Zucchini Rolls with Arugula and Cheese – Low-Carb & Gluten-Free Appetizer

These zucchini rolls with arugula and cheese are a light, elegant, and incredibly healthy dish. Perfect as an appetizer, light lunch, or dinner when you want something tasty without heavy carbs.

Ideal for people following low-carb, keto, gluten-free, candida, or insulin resistance diets.

Why This Recipe Is So Good for You

Zucchini is one of the best low-calorie vegetables — only about 17 kcal per 100g. It’s rich in fiber, potassium, and water, making it excellent for weight loss, blood sugar control, and gentle digestion.

Arugula adds a fresh, slightly spicy flavor and is packed with antioxidants, vitamin K, folate, and compounds that support liver detoxification.

This combination creates a nutrient-dense, low-calorie meal that keeps you full while being very easy on the digestive system.

Best for:

Insulin resistance & diabetes
Candida diet
Thyroid-friendly meals (Hashimoto’s)
Weight loss
Gluten-free lifestyle

Prep Time 5 mins

Cook Time 30 mins

Total Time 35 mins

Courses: Diabetes, Dinner, Hashimoto, IR, Lunch, Salad, Thyroid

Difficulty: Beginner

Ingredients

1 medium zucchinis
50 g fresh arugula
30 3 cheese (feta, ricotta, cream cheese, or goat cheese)
2 tbsp olive oil
1 garlic cloves, finely minced
4-5 thin slices of prosciutto, pepperoni, or smoked salmon

Instructions

1
- Wash the zucchinis and trim the ends. Slice them thinly lengthwise (ideally with a mandoline slicer for even thickness).
- Heat a grill pan or non-stick pan over medium heat. Grill the zucchini slices for about 2 minutes on each side until soft and lightly marked. Set aside to cool.
- In a bowl, mix the cheese with minced garlic, a drizzle of olive oil, salt, and pepper.
- On each zucchini slice, spread a thin layer of cheese filling, add a few arugula leaves, and optionally a small piece of prosciutto or salmon.
- Carefully roll up each slice and secure with a toothpick.
- Arrange on a plate, drizzle with a little olive oil if desired, and serve.
2

Read it online: https://www.dietrecept.com/en/recipe/zucchini-rolls-with-arugula-and-cheese-low-carb-gluten-free-appetizer/