn’t take cheese? am see mozzarella cheese

    Reply
    • Christel OerumChristel Oerum says

      August 28, 2019 at 2:18 pm

      Two of the main ingredients in this dish is cheese, so this might not be the best recipe for you. Check out our other recipes, I’m sure you can find something you’d like https://diabetesstrong.com/recipes/

      Reply
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