Introduction
Zucchini Enchilada Roll Ups are a creative and healthy take on traditional enchiladas. Instead of tortillas, thin slices of zucchini are used to wrap a flavorful, cheesy, and savory filling, making them perfect for those following low-carb or gluten-free diets. With a balance of fresh veggies, seasoned chicken, and tangy enchilada sauce, these roll-ups provide a satisfying, flavorful dish that’s as delicious as it is nutritious.
The History of
Enchiladas have deep roots in Mexican cuisine, dating back to pre-Columbian times. The term “enchilada” comes from the Spanish verb “enchilar,” which means to season or fill with chili. Traditionally, corn tortillas are filled with a variety of ingredients, from meats to beans, then rolled up and topped with a chili sauce. Over time, enchiladas have evolved, with various adaptations emerging, including the use of zucchini as a healthy alternative to the classic tortilla.
Ingredients Breakdown
To make these zucchini enchilada roll-ups, you’ll need fresh zucchini, seasoned cooked chicken, enchilada sauce, cheese, and a handful of spices to enhance the flavor. Zucchini, rich in nutrients like vitamins A and C, provides a low-calorie base, while the protein-packed chicken adds heartiness. Enchilada sauce gives the dish a rich, spicy depth, and cheese creates a creamy, indulgent texture, balancing the freshness of the zucchini.
Step-by-Step Recipe
Start by preheating your oven to 375°F (190°C). Slice the zucchini lengthwise into thin strips using a mandolin or a sharp knife. Lightly salt the strips to draw out moisture and set them aside. Next, cook the chicken with your favorite seasonings—typically chili powder, cumin, garlic powder, and onion powder. Once cooked, shred the chicken and mix it with a little enchilada sauce.
Now, spread a thin layer of enchilada sauce on the bottom of a baking dish. Take a zucchini strip, place a spoonful of the chicken mixture on one end, then roll it up tightly. Arrange the roll-ups in the dish and cover them with the remaining enchilada sauce. Sprinkle cheese on top and bake for 20 minutes until the cheese is melted and bubbly. Finish with a garnish of cilantro or green onions for added flavor.
Tips for the Perfect Zucchini Enchilada Roll Ups
To ensure the zucchini strips don’t become too watery, salt them before rolling to draw out excess moisture. You can also lightly grill or roast the zucchini strips before assembling the roll-ups to enhance their flavor and texture. Be sure to use a good-quality enchilada sauce for the best results—whether homemade or store-bought, a flavorful sauce is key. For extra cheese, feel free to sprinkle some between the layers of chicken in the roll-ups.
Variations and Customizations
Feel free to customize the filling based on your preferences. You can swap chicken for ground turkey or beef for a different flavor. Add black beans, corn, or even spinach to the chicken mixture for added vegetables and texture. If you’re not a fan of cheese, you can omit it or use a dairy-free alternative to suit your dietary needs. For a spicier kick, try adding jalapeños or chili peppers to the enchilada sauce.
Health Considerations and Nutritional Value
These zucchini enchilada roll-ups are a low-carb alternative to traditional enchiladas, making them a great option for those looking to reduce carbohydrate intake. Zucchini provides fiber and essential nutrients without the added calories found in flour tortillas. Chicken is an excellent source of lean protein, and the use of cheese adds calcium and healthy fats. You can adjust the ingredients to meet various dietary preferences, whether you’re keto, gluten-free, or simply looking for a lighter meal.
FAQ
Can I make these ahead of time? Yes! You can prepare the roll-ups and store them in the fridge for up to a day before baking. Simply cover with plastic wrap or foil and bake as directed when ready.
Can I use other vegetables instead of zucchini? While zucchini is ideal, you could experiment with thinly sliced eggplant or sweet potato for a unique twist.
Is the dish spicy? The level of spice depends on the enchilada sauce you use. Choose a mild sauce for a subtle flavor or a hot sauce if you prefer extra heat.
Zucchini Enchilada Roll Ups
Ingredients
- 2 cups cooked chicken shredded or sliced/diced
- 1 cup black beans drained and rinsed
- 1 cup corn fresh or frozen
- 2 cups enchilada sauce
- 2 pounds zucchini ~2-4 medium-large, sliced thinly lengthwise*
- 1 cup cheddar cheese shredded
- 2 tablespoons cilantro chopped (optional)
Instructions
- Combine the chicken, beans, corn, and 1 cup of enchilada sauce in a bowl.
- Spread ½ cup of enchilada sauce evenly over the bottom of a large baking pan or dish.
- Lay 2-3 slices of zucchini on a flat surface (enough to form a 3-4 inch wide roll), slightly overlapping, and spoon 2-3 tablespoons of the chicken mixture onto the zucchini. Roll it up and place it in the baking pan. Continue this process until all the filling and zucchini are used, about 24 rolls.
- Drizzle the remaining ½ cup of enchilada sauce over the top of the rolls, then sprinkle with cheese.
- Bake in a preheated oven at 375°F (190°C) for 20-25 minutes, or until the cheese is melted and the edges are bubbling.
- Serve and garnish with cilantro!
Notes
Option: I prefer using a combination of cheddar cheese and Monterey Jack cheese.
