Spinach And Ricotta Cannelloni

Spinach and ricotta cannelloni is a classic Italian dish that’s been enjoyed for generations, known for its rich, creamy filling and comforting baked layers. Traditionally, it’s a hearty meal, but this version has been adapted to be a lighter, healthier take while still keeping all the flavour. By using a homemade tomato base sauce and a lightened-up cheese sauce, this dish provides all the indulgence without excess calories.

Is spinach and ricotta cannelloni healthy?

This spinach and ricotta cannelloni is packed with nutritious ingredients that make it a well-balanced meal:

• Spinach – A great source of iron, folate, and vitamin K, supporting healthy blood and bone health.
• Ricotta – Provides protein and calcium, essential for muscle maintenance and bone strength.
• Tomatoes – Rich in antioxidants like lycopene, which supports heart health.
• Mushrooms – Contain B vitamins and selenium, important for immune function and energy levels.
• Parmesan & Cheddar (in moderation) – Supply calcium and protein while keeping the dish flavourful with smaller amounts.
• Cornflour-based Cheese Sauce – Lightens up the traditional butter-based roux, reducing unnecessary fats while maintaining a creamy texture.

At just 480 calories per serving, this dish is a satisfying and wholesome choice that doesn’t compromise on flavour.

Do you have a diet restriction?

This spinach and ricotta cannelloni recipe is:

• Vegetarian – Contains no meat or fish.
• Nut Free – No nuts are included in the ingredients.
• Low Sugar – Naturally low in sugar, with no added sweeteners.
• Low GI – Contains slow-releasing carbohydrates that help maintain steady blood sugar levels.
• Ultra Processed Food Free – Made entirely with whole, minimally processed ingredients.

What is cannelloni?

Cannelloni is a large tube-shaped Italian pasta, perfect for stuffing and baking in sauce. Dry cannelloni tubes are the easiest to use – simply fill them uncooked, and they’ll soften in the oven. If you can’t find them, roll fresh lasagne sheets around the filling as an alternative. To prevent leaks, avoid overfilling and nestle them in sauce for even cooking.

Step 1: Create the vegetarian ragu sauce

Sauté the Onion and Garlic – Heat a large saucepan over medium heat and add a drizzle of avocado oil (or water for a lower-fat option). Add the finely diced onion and cook for around 5 minutes until softened and translucent. Stir occasionally to prevent it from burning.

Add the Mushrooms – Once the onion has softened, add the chopped mushrooms to the pan. Mushrooms release moisture as they cook, so allow them to soften and brown slightly, stirring frequently to prevent them from sticking. This should take around 3-4 minutes.

Incorporate the Tomatoes and Passata – Pour in the tinned chopped tomatoes and passata, stirring well to combine with the sautéed onion and mushrooms. The mix should start to resemble a rich tomato sauce.

Season and Simmer – Stir in the minced garlic, along with a pinch of salt and pepper to taste. Allow the sauce to simmer gently for 15-20 minutes, stirring occasionally. The sauce should reduce slightly and develop a deeper, richer flavour as it cooks.

Prepare the Baking Dish – Once the sauce has thickened, pour it evenly into the bottom of a large ovenproof dish. Spread it out with a spoon to create a smooth base layer for the cannelloni to rest in.

Step 2: Stuff the cannelloni shells with spinach and ricotta

Wilt the Spinach – Place the fresh spinach in a large pan with a splash of water and cook over medium heat, stirring occasionally, until fully wilted. This should take 2-3 minutes. Remove from the heat and allow it to cool slightly before handling. Chop the spinach into smaller pieced with a pair of scissors and add to a mixing bowl

Mix the Filling – Add the ricotta and 1 tablespoon of parmesan to the chopped spinach, stirring well to combine. The mixture should be smooth and creamy with an even distribution of spinach throughout. Season with a pinch of salt and pepper.

Fill the Cannelloni Tubes – Using a small spoon or piping bag, carefully fill each cannelloni tube with the spinach and ricotta mixture. If using a spoon, gently tap the tube to help the filling settle inside. Ensure they are fully filled but not overstuffed.

Nestle the Cannelloni in the Sauce – Place the filled cannelloni tubes into the prepared baking dish on top of the base sauce. Arrange them in a single layer, ensuring they are slightly submerged in the sauce.

Step 3: Create the cheese sauce

Mix the Ingredients – In a small saucepan, add the milk, cornflour, parmesan, mustard, and a pinch of salt and pepper. Whisk everything together while the milk is still cold to ensure the cornflour fully dissolves without forming lumps.

Heat the Sauce – Place the saucepan over medium heat and begin stirring constantly. As the mixture heats up, it will gradually thicken. Continue stirring for around 5-7 minutes until the sauce reaches a smooth and creamy consistency.

Add the Cheese – Once thickened, stir in half of the grated light cheddar. Mix until the cheese is fully melted and incorporated into the sauce. The remaining cheese will be used for the topping.

Pour Over the Cannelloni – Carefully pour the cheese sauce evenly over the arranged cannelloni tubes, ensuring they are well covered. Use the back of a spoon to spread it out if necessary.

Sprinkle the Remaining Cheese – Evenly distribute the remaining light cheddar over the top of the dish. This will create a golden, crispy cheese topping once baked.

Step 4: Bake and serve

Bake Until Golden – Preheat the oven to 180°C (fan) and bake the dish for 30-40 minutes. The cheese should be golden brown, and the sauce should be bubbling around the edges when done. If the top browns too quickly, cover loosely with foil for the final 10 minutes of baking.

Serve – Serve the ricotta alongside seasonal veggies or salad greens for extra nutritional value.

Variations

• Add Extra Vegetables – Try adding finely chopped courgette or grated carrot to the base sauce for an extra veggie boost.
• Use Wholemeal Pasta – Swap regular cannelloni for wholemeal for added fibre.
• Make It Dairy-Free – Use a dairy-free ricotta alternative and a plant-based cheese sauce.
• Spice It Up – Add a pinch of chilli flakes to the base sauce for a little heat.
• Protein Boost – Mix some cooked lentils into the spinach and ricotta filling for extra protein.

FAQ

Can I make this in advance?
Yes! You can assemble the entire dish up to a day in advance, cover it, and store it in the fridge. Simply bake when ready.

Can I freeze spinach and ricotta cannelloni?
Yes, freeze the unbaked dish wrapped tightly in foil. Bake from frozen at 180°C, adding 10-15 extra minutes to the cooking time.

How do I store leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave until piping hot.

What can I serve with this?
A fresh side salad or steamed greens work well to complement the richness of the dish.

Can I use frozen spinach?
Yes, just make sure to thaw and squeeze out excess water before mixing it with the ricotta.

Do I need to cook the cannelloni tubes first?
No, they will cook perfectly in the oven as long as they are fully covered in sauce.

Can I swap ricotta for another cheese?
Cottage cheese blended until smooth is a great lower-fat alternative to ricotta. You can also use low fat cream cheese.

Healthy Spinach And Ricotta Cannelloni

HealthyHeartyWholesome

Healthy Spinach and Ricotta Cannelloni is a lighter twist on a classic Italian favourite, featuring a creamy spinach and ricotta filling, a rich tomato base sauce, and a lightened-up cheese topping. At just 480 calories per serving, this dish is a wholesome, satisfying meal that’s packed with flavour and nutrients.

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Prep Time 20 minutes mins

Cook Time 1 hour hr

Total Time 1 hour hr 20 minutes mins

Course Main Course

Cuisine Italian

Servings 4

Calories 480 kcal

Ingredients

  

For the Pasta

• 150 g cannelloni 12 tubes
• 250 g fresh spinach
• 250 g ricotta
• 1 tbsp parmesan

For the Cheese Sauce

• 300 ml milk
• 2 tbsp cornflour
• 2 tbsp parmesan
• 1 tsp mustard
• Salt and pepper
• 50 g light cheddar

For the Base Sauce

• 400 g tinned chopped tomatoes
• 200 ml passata
• 1 onion finely diced
• 10 white mushrooms finely chopped
• 1 tbsp minced garlic

Instructions

 

• Make the Base Sauce – Start by frying the diced onion in a saucepan over medium heat until softened. Add the minced garlic and cook for a further minute until fragrant. Stir in the chopped mushrooms, allowing them to soften slightly. Pour in the tinned tomatoes and passata, seasoning with salt and pepper. Let this simmer for 15-20 minutes until the sauce has thickened and reduced slightly. Once ready, spread the sauce evenly across the bottom of a large ovenproof dish.
• Prepare the Spinach and Ricotta Filling – Place the fresh spinach in a pan with a splash of water and cook until wilted. Once wilted, drain any excess liquid and finely chop the spinach. In a bowl, mix the spinach with the ricotta and parmesan, seasoning with salt and pepper.
• Fill the Cannelloni Tubes – Using a small spoon or piping bag, carefully fill each cannelloni tube with the spinach and ricotta mixture. Nestle the filled tubes into the base sauce in the ovenproof dish, ensuring they are evenly spaced.
• Make the Cheese Sauce – In a small saucepan, mix the milk with the cornflour, parmesan, mustard, and salt and pepper. Heat the mixture over medium heat, stirring constantly, until the sauce thickens. Once thickened, stir in half of the light cheddar, saving the remaining cheese for the topping.
• Assemble and Bake – Pour the cheese sauce evenly over the cannelloni, making sure all the pasta is covered to ensure it cooks properly. Sprinkle the remaining cheddar on top. Bake in a preheated oven at 180°C (fan) for 30-40 minutes, until the cheese is golden brown and bubbling.

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