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.
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.
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.
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.
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.
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:
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!
Spinach Rolls
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
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
Nutrition Info Per Serving
A bit of work but so worth it. Everybody loves this spinach roll. Will make it often.
I agree, it’s not a quick prep. But I’m so glad you also think it’s worth it
Do you keep the roll in the paper to bake it?
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
These rolls were easy to make were lovely with salad will make,again
My daughter was just diagnosed at 9 and I think this is a great healthy recipe. I will be following your page
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.
Could you replace the goat cheese with anything? Cream Cheese?
There’s no goat cheese in this recipe, were you thinking of another recipe?
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.
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
Love this recipe, everything worked great! I used ricotta instead of cottage cheese. I’m going to try other fillings in this as well.
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.
I made this roll, but without the curry. It was very delicious! Time-consuming, but well worth it!
It does take time to make, but I’m glad you enjoyed it
what is there for people who doesn’t take cheese? am see mozzarella cheese
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/