These roll ups are low-carb, gluten-free, and packed with vegetables, making them a wholesome alternative to traditional wraps or enchiladas. They’re perfect for anyone looking to eat lighter without sacrificing bold flavor. They’re also fun to make, visually impressive, and easy to customize based on your favorite fillings.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Zucchini (sliced thin lengthwise)
Black beans
Corn kernels
Bell peppers (diced)
Red onion (diced)
Diced tomatoes or salsa
Enchilada sauce
Shredded cheese (cheddar, Mexican blend, or Monterey Jack)
Olive oil
Garlic
Cumin
Chili powder
Salt and pepper
Fresh cilantro (optional, for garnish)
Directions
Preheat the oven to 375°F (190°C).
Slice zucchini lengthwise into thin strips using a mandoline or sharp knife. Lay them out and sprinkle lightly with salt. Let them sit for 10 minutes, then pat dry with paper towels to remove excess moisture.
In a skillet over medium heat, add olive oil, garlic, red onion, and bell peppers. Sauté until softened.
Add black beans, corn, diced tomatoes or salsa, cumin, chili powder, salt, and pepper. Cook for 3–5 minutes until heated through.
Stir in a handful of shredded cheese until melted and combined. Remove from heat.
Place a spoonful of the filling at one end of each zucchini slice and roll up tightly.
Spread a thin layer of enchilada sauce in the bottom of a baking dish.
Place each roll-up seam-side down in the dish.
Spoon more enchilada sauce over the top and sprinkle with cheese.
Bake for 20–25 minutes, until the cheese is melted and bubbly.
Garnish with fresh cilantro before serving.
Servings and timing
Makes about 4 servings (approximately 12–16 roll ups depending on zucchini size) Prep time: 25 minutes Cook time: 25 minutes Total time: 50 minutes
Variations
Add Protein: Include cooked shredded chicken or ground turkey in the filling.
Vegan: Use plant-based cheese or skip the cheese and add avocado slices after baking.
Spicy: Add jalapeños or extra chili powder for more heat.
Cheesy: Add a layer of cream cheese or ricotta to the filling for a creamier texture.
Sauce Swap: Try salsa verde or chipotle sauce instead of enchilada sauce for a different flavor profile.
Storage/Reheating
Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, bake in a 350°F oven for 10–15 minutes or microwave on medium for 1–2 minutes until heated through. Freezing is not recommended as zucchini may become watery after thawing.
FAQs
How do I keep zucchini from being too watery?
Salt the slices and let them sit for 10 minutes, then pat dry. This helps draw out excess moisture before baking.
Can I make this dish ahead of time?
Yes, assemble the roll ups and refrigerate them (covered) for up to a day before baking.
What’s the best way to slice the zucchini?
A mandoline slicer works best for consistent, thin slices. A sharp knife also works with care.
Can I use yellow squash instead of zucchini?
Yes, yellow squash is a great substitute with a similar texture and flavor.
Do I need to cook the zucchini before rolling?
No, the zucchini softens in the oven, but salting and drying helps improve texture.
What cheese works best?
Cheddar, Monterey Jack, or a Mexican blend all melt well and complement the flavors.
Can I freeze these?
Freezing is not recommended due to zucchini’s high water content, which can affect texture.
What can I serve with this?
Try with a side of rice, guacamole, or a fresh green salad.
Are these gluten-free?
Yes, as long as your enchilada sauce and seasonings are gluten-free.
Can I add rice to the filling?
Yes, cooked rice or quinoa can be added to make the filling more hearty.
Conclusion
Southwest Zucchini Roll Ups are a delicious, nutritious, and creative alternative to traditional enchiladas. Loaded with vibrant vegetables, beans, and spices, they’re satisfying without being heavy. Easy to prepare and endlessly customizable, they’re sure to become a favorite for weeknight dinners or meal prep
Southwest Zucchini Roll Ups are a healthy, low-carb twist on enchiladas, made by rolling a spicy, hearty bean and vegetable filling in thin zucchini slices and baking them in enchilada sauce with cheese.
Author:Catherine
Prep Time:25 minutes
Cook Time:25 minutes
Total Time:50 minutes
Yield:4 servings (12–16 roll ups)
Category:Dinner, Main Course
Method:Baking
Cuisine:Southwest, Mexican-Inspired
Diet:Gluten Free
Ingredients
3–4 medium zucchini (sliced thin lengthwise)
1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels (fresh, canned, or frozen)
1 cup diced bell peppers (any color)
1/2 cup diced red onion
1 cup diced tomatoes or salsa
1 cup enchilada sauce (plus more for topping)
1 to 1 1/2 cups shredded cheese (cheddar, Mexican blend, or Monterey Jack)
1 tbsp olive oil
2 cloves garlic, minced
1 tsp cumin
1 tsp chili powder
Salt and pepper to taste
Fresh cilantro, for garnish (optional)
Instructions
Preheat oven to 375°F (190°C).
Slice zucchini lengthwise into thin strips using a mandoline or sharp knife. Sprinkle lightly with salt and let sit for 10 minutes. Pat dry with paper towels to remove moisture.
In a skillet over medium heat, heat olive oil and sauté garlic, red onion, and bell peppers until softened.
Add black beans, corn, diced tomatoes or salsa, cumin, chili powder, salt, and pepper. Cook for 3–5 minutes until heated through.
Stir in a handful of shredded cheese until melted and mixed. Remove from heat.
Place a spoonful of the filling at one end of each zucchini slice and roll tightly.
Spread a thin layer of enchilada sauce in the bottom of a baking dish.
Place zucchini roll ups seam-side down in the dish.
Spoon more enchilada sauce over the top and sprinkle with cheese.
Bake for 20–25 minutes, until cheese is melted and bubbly.
Garnish with fresh cilantro before serving.
Notes
Use a mandoline slicer for even, thin zucchini slices.Salting and drying zucchini helps prevent sogginess.Add cooked chicken or turkey for extra protein.Try salsa verde or chipotle sauce for variation.Not ideal for freezing due to high water content in zucchini.
