Zucchini Chicken Alfredo Roll Ups

Looking for a light, cheesy, and absolutely satisfying dinner idea? These Zucchini Chicken Alfredo Roll Ups are a low-carb twist on a classic comfort dish. Thin zucchini slices are rolled up with juicy chicken, creamy Alfredo sauce, and melty cheese—all baked to bubbly perfection. It’s a healthy, family-friendly meal that’s elegant enough for guests but easy enough for any weeknight.

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Why You’ll Love This Recipe
Low-Carb Comfort – All the creamy, cheesy goodness of Alfredo without the pasta.
Protein-Packed – Chicken and cheese make it filling and nutritious.
Gluten-Free – Naturally grain-free and perfect for special diets.
Fun to Make – Rolling up zucchini adds a fun twist to dinner.
Great for Leftovers – Reheats beautifully for lunch or another easy meal.

Ingredients You’ll Need

For the Roll Ups:
3 medium zucchini, ends trimmed
2 cups cooked chicken breast, shredded or finely chopped
1 cup ricotta or cottage cheese
½ cup grated Parmesan cheese
1 large egg
1 tsp Italian seasoning
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper

For the Alfredo Sauce:
1 tbsp olive oil or butter
2 cloves garlic, minced
1½ cups milk (dairy or unsweetened plant-based)
1 cup grated Parmesan cheese
¼ tsp nutmeg (optional)
Salt and pepper to taste

For the Topping:
1 cup shredded mozzarella cheese
Chopped fresh parsley (optional, for garnish)
Crushed red pepper flakes (optional)

Tools You’ll Need
Mandoline or vegetable peeler
Mixing bowls
9×13 inch baking dish
Saucepan
Spatula or spoon
Foil for baking

Step-by-Step Instructions

Step 1: Slice the Zucchini

1. Preheat oven to 375°F (190°C).
2. Use a mandoline or peeler to slice zucchini lengthwise into thin strips—about 1/8 inch thick.
3. Lay slices on paper towels and sprinkle lightly with salt. Let sit for 10 minutes, then blot dry to remove moisture.

Step 2: Make the Chicken Filling
4. In a bowl, mix shredded chicken, ricotta, Parmesan, egg, Italian seasoning, garlic powder, salt, and pepper until well combined.

Step 3: Make the Alfredo Sauce
5. In a saucepan, heat olive oil or butter over medium heat.
6. Add minced garlic and sauté for 1 minute.
7. Pour in milk and bring to a gentle simmer.
8. Stir in Parmesan cheese and nutmeg, then season with salt and pepper to taste. Simmer until slightly thickened—about 3–4 minutes. Remove from heat.

Step 4: Assemble the Roll Ups
9. Spread a thin layer of Alfredo sauce on the bottom of a 9×13 baking dish.
10. Take one zucchini slice and spoon a bit of chicken filling on one end.
11. Roll it up gently and place seam-side down in the dish. Repeat with all slices.
12. Pour the remaining Alfredo sauce over the top and sprinkle with mozzarella.

Step 5: Bake & Serve
13. Cover with foil and bake for 20 minutes.
14. Remove foil and bake another 10–15 minutes until bubbly and golden on top.
15. Let cool for 5 minutes before serving. Garnish with parsley and red pepper flakes if desired.

Tips for Perfect Zucchini Chicken Alfredo Roll Ups
Use Firm Zucchini – Easier to slice and roll without breaking.
Pat Slices Dry – This prevents a watery casserole.
Don’t Overfill – A small spoonful of filling per roll is perfect.
Pre-Cook Zucchini (Optional) – Lightly roasting slices for 5 minutes softens them for easier rolling.

Serving Suggestions
With Garlic Bread – For a balanced carb option.
Side Salad – A crisp Caesar or garden salad pairs beautifully.
Over Cauliflower Rice – For an extra low-carb plate.
With Roasted Veggies – Add color and nutrients to the meal.

How to Store & Reheat

Storing:
Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Freeze in a baking-safe dish for up to 2 months. Thaw overnight before baking.

Reheating:
Oven: Bake at 350°F (175°C) for 10–15 minutes until heated through.
Microwave: Reheat in 1-minute intervals until hot. Cover to retain moisture.

Frequently Asked Questions

1. Can I use store-bought Alfredo sauce?
   Yes, just use about 1½ to 2 cups of your favorite jarred Alfredo.
2. Can I make this vegetarian?
   Absolutely—just replace chicken with sautéed mushrooms, spinach, or lentils.
3. What’s the best cheese for topping?
   Mozzarella melts beautifully, but provolone or Monterey jack work well too.
4. Can I prep this ahead of time?
   Yes! Assemble and refrigerate up to 1 day ahead, then bake when ready.

Final Thoughts

Zucchini Chicken Alfredo Roll Ups are the perfect way to enjoy your favorite creamy pasta flavors without the carbs. With tender zucchini, cheesy chicken filling, and a rich Alfredo sauce, this casserole is both wholesome and deeply satisfying. It’s an easy way to eat more veggies without missing the comfort of classic pasta dishes.

Try it tonight and share your twist on this recipe online! Don’t forget to tag your delicious roll ups on Pinterest or in the comments below.

Preparation Time: 20 minutes
Cooking Time: 30 minutes
Cuisine: American / Low-Carb

Nutritional Information (Per Serving – 1 of 6):
Calories: 330 | Protein: 29g | Carbohydrates: 8g | Fat: 20g | Fiber: 2g | Sodium: 460mg

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