If you’re following a ketogenic or low-carb lifestyle, finding ways to enjoy your favorite comfort foods without the excess carbs can be a game-changer. One of the best ways to satisfy those cravings is by swapping out high-carb ingredients with healthy, low-carb alternatives. That’s exactly what we’re doing with these Keto Zucchini Chicken Enchiladas—a delicious, satisfying dish that retains all the bold flavors of traditional enchiladas but without the tortillas!
Why Choose Zucchini for Your Enchiladas?
Zucchini is an excellent low-carb substitute for tortillas due to its mild flavor and versatility. With only 3 grams of net carbs per cup, zucchini makes it easy to keep your meals keto-friendly without sacrificing taste or texture. Plus, zucchini is packed with vitamins A and C, potassium, and fiber, making it a nutritious alternative to traditional tortilla wraps.
What You’ll Need for This Recipe
This recipe is not only keto-friendly and gluten-free, but it’s also easy to make in just 40 minutes from start to finish. Here’s what you’ll need:
Ingredients:
- 2 zucchini
- 1 1/2 cups cooked, shredded chicken (rotisserie chicken works great!)
- 1/2 onion, chopped
- 1 garlic clove, minced
- 1/4 tsp chili flakes (adjust to taste)
- 1 cup enchilada sauce (divided)
- 1/2 cup shredded mozzarella
- 1/2 cup shredded cheddar
- 1 tbsp olive oil
- Salt and pepper to taste
Toppings for Serving (Optional):
- Full-fat Greek yogurt
- Fresh parsley, chopped
- Sour cream
Step-by-Step Instructions
1. Prepare the Chicken Mixture
- Heat one tablespoon of olive oil in a frying pan over medium heat.
- Add the chopped onion and cook until lightly browned.
- Stir in the minced garlic, chili flakes, salt, and pepper.
- Add the shredded chicken and 2/3 cup of enchilada sauce.
- Mix well and simmer for about 10 minutes to allow the flavors to meld.
2. Slice the Zucchini
- Using a vegetable peeler or mandoline, slice the zucchini into thin, long strips.
- Arrange four zucchini slices on a cutting board, slightly overlapping.
- This will create a sturdy wrap for your enchilada filling.
3. Assemble the Enchiladas
- Place about 2 tablespoons of the chicken mixture onto the prepared zucchini slices.
- Carefully roll up the zucchini slices to form an enchilada.
- Transfer the rolled enchiladas to a greased baking dish.
- Repeat with the remaining zucchini slices and chicken mixture.
4. Add Sauce and Cheese
- Pour the remaining enchilada sauce evenly over the zucchini rolls.
- Sprinkle the mozzarella and cheddar cheese on top.
5. Bake to Perfection
- Preheat your oven to 350°F (175°C).
- Bake for 20 minutes or until the cheese is melted and bubbly.
6. Garnish and Serve
- Top with full-fat Greek yogurt or sour cream for extra creaminess.
- Garnish with freshly chopped parsley.
Nutritional Breakdown (Per Serving)
- Calories: 264 kcal
- Carbohydrates: 10g
- Protein: 25g
- Fat: 13g
- Saturated Fat: 5g
- Cholesterol: 70mg
- Sodium: 745mg
- Potassium: 434mg
- Fiber: 2g
- Sugar: 7g
- Vitamin A: 870 IU
- Vitamin C: 20mg
- Calcium: 199mg
- Iron: 1.4mg
Tips for Making the Best Keto Zucchini Chicken Enchiladas
- Choose Firm, Medium-Sized Zucchini: Large zucchini may have more water content, which can make the enchiladas soggy.
- Drain Excess Moisture: Lightly salt the zucchini slices and let them sit for 10 minutes before assembling. This helps reduce excess moisture.
- Use Rotisserie Chicken for Convenience: If you’re short on time, rotisserie chicken makes this dish even quicker to prepare.
- Make it Spicier: Add diced jalapeños or extra chili flakes to the enchilada sauce for an extra kick.
- Experiment with Cheeses: Try adding Monterey Jack, pepper jack, or a mix of your favorite cheeses for extra flavor.
Why You’ll Love This Recipe
✔ Low-Carb & Keto-Friendly – With just 10g of carbs per serving, this dish is perfect for a keto diet. ✔ Gluten-Free – No wheat-based tortillas, making it ideal for those with gluten sensitivities. ✔ Packed with Protein – 25g of protein per serving keeps you full and satisfied. ✔ Quick & Easy – Ready in just 40 minutes, making it a perfect weeknight dinner. ✔ Customizable – Add avocado, cilantro, or your favorite keto toppings!
FAQs
1. Can I Make This Dish Ahead of Time? Yes! You can assemble the zucchini enchiladas a day in advance and store them in the fridge. When ready to eat, bake as directed.
2. Can I Freeze Keto Zucchini Enchiladas? While you can freeze them, zucchini releases a lot of moisture when thawed. If freezing, assemble and freeze before baking, then thaw and bake fresh.
3. What Can I Use Instead of Zucchini? You can also use eggplant slices or thinly sliced bell peppers for another low-carb alternative.
4. What’s the Best Way to Shred Chicken? The quickest way is to use a stand mixer with a paddle attachment—it shreds warm chicken in seconds!
Final Thoughts
If you love Mexican food but want to stay within your low-carb goals, these Keto Zucchini Chicken Enchiladas are the perfect dish to try. They’re cheesy, flavorful, and satisfy all your enchilada cravings without the extra carbs. Whether you’re cooking for yourself, your family, or guests, this dish is a crowd-pleaser that won’t disappoint.
Give it a try and let us know how you liked it! Happy cooking! 🌮✨
Print
🧀 Keto Zucchini Chicken Enchiladas – A Low-Carb Delight! 🌮
- Total Time: 40 minutes
- Yield: 4
Ingredients
✅ 2 zucchini
✅ 1 ½ cups cooked, shredded chicken
✅ ½ onion, chopped
✅ 1 garlic clove, minced
✅ ¼ tsp chili flakes
✅ 1 cup enchilada sauce (divided)
✅ ½ cup Mozzarella, shredded
✅ ½ cup Cheddar, shredded
✅ 1 tbsp olive oil
✅ Salt & pepper to taste
Toppings (optional):
🥄 Full-fat yogurt or sour cream
🌿 Fresh parsley, chopped
Instructions
1️⃣ Heat olive oil in a pan, sauté onion until golden. Add garlic, chili flakes, salt, pepper, chicken, and ⅔ cup enchilada sauce. Simmer for 10 minutes.
2️⃣ Thinly slice zucchini using a vegetable peeler. Arrange 4 slices overlapping, add 2 tbsp chicken filling, roll up, and place in a greased baking dish. Repeat.
3️⃣ Pour remaining enchilada sauce over rolls, top with shredded cheeses.
4️⃣ Bake at 350°F (175°C) for 20 minutes.
5️⃣ Serve with Greek yogurt, sour cream, and fresh parsley. Enjoy!
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 264 per serving
- Fat: 13g per serving
- Carbohydrates: 10g per serving
- Fiber: 2g per serving
- Protein: 25g per serving