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Keto Chicken Parmesan Roll Ups
Keto Chicken Parmesan Roll Ups are a low carb take on classic chicken parmesan! Shredded chicken wrapped in baked eggplant and covered in rich tomato sauce.
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr 10 mins
Servings: 10
Calories: 155 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 whole eggplants you won’t use all of eggplant but we found we needed two whole eggplant to get 10 - ¼ inch slices
- 16 ounces cooked and shredded chicken breast
- 1 tablespoon Italian seasoning
- 1 teaspoon salt
- 1 cup Parmesan Cheese
- 2 cups Rao’s Marinara sauce divided
- ½ cup mozzarella cheese
Instructions
- Preheat oven to 425°F.
- Using a mandolin or a very sharp knife carefully cut the eggplant into long vertical slices that are ¼ inch thick.
- Place the slices in a single layer on a parchment paper lined baking sheet. Bake for 12 - 15 minutes. This step is to dry out your eggplant so it won’t release a bunch of water as it cooks so it is done when it looks like it has shrunk some and is slightly dry, but not brown or burnt. You will most likely need to work in batches. I don’t recommend placing more than one baking sheet in the oven at a time.
- When the eggplant has finished baking remove it from the oven and let cool for 10 minutes.
- Reduce oven temperature to 375 degrees F.
- While the eggplant is cooling mix the shredded chicken, ¼ cup of marinara sauce, Italian seasoning, Parmesan cheese, and salt together in a large bowl.
- Add ½ cup of marinara to the bottom of an oven-safe casserole dish.
- Place approximately 2.5 ounces of shredded chicken mixture at one end of an eggplant slice and gently roll it up. Place the roll in the casserole dish with the overlapping end face down. Repeat this for all of the eggplant slices.
- Top each eggplant roll with 2 tablespoons of marinara sauce. Sprinkle mozzarella cheese over the rolls and place in the oven to bake for 20 minutes.
- Enjoy!
Cup of Yum
Nutrition Information
Serving
1roll
Calories
155kcal
(8%)
Carbohydrates
5g
(2%)
Protein
15g
(30%)
Fat
9g
(14%)
Saturated Fat
3g
(15%)
Monounsaturated Fat
1g
Cholesterol
39mg
(13%)
Sodium
610mg
(25%)
Potassium
394mg
(11%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
22IU
(0%)
Vitamin C
1mg
(1%)
Calcium
75mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 10Serving
Amount Per Serving
Calories 155
% Daily Value*
| Serving | 1roll | |
| Calories | 155kcal | 8% |
| Carbohydrates | 5g | 2% |
| Protein | 15g | 30% |
| Fat | 9g | 14% |
| Saturated Fat | 3g | 15% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 39mg | 13% |
| Sodium | 610mg | 25% |
| Potassium | 394mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 22IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 75mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.