Zucchini Chicken Alfredo Roll Ups

Looking for a low-carb, creamy, and satisfying dish that’s both comforting and healthy? These Zucchini Chicken Alfredo Roll Ups are just what you need! Thin slices of zucchini are filled with shredded chicken, creamy Alfredo sauce, and cheese, then baked to bubbly perfection. It’s a fresh twist on traditional pasta-based casseroles without sacrificing any flavor.

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Why You’ll Love This Recipe
Low-Carb & Keto-Friendly – All the creamy Alfredo goodness without the pasta.
Family Approved – Even picky eaters enjoy these cheesy, chicken-filled roll ups.
Great for Meal Prep – Easy to make ahead and store for later.
Lighter Comfort Food – Satisfies those creamy cravings in a healthier way.
Versatile – Use leftover chicken, store-bought Alfredo, or homemade options.

Ingredients You’ll Need

For the Zucchini Roll Ups:

• 3–4 medium zucchinis, sliced lengthwise into thin strips
• 1 tbsp olive oil
• Salt and pepper, to taste

For the Filling:

• 2 cups cooked, shredded chicken
• 1 cup ricotta cheese
• ½ cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• 1 egg
• 1 tsp garlic powder
• ½ tsp Italian seasoning
• Salt and pepper, to taste

For the Alfredo Sauce:

• 2 tbsp unsalted butter
• 2 garlic cloves, minced
• 1 cup heavy cream or whole milk
• ¾ cup grated Parmesan cheese
• Salt and pepper, to taste

For Garnish:

• Extra mozzarella cheese for topping
• Fresh parsley, chopped
• Red pepper flakes (optional)

Tools You’ll Need

• Mandoline or vegetable peeler
• Skillet or saucepan
• Mixing bowls
• 9×13-inch baking dish
• Oven or air fryer
• Spatula and measuring cups

Step-by-Step Instructions

Step 1: Prep the Zucchini
Use a mandoline or sharp knife to slice zucchini into long, thin strips about ⅛ inch thick.
Lightly salt the strips and let them sit for 10 minutes to draw out moisture.
Pat dry with paper towels and brush lightly with olive oil. Set aside.

Step 2: Make the Alfredo Sauce
In a skillet over medium heat, melt the butter and sauté garlic until fragrant (about 1 minute).
Stir in the cream and bring to a gentle simmer.
Add Parmesan cheese and whisk until melted and smooth.
Season with salt and pepper to taste. Remove from heat.

Step 3: Prepare the Filling
In a mixing bowl, combine shredded chicken, ricotta, mozzarella, Parmesan, egg, garlic powder, Italian seasoning, salt, and pepper.
Mix until well combined and creamy.

Step 4: Assemble the Roll Ups
Preheat your oven to 375°F (190°C).
Spread a thin layer of Alfredo sauce on the bottom of a greased baking dish.
Place 1–2 tablespoons of the filling at the end of each zucchini strip.
Gently roll up the strip and place it seam-side down in the baking dish.
Repeat with remaining strips and filling.

Step 5: Top & Bake
Pour the remaining Alfredo sauce evenly over the roll ups.
Sprinkle extra mozzarella cheese on top.
Cover with foil and bake for 25 minutes, then uncover and bake for an additional 10 minutes, or until bubbly and golden.

Step 6: Garnish & Serve
Remove from oven and let cool for 5 minutes.
Garnish with chopped parsley and a sprinkle of red pepper flakes if desired.
Serve warm as a main course or hearty side.

Tips for Perfect Roll Ups
Dry the Zucchini – Removing excess moisture helps prevent sogginess.
Use Pre-Cooked Chicken – Rotisserie chicken is a great time-saver.
Don’t Overfill – Use just enough filling to roll easily.
Slice Evenly – Thin, consistent slices are easier to roll and cook evenly.
Customize the Sauce – Add herbs or a touch of nutmeg for extra flavor depth.

Serving Suggestions
Side Salad – A crisp Caesar or garden salad makes the perfect pairing.
Garlic Bread – For those not watching carbs, it’s great for sopping up sauce.
Steamed Veggies – Keep it light with a side of broccoli or green beans.
Grilled Asparagus – Adds a smoky, charred element to your plate.
Sparkling Water or Lemonade – Refreshing drinks to balance the richness.

How to Store & Reheat

Storing:
Refrigerate: Store leftovers in an airtight container for up to 4 days.
Freeze: Wrap tightly and freeze for up to 2 months. Thaw in fridge overnight before reheating.

Reheating:
Oven: Reheat at 350°F until heated through.
Microwave: Warm in 1-minute intervals, covered, until hot.
Air Fryer: For crispier edges, reheat at 350°F for 5–7 minutes.

Frequently Asked Questions

1. Can I make this dairy-free?
   Yes! Use dairy-free cheeses and a plant-based Alfredo sauce.
2. What’s a good substitute for ricotta?
   Cottage cheese or mashed white beans can work in a pinch.
3. Can I use store-bought Alfredo?
   Absolutely. Choose a high-quality jarred Alfredo to save time.
4. How do I keep the zucchini from getting mushy?
   Salting and drying the strips beforehand helps reduce excess water.
5. Can I prep this ahead of time?
   Yes! Assemble and refrigerate up to 24 hours in advance, then bake when ready.

Final Thoughts
Zucchini Chicken Alfredo Roll Ups are the perfect fusion of comfort and health. Creamy, cheesy, and satisfying, this dish transforms simple ingredients into a flavorful, elegant meal without the carb-heavy guilt of pasta. Whether you’re feeding your family or prepping lunches for the week, these roll ups are sure to be a hit.

Try it out and let me know what you think! Don’t forget to leave a review below and share your photos on Pinterest! I can’t wait to see how your roll ups turn out.
Preparation Time: 20 minutes
Cooking Time: 35 minutes
Cuisine: American

Nutritional Information (Per Serving):
Calories: 340 | Protein: 26g | Carbohydrates: 8g | Fat: 22g | Fiber: 2g | Sodium: 410mg

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