🧄🍗 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
Preheat Oven:
Preheat your oven to 375°F (190°C).
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.
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.
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.


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.
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.
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. 🍽️