This Cheesy Zucchini Lasagna Roll-Ups with Ricotta is a PCOS-friendly recipe with 350 calories, 18g protein, and 20g carbs per serving. Ready in 35 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 400 degrees F (200 degrees C).
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Lay zucchini slices out on a baking sheet and lightly salt. Let sit for 10 minutes to draw out moisture. Blot slices with a paper towel.
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In a bowl, mix ricotta cheese, mozzarella cheese, Parmesan cheese, egg, basil, and garlic; season with salt and pepper.
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Spread about 1 tablespoon of the cheese mixture on each zucchini slice. Roll up slices and place them in a baking dish.
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Pour marinara sauce over the roll-ups.
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Bake in the preheated oven until cheese is melted and zucchini is tender, about 20 minutes.
Why this Cheesy Zucchini Lasagna Roll-Ups with Ricotta works for PCOS
This Cheesy Zucchini Lasagna Roll-Ups with Ricotta delivers 18g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 20g of carbohydrates per serving, this Cheesy Zucchini Lasagna Roll-Ups with Ricotta is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 51% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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Frequently Asked Questions
Yes, this Cheesy Zucchini Lasagna Roll-Ups with Ricotta recipe is designed to be PCOS-friendly. At 350 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 18g protein (21%), 20g carbs, 20g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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