Chicken Alfredo Zucchini Roll Ups Recipe
If you’re looking for a fresh twist on comforting creamy pasta dishes, you’ve got to try this Chicken Alfredo Zucchini Roll Ups Recipe. It’s a total game-changer—light enough to feel good about but so rich and delicious you’d never miss the noodles. I remember the first time I made this for a weeknight dinner; my family was wowed, and honestly, it didn’t take much time or effort at all. Stick around, and I’ll walk you through every step so you nail it just like I do in my kitchen!
Why This Recipe Works
- Healthy yet indulgent: You get that creamy Alfredo flavor with way fewer carbs thanks to zucchini slices swapping out noodles.
- Hands-on but simple prep: Just slice zucchini, layer with chicken and sauce, then roll — no special skills required.
- Versatility at heart: Use rotisserie chicken for a quick fix or make your own shredded chicken for more flavor control.
- Baked to bubbly perfection: Baking melds the flavors and softens zucchini gently, leaving creamy melty cheese on top every time.
Ingredients & Why They Work
This Chicken Alfredo Zucchini Roll Ups Recipe is all about balance: tender zucchini acts as your “noodle” wrap, pairing perfectly with creamy Alfredo sauce and shredded chicken that adds hearty protein. Grab fresh, quality ingredients for best results — trust me, little touches like good Parmesan really lift the dish.
- Large thick zucchini: Choose a firm and thick one to get even slices that hold together well during rolling and baking.
- Shredded chicken: Rotisserie chicken is a lifesaver here — it’s juicy, flavorful, and saves so much prep time.
- Alfredo sauce: Homemade or store-bought, pick a creamy sauce that’s not too watery to keep roll ups moist without soaking them.
- Shredded mozzarella cheese: Mozzarella melts beautifully and adds that classic gooey, stretchy texture everyone loves.
- Shaved Parmesan cheese: Adds a salty bite and deeper flavor — use fresh if you can for a noticeable upgrade.
- Dried or fresh parsley: For a pop of color and a fresh herbal note that brightens the rich flavors.
Make It Your Way
One of the things that makes the Chicken Alfredo Zucchini Roll Ups Recipe so fun is that you can tweak it to your taste or what’s in your fridge. I often play around with different cheeses or add a pinch of red pepper flakes for a subtle kick. You should definitely make it yours!
- Variation: If you want it lighter, swap mozzarella for part-skim cheese or add spinach inside the rolls—I love how that sneaks in some greens!
- Dietary tweak: For a dairy-free option, try a cashew-based Alfredo sauce and skip the Parmesan. It’s surprisingly tasty.
- Meal prep: Assemble the roll ups and cover tightly in the baking dish the night before—bake fresh when you’re ready, saves so much time.
Step-by-Step: How I Make Chicken Alfredo Zucchini Roll Ups Recipe
Step 1: Prep your zucchini just right
Start by slicing the zucchini lengthwise into super thin slices about 1/8-inch thick—this way they bend easily without cracking when you roll them. I use a mandolin because it makes slicing quick and consistent, but a sharp chef’s knife can work too if you’re patient. Aim for around 12 slices; thicker slices won’t roll up smoothly.
Step 2: Layer and roll with love
Lay down a zucchini slice, spread 2 tablespoons of shredded chicken on top, then add about 1 tablespoon of Alfredo sauce. Roll it up tightly, like a little burrito, and place seam side down in your prepared baking dish. Repeat with the rest—don’t worry if some are a bit uneven; they’ll still taste amazing.
Step 3: Sauce it generously and cheese it up
Once all your rolls are snug in the dish, pour the remaining Alfredo sauce over the top, making sure each roll is nicely coated. Then sprinkle the shredded mozzarella and shaved Parmesan evenly over everything. This cheese layer is what gets bubbly and golden in the oven—it’s basically the best part.
Step 4: Bake to bubbly, melty goodness
Pop your dish in a preheated 375°F oven and bake for about 25 minutes. You’re looking for the sauce to bubble and the zucchini to soften but not become mushy. The cheese on top should be melted and slightly golden. When it’s done, sprinkle chopped parsley over the top for a fresh finish and let it rest 10 minutes before serving—this helps everything set up so it holds together better on your plate.
Tips from My Kitchen
- Mandolin magic: If you don’t own one, definitely consider getting a mandolin slicer—it’s perfect for slicing veggies thin and even, especially for roll ups.
- Zucchini moisture: If your zucchini feels watery, pat it dry with a paper towel after slicing to avoid soggy roll ups.
- Cheese balance: Combining mozzarella and Parmesan creates that irresistible gooey and savory combo—don’t skimp!
- Rest before serving: Letting the dish rest ensures the sauce thickens slightly and the roll ups stay intact when you serve.
How to Serve Chicken Alfredo Zucchini Roll Ups Recipe
Garnishes
I love finishing these roll ups with a sprinkle of fresh parsley for color and brightness, plus a little extra shaved Parmesan if I’m feeling fancy. A crack of black pepper on top adds a nice little zing too. You can’t go wrong with a touch of freshly grated nutmeg in the sauce if you want to jazz it up one step further.
Side Dishes
I usually pair this with a simple mixed green salad with a light vinaigrette to cut the richness, or some garlic roasted broccoli if you want to keep it low-carb. Garlic bread is great too if you’re not watching carbs—because let’s be honest, who doesn’t want bread with Alfredo?
Creative Ways to Present
For a special occasion, I sometimes serve the roll ups stacked like little towers on the plate with a drizzle of extra sauce artfully swirled around. You can also arrange them in a circular pattern in a baking dish and sprinkle with colorful herbs like basil or chives for an Instagram-worthy look.
Make Ahead and Storage
Storing Leftovers
After the roll ups cool down, I cover the baking dish tightly with foil or transfer leftovers to an airtight container. They keep well in the fridge for up to 3 days. Just be aware zucchini can release some moisture over time, so you might want to drain excess liquid before reheating.
Freezing
I’ve frozen these for meal prep with good results. Wrap individual portions tightly in plastic wrap, then freeze in a zip-top bag. Thaw overnight in the fridge before reheating to keep the texture intact. Sauce might separate slightly but reheating brings everything back together beautifully.
Reheating
Reheat in the oven at 350°F for about 15-20 minutes covered with foil to avoid drying out. If you’re in a rush, the microwave works fine—cover loosely and heat in short bursts to keep the roll ups from getting rubbery.
FAQs
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Can I use other vegetables besides zucchini for the roll ups?
Absolutely! Though zucchini is ideal because of its mild flavor and flexibility when sliced thin, you can experiment with yellow squash or thin eggplant slices. Just be mindful of moisture content and slice thickness to ensure they roll and bake well.
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Do I have to cook the chicken before using it?
Yes, definitely use cooked, shredded chicken. Rotisserie chicken is an easy shortcut, but if cooking from raw, poach or bake chicken breasts beforehand and shred them once cool. This keeps the roll ups tender and ready to bake without extra cooking time needed for the meat.
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Is this recipe suitable for low-carb or keto diets?
Yes! Since it uses zucchini instead of pasta, it’s naturally lower in carbs and works well for keto and low-carb diets. Just be sure your Alfredo sauce and cheeses don’t have added sugars to keep it aligned with keto guidelines.
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Can I make the Alfredo sauce from scratch?
Definitely! Homemade Alfredo sauce made with cream, butter, garlic, and Parmesan can elevate this dish even more. I often make mine fresh to control the richness and seasoning, but a good quality store-bought sauce works perfectly well to save time.
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How do I prevent zucchini from making the dish watery?
Great question! After slicing zucchini, I recommend lightly salting the slices and letting them sit on paper towels for 10-15 minutes to draw out moisture, then pat dry before assembling. This reduces excess water and keeps your roll ups from getting soggy.
Final Thoughts
This Chicken Alfredo Zucchini Roll Ups Recipe has become one of my favorite go-to meals when I want something comforting yet refreshing—and I genuinely hope you find it just as satisfying. It’s delightful how the creamy Alfredo and tender chicken meld together inside each zucchini roll, offering a dish that feels special but is totally doable on a busy night. Try it out, tweak it your way, and I’m sure it’ll earn a spot on your rotation too. Trust me, once you taste these, you’ll be hooked!
Print
Chicken Alfredo Zucchini Roll Ups Recipe
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 6 servings
- Category: Main Course
- Method: Baking
- Cuisine: Italian-American
- Diet: Low Carb
Description
Delicious and creamy Chicken Alfredo Zucchini Roll Ups featuring tender shredded chicken, rich Alfredo sauce, and a blend of mozzarella and parmesan cheeses, all wrapped in thinly sliced zucchini for a low-carb twist on a classic favorite.
Ingredients
Main Ingredients
- 1 large thick zucchini
- 2 cups shredded chicken (rotisserie works great)
- 2 cups Alfredo sauce (homemade or store bought)
- 1 1/4 cup shredded mozzarella cheese
- 1/4 cup shaved parmesan cheese
- 1 tsp dried parsley or fresh parsley
Instructions
- Preheat Oven: Preheat your oven to 375 degrees Fahrenheit and lightly spray a 9×5 or 8×8 inch baking dish with cooking spray. Set the dish aside for later use.
- Slice Zucchini: Using a mandolin or a large chef’s knife, carefully slice the zucchini lengthwise into ⅛-inch thick slices. You should aim to get about 12 slices from the zucchini.
- Assemble Roll Ups: Place a portion of shredded chicken over one zucchini slice, then spread 1 tablespoon of Alfredo sauce over the chicken. Roll up the zucchini slice tightly to encase the filling and place it seam-side down in the prepared baking dish. Repeat this process with the remaining zucchini slices, chicken, and sauce.
- Add Sauce and Cheese: Pour the remaining Alfredo sauce evenly over the assembled roll ups in the baking dish. Sprinkle the shredded mozzarella and shaved parmesan cheese on top to cover the roll ups completely.
- Bake: Place the baking dish in the oven and bake for 25 minutes or until the sauce is bubbly and the zucchini slices are tender and cooked through.
- Garnish and Rest: Remove the dish from the oven and garnish the roll ups with dried or fresh parsley. Let them rest for 10 minutes before serving to allow the flavors to meld and the dish to set.
Notes
- For even slices, use a mandoline, but be careful to avoid slicing fingers.
- You can use store-bought rotisserie chicken to save time or cook your own chicken breasts and shred them.
- Feel free to substitute the Alfredo sauce with a homemade version for more control over ingredients and flavors.
- Make sure zucchini slices are thin enough to roll easily without breaking.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 3 g
- Sodium: 540 mg
- Fat: 20 g
- Saturated Fat: 10 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 26 g
- Cholesterol: 70 mg
