Mediterranean Zucchini Enchilada Roll Ups
These zucchini enchilada roll ups blend the flavors of a classic Mexican-style filling with bright Mediterranean notes. Thin zucchini ribbons stand in for tortillas, keeping the dish light but still satisfying. The filling is simple, the sauce adds warmth, and the cheese ties it all together in the oven. It’s a great weeknight option when you want something cozy, low-carb and full of flavor.
Time
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
Ingredients
Produce
Medium zucchini (about 4–5), thinly sliced lengthwise
1 onion, finely diced
2–3 garlic cloves, minced
Meat
Ground chicken or ground turkey
or
Pre-cooked shredded chicken
Pantry / Spices
Olive oil
Red enchilada sauce
Kosher salt
Ground cumin
Chili powder
Paprika
Black pepper
Dairy
Shredded cheese (Mexican blend, cheddar, or mozzarella)
Optional Add-ins
Beans
Corn
Extra vegetables (spinach, bell peppers, mushrooms)
Instructions
Preheat the oven to 190°C / 375°F. Lightly oil a medium baking dish.
Slice the zucchini into long thin ribbons using a mandoline or vegetable peeler. Pat dry with paper towels.
Heat a pan with olive oil. Add the onion and cook until soft.
Add garlic and your choice of ground meat. Cook until browned. If using shredded chicken, stir it in after the onions soften.
Season with salt, cumin, chili powder, paprika and black pepper.
Add a small amount of enchilada sauce to the pan so the filling stays moist. Mix well.
Lay 2–3 zucchini ribbons slightly overlapping. Add a spoonful of filling and a pinch of cheese. Roll tightly.
Place each roll seam-side down in the baking dish.
Pour more enchilada sauce over the top and sprinkle with cheese.
Bake 20–25 minutes until the sauce bubbles and the cheese melts.
Tips
Choose medium zucchini so the ribbons are wide enough to roll.
Pat the zucchini dry before rolling to prevent excess moisture.
Slightly overlapping the ribbons makes the rolls hold better.
If the zucchini is too firm to roll, warm the strips for 20 seconds in the microwave.
Don’t overfill the rolls or they’ll split.
Adding a splash of enchilada sauce to the filling keeps it from drying out.
Drain excess liquid from cooked ground meat to avoid watery sauce.
Use toothpicks during baking if any rolls feel loose.
Bake uncovered so the cheese browns lightly.
Let it rest a few minutes before serving so the rolls hold shape.
Variations
Use lamb mince for a Mediterranean twist with deeper flavor.
Stir in chopped olives, artichokes or sun-dried tomatoes.
Swap enchilada sauce for a mild tomato basil sauce.
Add feta on top instead of cheddar.
Replace zucchini with thin slices of eggplant.
Make it vegetarian with black beans, corn and mushrooms.
Add spinach for extra color and nutrients.
Use a smoky paprika blend to deepen the flavor.
Mix ricotta or cottage cheese into the filling for creaminess.
Make it spicy with jalapeños or extra chili powder.
Q&A
Can I prep this ahead?
Yes, assemble everything and bake later. Keep it refrigerated for up to one day.
Can I freeze it?
Freezing raw zucchini doesn’t work well. Freeze only after baking.
Can I make it dairy-free?
Use a plant-based cheese or skip the cheese altogether.
Why are my rolls watery?
Zucchini releases moisture. Pat the slices dry well before rolling.
Can I use green enchilada sauce instead of red?
Yes, both work.
Can I cook the meat ahead of time?
Yes. Pre-cooked meat makes the dish faster.
What if my roll ups fall apart?
Overlap more strips or use toothpicks during baking.
Can I air-fry them?
Air-fry the rolls without sauce first until they set, then add warm sauce on top.
Can I make it spicy?
Add jalapeños or extra chili powder.
Can I use leftover rotisserie chicken?
Yes, shred it and season it directly in the pan.
Nutrition
(Approx per serving, 4 servings)
Calories: ~280
Protein: 26 g
Carbs: 10 g
Fat: 15 g
Fiber: 2 g
Sodium: Moderate (depends on sauce and cheese)
Conclusion
These zucchini roll ups are simple, light and full of flavor. They bake quickly, pair with almost anything and work well for meal prep. You can keep them classic or take them in a more Mediterranean direction with olives, herbs and cheese swaps. If you want a spicier, creamier or vegetarian version, I can help you adjust it.