Healthy Spinach Roll-Ups
Healthy spinach roll-ups are a delicious, protein-packed Italian-inspired dish with tender noodles, flavorful spinach, and cheesy goodness, perfect for a wholesome family dinner or meal prep.
Ingredients
- 8 uncooked lasagna noodles ⓘ
- 4 egg whites, slightly beaten ⓘ
- 2 cups low-fat cottage cheese, drained
- 1/4 cup grated Parmesan cheese ⓘ
- 1 teaspoon basil (optional) ⓘ
- 16 ounces tomato sauce ⓘ
- 20 ounces frozen chopped spinach, thawed ⓘ
- 2 cups shredded part-skim mozzarella cheese ⓘ
- 1 teaspoon oregano ⓘ
- dash of garlic powder ⓘ
Instructions
- Cook the lasagna noodles in boiling water according to package directions. Drain and set aside.
- Thoroughly drain the thawed chopped spinach, pressing out excess liquid.
- In a bowl, combine egg whites, drained spinach, cottage cheese, 1 cup of shredded mozzarella, Parmesan cheese, oregano, basil (if using), and garlic powder.
- Spread one-eighth of the spinach and cheese mixture evenly over each cooked noodle.
- Loosely roll up each noodle starting from the short edge, jelly roll style.
- Place the rolled noodles seam side down in a casserole dish.
- Pour tomato sauce evenly over the rolls.
- Bake in a preheated 350°F oven for 30 to 40 minutes.
- Sprinkle the remaining 1 cup of shredded mozzarella cheese over the top.
- Cover and let stand for 5 minutes before serving.
Tips & Substitutions
To enhance flavor, consider adding fresh herbs like parsley or thyme to the cheese mixture. If you prefer a richer taste, substitute ricotta cheese for cottage cheese. For a gluten-free option, use gluten-free lasagna noodles. You can also experiment with additional vegetables like bell peppers or mushrooms for a more nutritious twist.
Serving Suggestions
These Healthy Spinach Roll-Ups are delicious served with a side salad or garlic bread for a complete meal. Pair with a light vinaigrette or marinara sauce on the side for added flavor. They also make a great addition to any Italian recipes feast, offering a satisfying and nutritious option.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F for about 20 minutes or until heated through. You can also microwave individual portions for quick reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Healthy Spinach Roll-Ups contains roughly 574 calories, with 28g protein, 100g carbohydrates, and 16g fat. It is an excellent source of iron (222% of the Daily Value), dietary fiber (161% of the Daily Value), and calcium (141% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 620mg per serving (27% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh spinach instead of frozen?
Yes, fresh spinach can be used! You'll need about 10 ounces of fresh spinach. Sauté it until wilted, then drain and chop before mixing it into the cheese filling. This will add a vibrant flavor and texture to the roll-ups.
How can I make these roll-ups ahead of time?
You can prepare the roll-ups a day in advance. Assemble them as instructed, cover tightly with plastic wrap or foil, and refrigerate. When ready to bake, remove from the fridge, pour the sauce over, and bake as directed. This makes for an easy weeknight dinner!
Can I freeze the spinach roll-ups?
Absolutely! You can freeze them before baking. Prepare and assemble the roll-ups, then place them in a freezer-safe container. When ready to enjoy, thaw in the refrigerator overnight and bake as usual. They can be stored in the freezer for up to 2 months.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).