Description
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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Ingredients
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)
Instructions
Step 1: Slice the Zucchini
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Preheat oven to 375°F (190°C).
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Use a mandoline or peeler to slice zucchini lengthwise into thin strips—about 1/8 inch thick.
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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.
Notes
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.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Cuisine: American / Low-Carb