[recipe] zucchini noodle bake + cassava flour rolls // buns

Try this indulgent yet nutritious zucchini “noodle” bake!⠀

Paired with fluffy cassava rolls, this combo is sure to calm your cravings while also nourishing your body. [If you would prefer to buy them to save time, consider O’Dough’s brand OR any grain-free alternative with only recognizable ingredients.]⠀

Yes, this is how I cook. And this exactly what I teach in my foundational programs.

Hope you love it!

cassava flour buns // rolls

serving size 4 + macros: 0V, 0P, 1C, 0F

Prep Time 15 minutes
Cook Time 25 minutes
Servings 4 buns // rolls


  • 3/4 cup cassava flour
  • 3 Tbsp psyllium husk [powdered]
  • 5 large eggs
  • 1/2 cup organic applesauce [unsweetened]
  • 1/2 cup plain DF yogurt [of choice, unsweetened]
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 1/2 tsp sesame seeds [optional]


  1. Preheat oven to 400°F and line a baking sheet with parchment paper.

  2. In a food processor, add cassava flour, psyllium husk, 4 eggs, applesauce, yogurt, baking powder and salt. Process until a smooth dough forms.

  3. With wet hands, divide dough equally into 4 parts [if making buns] OR 8 parts [if making rolls] and place on baking sheet.

  4. Then, form each piece of dough into a dome and let rest for 1-2 minutes.

  5. Meanwhile, in a small bowl, crack 1 egg and whisk to form an eggwash.

  6. Brush each piece of dough with egg wash and sprinkle with sesame seeds [if using].

  7. Place in oven and bake for 22-25 minutes [for buns] OR 18-20minutes [for rolls], or until golden and cooked through.


zucchini "noodle" bake

serving size 6 + macros: 2V, 1P, 1C, 1F

Prep Time 35 minutes
Cook Time 25 minutes
Servings 6


  • 6 cassava flour rolls [see recipe]* OR 6 grain-free dinner rolls [of choice i.e. Simple Mills bread mix]
  • 1 tsp oil [of choice]
  • 4 spicy pre-cooked chicken sausage links [of choice, sliced]
  • 1 small yellow onion [thinly sliced]
  • 3 large zucchini squash
  • 2 cloves garlic [minced]
  • 1/2 tsp Italian seasoning
  • 1/4 tsp sea salt
  • 1/4 tsp ground black pepper
  • 1 cup shredded DF mozzarella "cheese" [of choice i.e. Violife or SoDelicious]
  • 2 cups tomato sauce [no sugar added]
  • 1/4 cup fresh basil [optional, chopped]


  1. Prepare cassava flour rolls [if using].
  2. Preheat oven to 400°F [if not already pre-heated].
  3. Next, heat oil in a large, oven-safe skillet over medium heat.
  4. Add chicken sausage and onions and sauté for approximately 3-4 minutes, or until sausage is lightly browned and onions are tender. Transfer to a plate and set aside.
  5. Then, create zucchini "noodles" by either using a spiralizer, slicing the zucchini into thin strips with a knife OR peeling with vegetable peeler.
  6. Add zucchini, garlic, Italian seasoning, salt and pepper to the skillet and sauté for approximately 8-10 minutes, or until zucchini is tender and cooked to preference.
  7. Then, add tomato sauce, 1/2 cup "cheese", sausage and onions to the skillet and stir.
  8. Top mixture with remaining 1/2 cup "cheese", place skillet in oven and bake for 10-15 minutes, or until "cheese" is melted and sauce is bubbly.
  9. Divide into serving bowls, top with fresh basil [if desired] and serve with a dinner roll. Enjoy while hot!

Recipe Notes

Vegetarian version: substitute 8 oz tempeh [crumbled] and 3 portobello mushrooms [chopped] for chicken in step 4.


cashew "parmesan cheese"

serving size 16 + macros: 0V, 0P, 0C, 0F

Prep Time 5 minutes


  • 1 cup cashews
  • 1/2 cup nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp sea salt


  1. Add all ingredients to a food processor.

  2. Pulse until a texture similar to grated parmesan cheese forms.

  3. Enjoy on entree of choice!

Recipe Notes

When you crave some cheese without the dairy, this is going to be your new go-to. Nutritional yeast can be found in the supplement section of your natural grocer and is bursting with B vitamins!

Serving size: 1 1/2 Tbsp

Storage suggestion: store in an airtight container in the fridge for 2 weeks OR in the freezer for up to 1 month.

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