A lighter, low-carb twist on classic enchiladas! Thin zucchini slices replace tortillas and are rolled around a savory chicken, black bean, corn, cheese, and enchilada-sauce filling, then baked until bubbly and golden.
Time & Yield
Prep Time: 20–25 minutes
Cook Time: 20–25 minutes
Total Time: About 45–50 minutes
Servings: 6
Makes: About 20–24 roll-ups
Ingredients
For the Zucchini
3 large zucchini, about 2 lb total
1 tsp olive oil, optional
¼ tsp salt
For the Enchilada Filling
2 cups cooked shredded chicken
1 cup black beans, drained and rinsed
1 cup corn kernels, fresh, canned, or thawed frozen
½ cup finely diced onion
½ cup diced bell pepper
1½ cups red enchilada sauce, divided
1 cup shredded Mexican cheese blend or cheddar/Monterey Jack
2 cloves garlic, minced
1 tsp ground cumin
1 tsp chili powder
½ tsp smoked paprika
¼ tsp dried oregano
½ tsp salt, or to taste
¼ tsp black pepper
¼ cup chopped fresh cilantro
Juice of ½ lime
For Topping
½ cup shredded Mexican cheese blend
¼ cup chopped cilantro
2 tbsp sliced green onions
Sour cream or plain Greek yogurt, optional
Sliced avocado, optional
Jalapeño slices, optional
Instructions
- Prepare the zucchini
Preheat oven to 375°F (190°C).
Wash and dry the zucchini. Using a mandoline or very sharp knife, slice them lengthwise into thin strips about ⅛–¼ inch thick.
You want the slices thin enough to roll but sturdy enough that they don’t tear.
- Remove excess moisture
Lay the zucchini slices on paper towels or a clean kitchen towel. Sprinkle lightly with salt and let them sit for 8–10 minutes.
Blot thoroughly with paper towels.
Important: Zucchini contains a lot of water, so drying the slices helps prevent watery enchilada roll-ups.
- Soften the zucchini
Heat a large skillet over medium heat. Lightly brush with olive oil if needed.
Cook the zucchini slices for about 30–60 seconds per side, just until flexible.
Alternatively, you can skip this step if your zucchini slices are extremely thin.
Transfer to a plate and allow them to cool slightly.
- Make the filling
In a large bowl, combine:
Shredded chicken
Black beans
Corn
Onion
Bell pepper
1 cup enchilada sauce
1 cup shredded cheese
Garlic
Cumin
Chili powder
Smoked paprika
Oregano
Salt
Black pepper
Cilantro
Lime juice
Mix until everything is evenly combined.
- Prepare the baking dish
Spread ½ cup enchilada sauce over the bottom of a 9×13-inch baking dish.
- Make the roll-ups
Place 2–3 zucchini slices slightly overlapping to create a wider surface.
Spoon about 2–3 tablespoons of filling near one end.
Carefully roll the zucchini around the filling and place it seam-side down in the baking dish.
Repeat with the remaining zucchini and filling.
- Add sauce and cheese
Pour the remaining ½ cup enchilada sauce over the roll-ups.
Sprinkle the remaining ½ cup shredded cheese evenly over the top.
- Bake
Bake uncovered for 20–25 minutes, or until:
The cheese is melted and bubbly
The sauce is hot
The zucchini is tender
For a more golden top, broil for 1–2 minutes at the end, watching carefully.
- Garnish and serve
Let the roll-ups rest for about 5 minutes.
Top with fresh cilantro and green onions. Serve with avocado, Greek yogurt/sour cream, or extra lime if desired.
Easy Variations
Low-carb:
Leave out the black beans and corn and add extra chicken, spinach, mushrooms, or bell pepper.
Vegetarian:
Replace chicken with extra black beans, pinto beans, mushrooms, or cooked lentils.
Extra spicy:
Add diced jalapeño, chipotle powder, or your favorite hot sauce.
Higher protein:
Use extra chicken and reduced-fat cheese, or add a little cottage cheese to the filling.
Cheesy:
Use a combination of Monterey Jack, cheddar, and mozzarella.
Nut & Allergen Information
Nuts
Naturally nut-free: This recipe does not require peanuts or tree nuts.
Check packaged enchilada sauce, cheese, seasoning blends, and canned ingredients for possible cross-contact if cooking for someone with a severe nut allergy.
Other common allergens
Dairy: Cheese, sour cream, and Greek yogurt contain dairy.
Gluten: The ingredients are naturally gluten-free, but enchilada sauce and seasoning blends should be checked for gluten-containing ingredients or cross-contact.
Egg: No egg is required.
Soy: Usually absent, but check packaged cheese, sauces, and seasoning labels.
Corn: Contains corn if using corn kernels; omit if needed.
For strict allergies: Use certified gluten-free products and check every packaged ingredient label.
Approximate Nutrition
Per serving, assuming 6 servings and using chicken, black beans, corn, and cheese:
Calories: ~320–350
Protein: ~29–32 g
Carbohydrates: ~20–25 g
Fiber: ~5–7 g
Fat: ~12–15 g
Saturated Fat: ~5–7 g
Sodium: ~700–900 mg
Nutrition varies depending on the enchilada sauce, cheese, chicken, and portion size.
Storage & Reheating
Refrigerator: Store in an airtight container for up to 3–4 days.
Reheat: Microwave individual portions for 1–2 minutes, or reheat covered in a 350°F (175°C) oven until hot.
Freezing: These can be frozen, although zucchini may become softer after thawing. For best texture, freeze the cooked filling separately and prepare fresh zucchini roll-ups when possible.
Recipe Q&A
Can I make these without chicken?
Yes! Use black beans, lentils, mushrooms, or a mixture of beans and vegetables.
Can I use ground beef instead?
Absolutely. Cook and drain the ground beef first, then season it with cumin, chili powder, garlic, and paprika before mixing it with the filling.
How do I stop the zucchini from becoming watery?
Salt the zucchini briefly, let moisture release, and blot it very well before assembling. Avoid overcooking the zucchini.
Can I skip pre-cooking the zucchini?
Yes, especially if you slice it very thinly. However, briefly softening the slices makes them easier to roll without cracking.
Can I use green enchilada sauce?
Yes. Green enchilada sauce works beautifully with zucchini, chicken, cheese, and peppers.
Can I make these vegetarian?
Yes. Replace the chicken with additional black beans, pinto beans, mushrooms, or lentils.
Are these keto?
They can be made more keto-friendly by omitting the black beans and corn and using a low-carb enchilada sauce.
Can I prepare them ahead of time?
Yes. Assemble the roll-ups, cover, and refrigerate for up to 24 hours. Add the final cheese shortly before baking if desired.
What can I serve with zucchini enchilada roll-ups?
Try a simple green salad, avocado, cilantro-lime cauliflower rice, salsa, guacamole, or a spoonful of Greek yogurt.
Can I use rotisserie chicken?
Yes! Rotisserie chicken is a convenient option. Remove the skin and shred the meat before adding it to the filling.
Why are my roll-ups falling apart?
The zucchini slices may be too thin, too wet, or overcooked. Use slightly thicker slices, blot them dry, and don’t overfill them.
⭐ Pro Tip
Don’t overfill the zucchini. About 2 tablespoons of filling per roll gives you neat, secure roll-ups that hold together while baking.
