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Zucchini roll with crab sticks and cheese filling
Light, juicy, and protein-packed zucchini roll with a delicate filling of yogurt sauce, crab sticks, fresh tomatoes, and mozzarella. Perfectly suited for lunch, dinner, or a festive table.
Ingredients
For 6 servings- Zucchini600 g
- Carrot180 g
- Egg2 piece
- Rice flour45 g
- Salt(optional)
- Ground Black Pepper(optional)
- Greek Yogurt, 3% Fat100 g
- Dill10 g
- Garlic2 clove
- Crab sticks220 g
- tomato300 g
- Mozzarella50 g
Instructions
- 1
Grate the zucchini on a coarse grater, add salt, and leave for 10 minutes. Then squeeze out the excess liquid very thoroughly.
- 2
Grate the carrot on a fine or medium grater and mix it with the zucchini.
- 3
Add the eggs, rice flour, salt, and pepper. Mix well until smooth.
- 4
Line a baking sheet with silicone-treated parchment paper. Evenly spread the vegetable mixture in a layer about 5–7 mm thick.
- 5
Bake in an oven preheated to 180°C for 22–25 minutes, until the crust becomes firm and slightly golden around the edges.
- 6
Remove the crust, let it cool for 5–10 minutes, then carefully flip it over and peel off the parchment paper.
- 7
Mix the yogurt with finely chopped dill and minced garlic.
- 8
Spread the sauce evenly over the crust.
- 9
Shred the crab sticks into fibers and spread them evenly over the sauce.
- 10
Add the finely diced tomatoes, leaving a 2–3 cm margin along one edge.
- 11
Sprinkle with grated mozzarella.
- 12
Tightly roll up the loaf, wrap it in parchment paper or plastic wrap, and place it in the refrigerator for 30–60 minutes so that it holds its shape well.
- 13
Slice into serving pieces and serve.
Ingredients
For 6 servingsIngredients
Zucchini
600 g
Carrot
180 g
Egg
2 piece
Rice flour
45 g
Salt
(optional)
Ground Black Pepper
(optional)
Greek Yogurt, 3% Fat
100 g
Dill
10 g
Garlic
2 clove
Crab sticks
220 g
tomato
300 g
Mozzarella
50 g
Step-by-step instructions
For 6 servings- 1
Grate the zucchini on a coarse grater, add salt, and leave for 10 minutes. Then squeeze out the excess liquid very thoroughly.
- 2
Grate the carrot on a fine or medium grater and mix it with the zucchini.
- 3
Add the eggs, rice flour, salt, and pepper. Mix well until smooth.
- 4
Line a baking sheet with silicone-treated parchment paper. Evenly spread the vegetable mixture in a layer about 5–7 mm thick.
- 5
Bake in an oven preheated to 180°C for 22–25 minutes, until the crust becomes firm and slightly golden around the edges.
- 6
Remove the crust, let it cool for 5–10 minutes, then carefully flip it over and peel off the parchment paper.
- 7
Mix the yogurt with finely chopped dill and minced garlic.
- 8
Spread the sauce evenly over the crust.
- 9
Shred the crab sticks into fibers and spread them evenly over the sauce.
- 10
Add the finely diced tomatoes, leaving a 2–3 cm margin along one edge.
- 11
Sprinkle with grated mozzarella.
- 12
Tightly roll up the loaf, wrap it in parchment paper or plastic wrap, and place it in the refrigerator for 30–60 minutes so that it holds its shape well.
Slice into serving pieces and serve.
Nutrition per serving
Macronutrients
22% of calories
Helps build and repair muscle tissue.
51% of calories
Provides energy for your body and brain.
26% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Zucchini | 17 | 1g | 3g | 0g |
| Carrot | 12 | 0g | 3g | 0g |
| Egg | 24 | 2g | 0g | 2g |
| Rice flour | 27 | 0g | 6g | 0g |
| Salt | — | — | — | — |
| Ground Black Pepper | — | — | — | — |
| Greek Yogurt, 3% Fat | 10 | 1g | 1g | 1g |
| Dill | 1 | 0g | 0g | 0g |
| Garlic | 1 | 0g | 0g | 0g |
| Crab sticks | 35 | 2g | 6g | 0g |
| tomato | 9 | 0g | 2g | 0g |
| Mozzarella | 25 | 2g | 0g | 2g |
Nutrition and calorie figures are approximate. They are calculated from reference data for each ingredient and may differ depending on the specific products and brands you use, their fat content and ripeness, how you measure them, and the actual portion size.
Cook's notes
The zucchini needs to be squeezed out as thoroughly as possible — the strength of the crust depends directly on this.
For a richer flavor, you can add a bit of paprika or dried Italian herbs to the sauce.
The roll slices best after chilling in the refrigerator.
If desired, you can add lettuce leaves or spinach between the sauce and the filling for extra freshness.
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