🧄🍗 Keto Garlic Parmesan Chicken Lasagna Roll-Ups
Ingredients

  • 8 large zucchini slices (as a substitute for lasagna noodles)
  • 2 cups cooked chicken, shredded
  • 1 cup ricotta cheese (full-fat for keto)
  • 1/2 cup grated Parmesan cheese
  • 1 cup shredded mozzarella cheese, divided
  • 2 cups low-carb Alfredo sauce (homemade or store-bought)
  • 2 cloves garlic, minced
  • 1 egg
  • Salt and pepper to taste

Instructions

  1. Preheat Oven:
    • Preheat your oven to 375°F (190°C).
  2. Prepare Zucchini Noodles:
    • Use a mandoline slicer or a sharp knife to slice zucchini lengthwise into thin, wide strips resembling lasagna noodles. Aim for about 8 slices.
    • Lightly salt the zucchini slices and let them sit for about 10 minutes to release excess moisture. Pat them dry with a paper towel.
  3. Prepare the Filling:
    • In a mixing bowl, combine the shredded chicken, ricotta cheese, Parmesan cheese, 1/2 cup of mozzarella cheese, minced garlic, egg, salt, and pepper. Mix until well combined.
  4. Assemble the Roll-Ups:
    • Lay a zucchini slice flat on a clean surface. Spread a thin layer of the chicken mixture onto the zucchini slice, then roll up tightly.
    • Repeat with the remaining zucchini slices and chicken mixture.
  5. Prepare the Baking Dish:
    • Spread 1 cup of Alfredo sauce on the bottom of a baking dish.
    • Place the zucchini roll-ups seam side down in the dish.
  6. Bake:
    • Pour the remaining Alfredo sauce over the roll-ups and sprinkle with the remaining mozzarella cheese.
    • Cover with foil and bake for 25 minutes.
    • Remove the foil and bake for an additional 10 minutes until the cheese is melted and bubbly.
  7. Serve:
    • Serve hot and enjoy your low-carb, keto-friendly lasagna roll-ups!

Nutritional Information (Per Serving – 1 Roll-Up)

  • Calories: 200 kcal
  • Total Fat: 14 g
    • Saturated Fat: 6 g
  • Cholesterol: 75 mg
  • Sodium: 350 mg
  • Total Carbohydrates: 4 g
    • Dietary Fiber: 1 g
    • Net Carbohydrates: 3 g
  • Protein: 15 g

Note: Nutritional values are approximate and can vary based on specific ingredients used.

Tips

  • Zucchini Preparation: Removing moisture from the zucchini slices is key to avoiding watery lasagna. You can also lightly sauté the slices for a few minutes to further reduce moisture before assembling.
  • Alfredo Sauce: To keep it keto-friendly, ensure the Alfredo sauce is low in carbs. You can make your own by simmering heavy cream, butter, and Parmesan cheese until thickened.
  • Cheese Substitutions: Feel free to experiment with other keto-friendly cheeses like Gruyère or Fontina for a different flavor profile.
  • Add Vegetables: You can add finely chopped spinach or kale to the filling for extra nutrients and fiber.
  • Make Ahead: These roll-ups can be prepared ahead of time and refrigerated. Just bake them when you’re ready to serve.

Benefits

  • Low-Carb and Keto-Friendly: Swapping traditional lasagna noodles with zucchini slices reduces the carb content significantly, making this dish suitable for a ketogenic diet.
  • Rich in Protein: With chicken, ricotta, and mozzarella, this dish provides a high amount of protein, which helps in muscle maintenance and keeps you feeling full longer.
  • High in Healthy Fats: The use of full-fat dairy and Alfredo sauce ensures you’re getting healthy fats that are essential for a ketogenic diet.
  • Gluten-Free: Using zucchini instead of pasta makes this dish naturally gluten-free.
  • Rich in Vitamins and Minerals: Zucchini is a good source of vitamin C, potassium, and antioxidants, contributing to overall health.
  • Weight Management: This low-carb, high-fat dish can help with weight management by promoting satiety and reducing overall calorie intake.

Enjoy your delicious, keto-friendly Garlic Parmesan Chicken Lasagna Roll-Ups! Let me know if you need any more recipes or tips. 🍽️