5-Ingredient Zucchini-Feta Roll-Ups

(8)

These zucchini-feta roll-ups are a quick and easy appetizer to pull together, and the recipe is easily doubled (or tripled!) for a larger gathering.

Active Time:
20 mins
Total Time:
20 mins
Servings:
4
  • This delightful appetizer is ready for the party in just 20 minutes.
  • Zucchini contains vitamin C and potassium, which help support your immune system and lower blood pressure.
  • For uniform thickness, use a mandoline to slice your zucchini.

These 5-Ingredient Zucchini-Feta Roll-Ups are the perfect appetizer for your next party. Mild antioxidant-rich zucchini ribbons are stuffed with briny feta cheese infused with herby Italian seasoning and spicy garlic with a hint of heat from crushed red pepper. Lemon zest adds a bright citrusy touch. Keep reading for our expert tips, including what ingredients you can substitute.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • When selecting zucchini, aim for those 6 to 8 inches long. This size offers the best flavor and has fewer seeds. Additionally, choose squashes that are firm, smooth and free from significant dings or blemishes.
  • Using a mandoline is the best way to get the most even zucchini slices. The safety guard will help protect your fingers, but cutting gloves will also ensure this.
  • We didn't find a need to secure the roll-ups with a toothpick, but they can be handy for lifting roll-ups from a serving tray.
  • If your block of feta cheese is too salty for your taste, you can wash or soak it to reduce its saltiness before slicing it into cubes.

Nutrition Notes

  • Zucchini is a low-carb vegetable rich in inflammation-lowering antioxidants. It's also loaded with immune-supporting vitamin C and blood pressure-lowering potassium. The carotenoids in zucchini may help protect your skin.
  • Feta cheese adds some protein and calcium to this app. It is a saltier cheese so if you are sensitive to sodium, you could consider swapping the feta with a lower-sodium cheese, like mozzarella, Swiss or goat cheese.
  • Herbs and spices add antioxidants and health benefits, too. Since they're eaten in small amounts, you might notice their benefits over time when you incorporate them regularly into your recipes.
overhead view of all ingredients on countertop and in bowls/cups

Rachel Marek

Keep Screen Awake

Ingredients

Original recipe (1X) yields 4 servings

  • 2 tablespoons extra-virgin olive oil

  • 1 tablespoon lemon zest

  • 1 tablespoon Italian seasoning

  • ¼ teaspoon garlic powder

  • ¼ teaspoon crushed red pepper

  • 1 5-ounce block feta cheese, cut into 16 cubes (1-1½-inch)

  • Cooking spray

  • 1 medium zucchini (6 ounces)

Directions

  1. Stir 2 tablespoons oil, 1 tablespoon lemon zest, 1 tablespoon Italian seasoning, 1/4 teaspoon garlic powder and 1/4 teaspoon crushed red pepper together in a medium bowl. Add 5 ounces feta cubes; gently toss to coat.

    overhead view of a bowl with herb/seasoning coated cubes of feta cheese

    Rachel Marek

  2. Line a large rimmed baking sheet with foil and coat with cooking spray. Using a mandoline or vegetable peeler, cut 1 zucchini lengthwise into 16 strips. Working on a clean cutting board, place 1 feta cube at 1 end of a zucchini slice. Roll tightly and place seam-side down on the prepared baking sheet. Repeat with the remaining feta and zucchini strips. Lightly coat the tops of the zucchini rolls with cooking spray.

    Overhead view of long zucchini slices on a board, one with a cube of herb oil covered feta placed near the top. Foil lined sheet pan with zucchini rolls placed about an inch apart. bowl of herb/seasoning mixture coated cubed feta chunks

    Rachel Marek

  3. Position oven rack 4 inches from broiler. Preheat to High.

    Overhead view of cooked rolled up zucchini slices stuffed with feta on a sheet pan covered with aluminum foil

    Rachel Marek

  4. Broil the zucchini rolls, rotating the pan once, until browned and bubbling, 3 to 6 minutes.

    Zucchini-Feta Roll-Ups up-close on a plate, low angle

    Photographer: Rachel Marek, Food Stylist: Annie Probst

To make ahead

Prepare roll-ups the day before and refrigerate overnight until ready to cook, or freeze them uncooked (wrapped tightly) for up to 2 months.

Frequently Asked Questions

  • How should I store fresh zucchini?

    You can store zucchini on a countertop for about a week. If you need to keep it longer, place it in the refrigerator. The same goes for summer squash. For all other types of squash, store them at room temperature and away from direct sunlight. Additionally, you can slice zucchini and freeze it for up to 3 months.

  • What type of feta should I use?

    You can use any block of feta you desire for these roll-ups. If you come across feta labeled as PDO, this is authentic Greek feta made from sheep's and goat's milk. It offers a richer flavor compared to the milder yet still delicious variety made from cow's milk.

  • What is Italian seasoning?

    It's typically a blend of herbs common in Italian cooking. You can purchase Italian seasoning at the supermarket or make your own by combining oregano, basil, thyme, parsley and rosemary.

  • Are there alternative fillings I can use?

    There are so many ways to get creative with these roll-ups. You can add chopped spinach, sliced mushrooms, fresh tomato slices or ground meat. You can add a little tomato sauce if you wish.

  • How should I store zucchini roll-ups?

    We like the roll-ups the day they're made, but you can add them to an airtight container and store them in the refrigerator for about 5 days.

EatingWell.com, June 2023

Nutrition Facts (per serving)

148 Calories
13g Fat
6g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 rolls
Calories 148
% Daily Value *
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Total Sugars 1g
Protein 7g 14%
Total Fat 13g 17%
Saturated Fat 5g 25%
Cholesterol 13mg 4%
Vitamin A 396IU 8%
Vitamin C 11mg 12%
Vitamin E 1mg 4%
Folate 12mcg 3%
Vitamin K 2mcg 2%
Sodium 442mg 19%
Calcium 135mg 10%
Magnesium 9mg 2%
Potassium 165mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.