Keto Chicken Parmesan Zucchini Boats Recipe
Keto Chicken Parmesan Zucchini Boats are a delicious low-carb twist on classic chicken parmesan, featuring tender zucchini halves filled with seasoned ground chicken, sugar-free marinara, and a melty cheese topping. This baked dish combines savory Italian flavors with nutritious vegetables, perfect for a satisfying keto-friendly meal.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Italian-American
- Diet: Low Carb
Ingredients
Scale
For the Zucchini Boats:
- 4 medium zucchinis (about 7–8 inches long, halved lengthwise)
For the Chicken Filling:
- 1 lb (450g) ground chicken (or 2 cups shredded cooked chicken for a faster option)
- 1 cup (240ml) sugar-free marinara sauce (brands with <5g net carbs per serving)
- 1 tbsp (15ml) olive oil (or avocado oil)
- 1 tsp garlic powder (or 2 cloves minced fresh garlic)
- 1 tsp Italian seasoning (or dried basil, oregano, thyme mix)
- ½ tsp salt
- ½ tsp black pepper
- ¼ tsp red pepper flakes (optional)
For the Cheese Topping:
- 1 cup (100g) shredded mozzarella cheese (or mozzarella and provolone mix)
- ½ cup (50g) grated Parmesan cheese (freshly grated preferred)
Optional Add-Ins:
- ½ cup diced bell peppers
- ¼ cup chopped spinach
- 1 tbsp fresh basil
Instructions
- Preparing the Zucchini: Preheat your oven to 375°F (190°C). Cut the zucchinis in half lengthwise and scoop out the center flesh, leaving about a ¼-inch thick shell. Optionally, salt the hollowed zucchini and let them sit for 10 minutes to draw out moisture, then pat dry. Brush each zucchini boat with olive oil and place them in a 9×13-inch baking dish.
- Making the Chicken Filling: Heat olive oil in a large skillet over medium heat. Add ground chicken and season with garlic powder, Italian seasoning, salt, black pepper, and optional red pepper flakes. Cook for 5-7 minutes, breaking the chicken into small pieces until browned. Stir in the sugar-free marinara sauce and simmer for 2-3 minutes. Remove from heat and mix in half the mozzarella cheese to create a creamy filling.
- Assembling & Baking: Spoon the chicken mixture generously into each zucchini boat. Top with the remaining mozzarella and Parmesan cheese. Bake in the preheated oven for 20-25 minutes until the cheese is bubbly and lightly golden. For extra crispiness, broil the zucchini boats for 2-3 minutes at the end, watching closely to prevent burning. The zucchini should be tender but hold its shape and the cheese fully melted with slight browning.
Notes
- Salting zucchini before baking helps reduce sogginess by drawing out excess moisture.
- If the cheese is not browning enough, use the broiler for a couple of minutes at the end for a golden crust.
- For quicker preparation, use pre-cooked shredded chicken such as rotisserie chicken.
- Add fresh herbs like chopped basil or parsley before serving for a bright flavor boost.
- Customize by adding diced jalapeños for heat, mushrooms for earthiness, or extra cheeses like ricotta for creaminess.
Keywords: Keto, Chicken Parmesan, Zucchini Boats, Low Carb, Gluten Free, Italian, Baked, Healthy Dinner
