Egg lasagna roll-ups are your new favorite meal prep breakfast (or dinner!) that also happens to be high protein and keto. This vegetarian recipe only takes a handful of ingredients, the filling is versatile, and it’s freezer friendly.
Meal preppers, freezer cooks, and low carb dieters, this recipe is a keeper. This egg lasagna recipe is loaded with protein to keep your family satiated throughout the day. Got a smaller family or just feeding one? No problem, these lasagna roll-ups make excellent meal prep and they freeze/reheat well, too. Add this meal to your make-ahead recipe vault and let’s get crackin’!
About Keto Egg Lasagna Roll-ups
In emails and comments, a couple requests always come up: More ketogenic recipes and low-carb options. I had an idea to test out keto lasagna noodles: similar to lasagna sheets. I’m so happy with what we ended up with because these egg lasagna roll-ups require just a handful of ingredients and they’re super versatile. They’re high in protein and low-carb to keep your blood sugar nice and stable throughout the day.
What’s in the Filling?
Here’s where the magic happens!
One of the best things about this recipe is how versatile it is. Depending on the filling you choose, the egg lasagna roll-ups could be a hearty breakfast or a savory dinner.
Ingredients and dairy free swaps:
- Hummus: Hummus lends creaminess that’s dairy – free and lighter than ricotta. I used a store-bought chickpea hummus but this is also an opportunity to incorporate other flavors you love such as red pepper or roasted garlic hummus. Not into cheese or hummus? Try incorporating avocado or plain yogurt into egg lasagna filling.
- Crumbled feta: It doesn’t take much feta to get that creamy ricotta taste we love in a lasagna roll-up. Note that this recipe divides the feta: Half goes in the filling, half goes on top. Dairy-free swap – plant based crumbled cheese or crumbled organic tofu.
- Mozzarella cheese: To achieve the stretchy, melty goodness, I used a little over a cup of mozzarella, divided as a filling ingredient and a topping.
Dairy-free swap – Try my vegan queso or spread more hummus on top. - Chopped kale or baby spinach: If you’re hesitant about kale in your lasagna, I urge you to try it! The earthy flavor of kale complements the creaminess of hummus and gooey goodness of mozzarella. However, fresh spinach is another leafy green you can’t go wrong with.
- Garlic, salt, and pepper: The holy trinity; season the mixture to taste
PRO TIP – Customize the filling for even the pickiest eater! Suggestions below.
As mentioned above, the filling is definitely customizable. Thank goodness!
Here are a few of my favorite filling ideas!
- Breakfast, try adding bacon crumbles into the filling and replace mozzarella with cheddar cheese.
- Dinner Skip the ricotta and add chicken, salsa, and avocado!
- For the picky eater plain Jane – Just cheese and and a wee bit of tomato
Perfecting the Keto Lasagna Noodles
Think of the base as keto lasagna noodles: A flexible layer of beaten eggs, parmesan, (dairy or non-dairy) cream, and spices baked on a sheet pan. The parmesan cheese helps the eggs hold their shape while rolling. After baking, simply use a knife or pizza cutter to slice your sheet pan eggs into long layers and use them like lasagna sheets! These are a few tips that helped us achieve perfect egg lasagna noodles!
*Heavily* grease your sheet pan or casserole dish to ensure the egg lasagna lifts off with ease. Cooking spray, oil, or butter are excellent options, and a good nonstick sheet pan will help out, too.
Use parchment paper. This extra step will ensure those eggs lift perfectly. After greasing the pan, set down a sheet of parchment paper sized to fit, then grease the parchment paper as well.
After baking, grease your spatula. One more slippery step! I found that an oiled spatula helpful to release the egg from the pan in one piece.
Let egg noodles cool. This is going to help with assembling and rolling. Make the egg lasagna filling while the egg cools.
Portioning out the egg lasagna: You can slice these into any size of “noodle” you prefer, but for lasagna roll ups, I found that roughly 2 x 9 inches is the perfect, even size.
HOW TO MAKE THIS RECIPE
Egg Lasagna MEAL PREP TIPS
If you’re pressed for time, try preparing the keto egg noodles in advance. It’s a little easier to roll them once they’re cool and it makes for an easier meal prep Sunday since you’ll only need to make the filling. Simply wrap the noodles in foil and keep them in the fridge until you’re ready to roll! The egg lasagna sheet will keep in the fridge for 1-2 days.
Freezer cooks and meal preppers: Double the recipe to make your life even easier! Two sheet pans cook evenly alongside each other in the oven, plus they freeze and reheat well. You can either freeze the assembled roll-ups or freeze the egg lasagna sheets on their own for a future week. IDEAS!
Kale Egg Lasagna (Keto) + Video
- Total Time: 55 minutes
- Yield: 6 to 8 Rolls 1x
- Diet: Vegetarian
Description
Egg lasagna roll-ups are your new favorite meal prep breakfast (or dinner!) that also happens to be keto. This high protein recipe only takes a handful of ingredients, the filling is versatile, and it’s freezer friendly.
Ingredients
- 8 – 10 large eggs (use 10 for a larger pan)
- 1/4 cup grated parmesan cheese
- 1/4 cup non-dairy milk or cream
- 1/2 tsp onion salt
- 1 tsp garlic powder
For the filling:
- 1 1/4 cups crumbled feta (divided)
- 3 tbsp hummus (see notes)
- 1 1/4 cups shredded part-skim mozzarella (divided)
- 1 tsp garlic (minced)
- Kosher salt/pepper to taste
- 2/3 cup kale or baby spinach (chopped)
Topping:
- 12 ounces tomato sauce (divided, adjust to your preference)
- Remaining mozzarella and/or feta cheese
- Fresh basil (chopped)
- Kosher salt/pepper to taste
Instructions
Prepare egg noodles:
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Preheat oven to 350 F. Grease a medium baking sheet. I recommend a 12×17″ rimmed sheet pan or jelly roll pan. Recommended to prevent sticking: Line pan with parchment paper and coat the parchment paper with extra oil.
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Whisk eggs, cheese, milk, and other spices together in a larger bowl. Gently pour egg batter on an oiled sheet pan.
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Place in oven until and bake for 15-17 minutes or until eggs are set.
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Let the eggs cool while you make the filling.
Filling and baking:
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In a small bowl, mix together 1 c feta, hummus, 1 c mozzarella, and garlic. Season to taste. Set aside.
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Turn oven up to 400F. Spread 1/2 c tomato sauce onto the bottom of a small casserole dish. Set aside. Once eggs have cooled, slice the eggs lengthwise into noodles about 2” wide. This should yield between 6-8 noodles. Lay each egg noodle flat on parchment paper or clean counter.
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Spread 3-4 tbsp feta mixture evenly along each egg slice, then sprinkle kale on top of mixture. Roll up and place in the prepared dish. Repeat with remaining egg slices and filling. Top roll-ups with remaining 1/2 c tomato sauce and sprinkle with remaining feta and mozzarella.
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Bake in oven for 10-15 minutes or until cheese is bubbly and melted.
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Remove and garnish with fresh basil before serving.
Notes
Make-ahead tip: Make the egg noodles in advance and wrap them in foil. Refrigerate until ready to roll. The egg noodles will keep in the fridge for 1-2 days before making the full dish.
See blog for dairy free swaps! Dairy free cheese may be substituted.
To prevent sticking: Heavily grease the sheet pan before adding the eggs to bake. Using parchment paper is another helpful tip: grease pan, then grease parchment paper. Finally, let eggs cool before removing carefully with an oiled spatula.
Pan and noodle size: I found 2 inches wide x 9 inches long made the perfect egg noodle roll if using a standard 12x17” pan.
Notes for doubling: Make a second batch with the same size pan for the best egg noodle results.
- Prep Time: 25 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: bake
- Cuisine: American
Nutrition
- Serving Size:
- Calories: 193
- Sugar: 2.7 g
- Sodium: 583.2 mg
- Fat: 11.4 g
- Saturated Fat: 5.6 g
- Carbohydrates: 5.7 g
- Fiber: 1.3 g
- Protein: 17.1 g
- Cholesterol: 212.7 mg
Keywords: lasagna, keto, low carb, egg casserole, eggs, vegetarian, brunch
Alright my friends, who’s ready to roll? You’ve got to share with me how you’re making this recipe your own. Did you try my hummus-feta filling or a different variety? How’d it go? I’d love to hear it all!
Cheers,
LC
