Cheesy Chicken Zucchini Roll-Ups

Cheesy Chicken Zucchini Roll-Ups

Prep Time: 20 minutes
Cook Time: 30–35 minutes
Servings: 4–6

Ingredients 

For the Zucchini Roll-Ups

• 3 medium zucchini
• 2 cups cooked chicken, shredded
• 1 cup ricotta cheese
• 1 cup shredded mozzarella cheese, divided
• ¼ cup grated Parmesan cheese
• 1 large egg
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper
• 2 tbsp fresh parsley, chopped

For the Sauce

• 2 cups marinara sauce
• ½ tsp garlic powder
• ½ tsp Italian seasoning

Instructions 

1. Preheat the oven to 375°F (190°C). Lightly grease a medium-sized baking dish.
2. Wash the zucchini and trim both ends. Slice each zucchini lengthwise into thin strips, approximately ⅛ inch thick, using a mandoline slicer or sharp knife.
3. Arrange the zucchini slices on paper towels. Sprinkle them very lightly with salt and leave them for about 10 minutes. This helps draw out excess water.
4. Pat the zucchini strips thoroughly dry with clean paper towels. Removing as much moisture as possible helps prevent the finished dish from becoming watery.
5. In a large mixing bowl, combine the shredded chicken, ricotta cheese, ½ cup mozzarella, Parmesan, egg, minced garlic, Italian seasoning, paprika, salt, black pepper, and chopped parsley.
6. Mix until the ingredients are evenly combined and the filling is thick and creamy.
7. In a separate bowl, combine the marinara sauce with garlic powder and Italian seasoning.
8. Spread approximately 1 cup of the seasoned marinara sauce over the bottom of the prepared baking dish.
9. Place one zucchini strip flat on a work surface. Spoon approximately 2 tablespoons of chicken filling near one end of the strip.
10. Carefully roll the zucchini around the filling, keeping it snug enough to hold everything together without squeezing the filling out.
11. Place the roll seam-side down in the prepared baking dish.
12. Continue filling and rolling the remaining zucchini strips. Arrange them closely together in the baking dish so they help support one another while baking.
13. Spoon the remaining marinara sauce around the zucchini rolls and lightly over some of the tops. Do not completely cover them.
14. Sprinkle the remaining ½ cup mozzarella cheese over the roll-ups.
15. Cover the baking dish loosely with aluminum foil and bake for 20 minutes.
16. Remove the foil and bake uncovered for another 10–15 minutes, until the zucchini is tender, the chicken filling is heated through, and the cheese is melted and bubbling.
17. For a deeper golden cheese topping, broil for 1–2 minutes at the end. Watch carefully to prevent burning.
18. Remove the baking dish from the oven and allow the roll-ups to rest for about 5 minutes before serving.
19. Garnish with extra parsley, grated Parmesan, or a pinch of Italian seasoning if desired.

Tips

Slice the zucchini as evenly and thinly as possible so it rolls easily. If the zucchini feels too firm, soften the slices in the microwave for 30–45 seconds or bake them briefly before filling.

Do not skip the step of removing excess moisture from the zucchini. This is one of the most important steps for keeping the sauce thick instead of watery.

Rotisserie chicken works very well and makes this recipe much quicker to prepare.

For extra flavor, mix chopped spinach, red pepper flakes, fresh basil, or a little extra Parmesan into the chicken filling.

Avoid overfilling each zucchini strip because too much filling can make the rolls difficult to close.

Storage

Store leftover zucchini roll-ups in an airtight container in the refrigerator for up to 3 days.

Reheat individual portions in the microwave until hot, or warm them in a 350°F (175°C) oven for approximately 10–15 minutes.

You can also assemble the roll-ups several hours ahead of time, cover the baking dish, refrigerate, and bake when ready to serve.

Nutrition 

Approximate nutrition per serving:

• Calories: 280–340
• Protein: 27–32 g
• Carbohydrates: 10–14 g
• Fat: 14–18 g
• Fiber: 2–3 g

Benefits 

These zucchini roll-ups are a protein-rich meal thanks to the chicken, ricotta, mozzarella, and Parmesan. Zucchini adds fiber, potassium, vitamin C, and other nutrients while keeping the dish lighter than traditional pasta-based roll-ups. The combination of protein and vegetables also makes this a satisfying option for lunch or dinner.