These healthy vegetarian spinach rolls are easy to make and perfect for meal preparation. They’re spicy, filling, and just a touch of spice for a delicious meal you can eat on the run.
Sometimes I like to create new recipes from scratch based on what I have in the fridge. I call it my test kitchen!
It’s a great way to find fun new recipes using ingredients or leftovers.
As you might expect, the results are not always great. But sometimes I come up with a real winner like these veggie spinach buns!
Why you should make this recipe
These healthy spinach rolls are so delicious that they will quickly become one of your favorite vegetarian dishes. After all, they’re spicy, filling, and just a little spicy.
And while these rolls may look fancy, they only take about 20 minutes to prepare. They keep very well, so double the recipe!
Most spinach rolls are made with puff pastry, and while these are good too, they’re not always the best for your body. But these spinach rolls have it all: texture, flavor. And most importantly, protein.
You can easily use them as the main source of protein in your meal. Just add a light salad and you have a well-balanced meal.
Ingredients
Thanks to 10 simple ingredients and salt and pepper, you will quickly prepare the tastiest healthy spinach buns.
For the spinach layer:
- frozen chopped spinach: a standard 16 oz package is needed
- eggs: this will act as a binder
- low-fat mozzarella cheeseShredded mozzarella adds flavor and texture, and helps keep the spinach together
- Garlic: just one fresh clove of garlic is enough to get an amazing taste
- salt and pepper
For the filling:
- yellow onion: finely chopped
- carrot: tarts
- parsley: curly or flat leaf (Italian) parsley will work
- low-fat cottage cheese: small curd or large curd are fine
- egg: one egg is enough to bind the ingredients of the filling
- curry powder
- chilli flakes
- salt and pepper
Step by step instructions
This recipe consists of several steps, but each of them is very simple. And believe me, the result is worth it!
Step 1: Preheat oven to 400°F (200°C). Line a baking sheet edged with parchment paper and spray with cooking oil.
Step 2: First defrost the spinach and squeeze out as much liquid as possible using a strainer. To speed up the thawing process, you can heat the spinach in the microwave for a few minutes.
Step 3: In a medium bowl, combine defrosted spinach, two eggs, shredded mozzarella, chopped garlic, and salt and pepper.
Step 4: Next, transfer the spinach mixture onto the prepared baking sheet and press it flat using your hands to shape it to a size of 10×12 inches and about ½ inch thick.
Step 5: Bake for 15 minutes, then allow to cool on wire rack. Do not turn off the oven.
Step 6: While the spinach layer is baking, prepare the filling. Finely chop the onion, grate the carrot and finely chop the parsley.
Step 7: Coat a medium skillet with a little cooking spray. Add the onion and cook over medium heat for about a minute or until slightly softened. Then add the carrots and parsley and cook for another 2 minutes, stirring occasionally.
Step 8: Add cottage cheese, curry powder and chili flakes, season with salt and pepper. Stir to combine and remove from heat.
Step 9: Finally, add the egg to the onion-carrot mixture and mix thoroughly.
Step 10: Spread the filling evenly over the cooled spinach. Don’t spread it all the way to the corners, or it will spill out when you roll it up.
Step 11: Carefully lift the long side of the spinach layer, rolling it tightly inward to form a log. Center it on the baking sheet. Bake for 25 minutes.
Step 12: When the time is up, remove the roll and let it cool for 5-10 minutes before slicing into 1-inch-thick slices and serving.
Expert advice
Whenever I see a recipe for any bun, I always assume it will be complicated and time-consuming to make. Fortunately, this is not one of them.
Follow these simple tips to make these healthy vegetarian spinach rolls:
- For the best flavor of the spinach layer: remove as much excess liquid as possible. You want the spinach to cook, not steam.
- For the spinach mixture to come together well, it may be helpful to beat the eggs in a small bowl. You can do the same with a mixture of onions and carrots.
- For a tight bun, finely grate the carrot and use a little curd. In general, the finer the filling ingredients, the easier it will be to roll up.
Variations
These cheese spinach rolls are already full of flavor. But if you want to change something, check out these fun suggestions:
- Subranch mix of powdered curry sauces.
- Add a few bacon bits (if you don’t care about them being vegetarian) and green onions for a healthy match day snack.
- You can also throw in some chopped sun-dried tomatoes for extra flavor and texture.
- For a more indulgent treat, use cream cheese instead of cream cheese for a creamier filling.
Application suggestion
Serve these spinach rolls as a main course with a side salad – they’re full of protein.
Due to the flavors and ingredients, they can also be a quiet breakfast on the go. However, don’t limit your rolls to just that; they are also an excellent filling and tasty snack between meals.
Finally, these spinach rolls can also make a very balanced snack.
Storage
After the taste, ease of making and high protein content, the next best thing about these rolls is how well they keep!
I love preparing meals with spinach. Since they require some prep work, it’s nice to know that I’ll have lunch or dinner provided for a few days.
I recommend storing the rolls in an airtight container in the fridge. However, these rolls taste best if eaten within 3-4 days.
Nutrition
These rolls are perfect for vegetarians (who don’t mind eggs and cheese), people with gluten intolerance or people on a low carb diet.
A portion of vegetarian spinach rolls contains only 310 calories, 14.5 grams of net carbohydrates and as much as 27.3 grams of protein!
You can omit the carrots if you want to reduce the carbs even further. To keep calories low, make sure you use low-fat mozzarella and fat-free cottage cheese.
More healthy vegetarian recipes
We love creating delicious, healthy vegetarian recipes. If you enjoyed this recipe, here are some others you’ll love:
You can also check out this roundup of my favorite low carb vegan recipes for even more inspiration!
When you try this recipe, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
Spinach rolls
These healthy vegetarian spinach rolls are easy to make and perfect for meal preparation. They’re spicy, filling, and just a touch of spice for a delicious meal you can eat on the run.
Portions:2
Instructions
-
Preheat oven to 400°F (200°C). Line a baking sheet edged with parchment paper and spray with cooking oil.
-
Defrost the spinach and squeeze out as much liquid as possible using a sieve. To speed up the thawing process, you can heat the spinach in the microwave for a few minutes.
16 ounces of frozen spinach
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In a medium bowl, combine the thawed spinach, two eggs, shredded mozzarella, chopped garlic, and salt and pepper.
2 eggs, 1 ounce low-fat mozzarella cheese, 1 garlic clove, ½ teaspoon of salt, ½ teaspoon of pepper
-
Transfer the spinach mixture to the prepared baking sheet and press it flat using your hands to give it a size of 10×12 inches and about ½ inch thick.
-
Bake for 15 minutes, then leave to cool on a wire rack. Do not turn off the oven.
-
While the spinach layer is baking, spray a medium skillet with a little cooking spray. Add the onion and cook over medium heat for about a minute or until slightly softened. Add the carrots and parsley and cook for another 2 minutes, stirring occasionally.
1 ¼ cup yellow onion, 1 cup of carrots, ¾ cup curly or flat parsley, cooking spray
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Add cottage cheese, curry powder, chili flakes, season with salt and pepper. Stir to combine and remove from heat.
4 ounces low-fat cottage cheese, 1 teaspoon curry powder, ¼ teaspoon chilli flakes, ½ teaspoon of salt, ½ teaspoon of pepper
-
Add the egg to the onion-carrot mixture and mix thoroughly.
1 egg
-
Spread the filling evenly over the cooled spinach. Don’t spread it all the way to the corners, or it will spill out when you roll it up.
-
Carefully lift the long side of the spinach layer, rolling it tightly inward to form a log. Center on baking sheet and bake for 25 minutes.
-
When the cooking time is up, remove the spinach roll and let it rest for 5-10 minutes before slicing into 1-inch-thick slices and serving.
Notes to the recipe
Serving suggestions: Serve as is or with a side salad as a complete meal.
Storage: These spinach rolls are great for meal prep. Just store them in an airtight container in the fridge for 3-4 days.
Nutritional information per serving
Nutrition Facts
Spinach rolls
Amount per serving
Calories 310
94 calories from fat
% Daily Value*
Fat 10.4g16%
Saturated Fat 4.6g23%
polyunsaturated fats 0.1g
monounsaturated fats 0.2g
cholesterol 326.7 mg109%
Sodium 695 mg29%
Potassium 2489.3 mg71%
Carbohydrates 19.6g7%
5.1g fibertwenty%
Sugar 6.7g7%
Protein 27.3g55%
Vitamin A 8770 IU175%
Vitamin C 46.1 mg56%
Calcium 419 mg42%
Iron 5 mg28%
Net carbs 14.5g
* Daily percentages are based on a 2000 calorie diet.
#Healthy #vegetarian #spinach #rolls
