Fresh zucchini ribbons filled with a creamy, protein-rich yogurt blend and fresh herbs. These roll-ups are light, crisp, and ideal as a refreshing starter or snack.
Preparation Time
- Prep: 20 minutes
- Cook: 0 minutes
- Total: 20 minutes
- Servings: 4 (2–3 roll-ups each)
Ingredients
- 2 medium zucchinis
- ¾ cup plain Greek yogurt (unsweetened, 2% fat or higher)
- 1 tablespoon extra virgin olive oil
- 1 tablespoon chopped fresh mint
- 1 tablespoon chopped fresh dill or parsley
- 1 small garlic clove, finely grated
- Sea salt and black pepper to taste
- Optional: lemon zest or a few drops of lemon juice
Instructions
- Trim and slice the zucchinis lengthwise into thin ribbons using a mandoline or vegetable peeler.
- Sprinkle lightly with salt and let sit on a paper towel for 10 minutes to draw out moisture. Pat dry.
- In a bowl, mix yogurt, herbs, olive oil, garlic, salt, and pepper until smooth.
- Place 1 teaspoon of the yogurt mixture on one end of each zucchini slice, then roll tightly.
- Secure with a toothpick if needed and refrigerate for 10–15 minutes before serving.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~85 kcal |
| Carbohydrates | ~5 g |
| Protein | ~6 g |
| Fat | ~5 g |
| Fiber | ~1.2 g |
| Calcium | ~15% DV |
| Vitamin C | ~18% DV |
Evidence-Based Health Benefits
1. Gut microbiota support
Greek yogurt provides probiotics, promoting digestive and immune function.
Reference: Ouwehand et al., International Journal of Food Microbiology, 2002.
2. Anti-inflammatory and antioxidant properties
Zucchini and herbs like mint and dill contain flavonoids and carotenoids that help reduce oxidative stress.
Reference: Pandey & Rizvi, Oxidative Medicine and Cellular Longevity, 2009.
3. Supports bone health and muscle function
Greek yogurt offers bioavailable calcium and protein essential for bone density and muscle repair.
Reference: Rizzoli et al., Osteoporosis International, 2014.
Kitchen Tips
- For best texture, use fresh, firm zucchinis and slice evenly.
- Avoid overfilling to prevent the rolls from opening.
- This recipe can be made ahead, but best served within a few hours for peak freshness.
- Swap herbs based on the season—basil, chives, or tarragon work well too.
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