Zucchini Chicken Alfredo Roll Ups: A Low-Carb Comfort Favorite

When life gets hectic, I turn to warm, comforting recipes, and just a little indulgent—without throwing my health goals out the window. That’s exactly how I stumbled upon these Zucchini Chicken Alfredo Roll Ups. One summer evening, after realising I had leftover shredded chicken and two zucchinis on the edge of glory, inspiration struck. Why not take all the creamy, cheesy goodness of a classic Alfredo and give it a low-carb twist? The result was surprisingly satisfying—rich yet light, comforting yet fresh.

Whether you’re cutting carbs, exploring keto recipes, or just wanting to use up an abundance of zucchini, Zucchini Chicken Alfredo Roll-Ups deliver a big win at the dinner table.

Why You’ll Love These Zucchini Chicken Alfredo Roll Ups

These roll-ups hit all the right notes:

• Low in carbs, high in flavour
• Quick to prep and easy to bake
• Great for weeknight dinners or impressive enough for guests

Here’s why they’re becoming a staple in our meal rotation:

Health-Conscious but Satisfying

Zucchini replaces traditional pasta here, making this dish gluten-free, low-calorie, and keto-friendly. The chicken and cheese also pack this dish with protein.

Family-Approved

Even picky eaters love the creamy filling and cheesy topping. You can sneak in extra veggies, too.

Perfect for Meal Prep

Make ahead and refrigerate or freeze for quick weeknight reheating—no loss in flavour or texture.

What Are Zucchini Chicken Alfredo Roll Ups?

Zucchini Chicken Alfredo Roll-Ups are a low-carb spin on classic lasagna roll-ups or enchiladas. Thinly sliced zucchini acts as the “noodle,” rolled around a rich mixture of shredded chicken and Alfredo sauce, and then topped with more sauce and cheese before baking.

This recipe has grown in popularity within the keto zucchini meals and healthy stuffed zucchini niche thanks to its:

• Simplicity
• Comforting texture
• High-protein, low-carb profile

This is a must-try if you love zucchini lasagna or chicken Alfredo pasta.

Ingredients You’ll Need

Here’s everything you need to create this creamy and satisfying dish:

You can make your own sauce or use a high-quality store-bought Alfredo sauce to reduce prep time.

How to Make Zucchini Chicken Alfredo Roll Ups Step by Step

The method is simple, but here’s a breakdown to ensure foolproof results.

Step 1: Prep the Zucchini

• Slice zucchini lengthwise using a mandoline slicer or sharp knife.
• Aim for slices about ⅛ inch thick for flexibility.
• Lightly salt and let sit for 10 minutes to draw out excess moisture.
• Pat dry with a paper towel.

Step 2: Make the Filling

• Mix shredded chicken with half of the Alfredo sauce, garlic powder, seasoning, and a bit of mozzarella.
• Add salt and pepper to taste.

Step 3: Assemble the Roll Ups

• Spoon 1–2 tbsp of filling onto each zucchini strip.
• Carefully roll and place seam-side down in a greased baking dish.
• Repeat until the dish is whole.

Step 4: Top and Bake

• Pour the remaining Alfredo sauce over the rolls.
• Sprinkle with remaining mozzarella and Parmesan.
• Cover with foil and bake at 375°F for 20 minutes.
• Remove foil and bake 5–10 more minutes until golden and bubbly.

Tips for Perfect Zucchini Roll Ups

1. Avoid Watery Dishes

Zucchini naturally holds water. Salting and patting dry prevents sogginess.

2. Consistent Slicing

Use a bolded mandoline for even, thin slices that roll without breaking.

3. Don’t Overfill

A little filling goes a long way. Overfilling causes tearing or unrolling.

4. Bake Covered First

This keeps the rolls moist, then uncovered baking gives that golden top.

Make It Your Own: Variations to Try

These roll-ups are versatile. Here are some fun ways to switch them up:

This flexibility makes it a top choice for meal preppers and home cooks.

Creative Ways to Serve Zucchini Chicken Alfredo Roll Ups

Zucchini roll-ups are incredibly versatile. Once you’ve mastered the base recipe, there are many fun and flavorful ways to enjoy it differently.

1. Mini Roll Up Appetisers

Want to impress at your next gathering? Slice the zucchini strips and roll them into bite-sized spirals with a dollop of chicken Alfredo inside. Skewer each one with a toothpick and bake in a mini muffin tin. These make crowd-pleasing, low-carb appetisers.

2. Zucchini Alfredo Roll Up Casserole

Instead of lining the roll-ups neatly, layer them lasagna-style: zucchini, chicken Alfredo, cheese—repeat. This saves time and delivers the same creamy flavours in a gooier, family-style bake.

3. Lunchbox-Friendly Version

Pack leftovers in lunch containers with roasted veggies or fresh salad. They reheat well in microwaves and taste just as good cold.

4. Add Global Flair

Swap Alfredo sauce for other global flavours:

• Thai-inspired: Coconut cream + peanut sauce
• Mexican-style: Enchilada sauce with pepper jack cheese
• Italian classic: Marinara and ricotta with oregano

These alternatives keep the concept fresh and exciting.

5. Make It Vegetarian

Replace the chicken with a filling of sautéed mushrooms, spinach, and ricotta. It’s creamy, hearty, and just as satisfying.

6. Zucchini Roll Up Soup Topper

Use leftover roll-ups as a topping for creamy soups like cauliflower or tomato basil. Cut them in half and float them in the bowl for a beautiful and flavorful twist.

Serving Suggestions and Pairings

To create a complete and satisfying meal, pair your Zucchini Chicken Alfredo Roll Ups with:

Fresh Sides

• Mixed green salad with lemon vinaigrette
• Garlic-roasted broccoli
• Caprese salad

Low-Carb Breads

• Almond flour biscuits
• Garlic butter keto breadsticks

Beverage Pairings

• A crisp Pinot Grigio or chilled sparkling water with lemon enhances the creamy sauce.

For more side ideas, visit our summer meal ideas collection.

Meal Prep and Storage Tips

Whether you’re cooking for now or later, this recipe is super storage-friendly.

Refrigerator:

• Store in an airtight container for up to 4 days.
• Reheat in the oven or microwave until warmed through.

Freezer:

• Freeze assembled (uncooked) roll-ups in a baking dish.
• When ready, thaw overnight and bake as directed.

Reheating Tips:

• Add a spoonful of Alfredo sauce before reheating to prevent dryness.
• Cover with foil to maintain moisture.

Nutritional Benefits and Dietary Info

These Zucchini Chicken Alfredo Roll-Ups are a wholesome choice. They have a satisfying texture and rich flavour, without the carbs.

Diet-Friendly Tags:

• Keto
• Gluten-Free
• Low Carb
• Diabetic-Friendly

They fit beautifully into a variety of meal plans without sacrificing flavour.

Common Mistakes to Avoid

Save time and frustration by avoiding these common pitfalls:

• Skipping the zucchini prep – not draining = soggy rolls.
• Overfilling makes rolling tricky and messy.
• Using cold filling – warms more slowly and may cause uneven baking.
• Choosing the wrong sauce – avoid overly watery or thin Alfredo.

Follow these, and your roll-ups will be a success every time.

Get inspired with more mouthwatering recipes! Follow me on Facebook, Pinterest, and subscribe to YouTube for new cooking ideas every week.

Zucchini Chicken Alfredo Roll Ups: A Low-Carb Comfort Favorite

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• Author: Maha Al-Sayed
• Total Time: 55 minutes
• Yield: 4 servings 1x
• Diet: Gluten Free

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Description

These Zucchini Chicken Alfredo Roll Ups are a creamy, low-carb twist on a classic pasta dish. Thin zucchini slices are rolled around a savoury chicken Alfredo filling, topped with cheese, and baked to golden perfection. It’s the ultimate healthy comfort food for weeknights or meal prep.

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Ingredients

Scale 1x2x3x

• 2–3 medium zucchinis, thinly sliced lengthwise

• 2 cups shredded cooked chicken

• 1 ½ cups Alfredo sauce (homemade or store-bought)

• 1 cup shredded mozzarella cheese

• ¼ cup grated Parmesan cheese

• 1 tsp garlic powder (optional)

• ½ tsp Italian seasoning (optional)

• 1 tbsp olive oil

• Salt & pepper, to taste

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Instructions

• Preheat the oven to 375°F and grease a baking dish.

• Slice zucchinis lengthwise into thin strips (about ⅛ inch thick) using a mandoline slicer or sharp knife.

• Salt zucchini slices and let them sit for 10–15 minutes to release moisture. Pat dry with paper towels.

• Combine shredded chicken, half the Alfredo sauce, garlic powder, Italian seasoning, and mozzarella in a bowl. Season with salt and pepper.

• Place 1–2 tablespoons of the chicken mixture onto each zucchini strip, then roll tightly.

• Arrange rolls seam-side down in the baking dish.

• Pour the remaining Alfredo sauce over the rolls and top with the rest of the mozzarella and Parmesan cheese.

• Cover with foil and bake for 20 minutes. Remove foil and bake for 5–10 minutes until golden and bubbly.

• Serve hot with your favourite low-carb sides.

Notes

Use a thick Alfredo sauce to prevent sogginess.

Salting and blotting the zucchini is essential to reduce moisture.

The recipe is freezer-friendly; assemble and freeze before baking.

• Prep Time: 25 minutes
• Cook Time: 30 minutes
• Category: Dinner
• Method: Baking
• Cuisine: American

Keywords: zucchini recipes, chicken alfredo, low carb meals, keto dinner, stuffed zucchini, gluten free recipes, baked roll ups, healthy comfort food