Enchiladas have long been a favorite dish for those who love bold flavors, rich sauces, and a satisfying meal. However, traditional enchiladas are often high in carbohydrates due to the tortillas, which can make them less suitable for those on a low-carb or keto diet. Enter Zucchini Enchilada Roll-Ups, a delicious alternative that retains all the classic enchilada flavors but replaces tortillas with thin strips of zucchini.

These roll-ups are a fantastic way to enjoy a comforting meal while keeping things light and healthy. The zucchini slices act as a perfect vessel for the delicious filling, which can be customized to suit your preferences. Whether you prefer shredded chicken, black beans, or a combination of vegetables, these enchiladas will satisfy your cravings without weighing you down.

Another reason to love this dish is its versatility. You can make it spicy or mild, use red or green enchilada sauce, and top it with your favorite cheeses and garnishes. It’s also a fantastic meal for meal prepping, as it can be made in advance and stored for later.

If you’re new to zucchini-based dishes, don’t worry—prepping and rolling the zucchini is easier than it sounds. In this guide, we’ll take you through each step in detail, provide essential tips, and help you avoid common mistakes. By the end of this article, you’ll have everything you need to create a flavor-packed, cheesy, and guilt-free meal that the whole family will love.

Why You’ll Love This Recipe

There are plenty of reasons to fall in love with Zucchini Enchilada Roll-Ups, whether you’re following a low-carb diet or just looking for a creative way to eat more vegetables.

1. It’s Low-Carb and Keto-Friendly

Traditional enchiladas use flour or corn tortillas, which can be high in carbohydrates. By swapping out the tortillas for thinly sliced zucchini, you significantly reduce the carb content, making this dish perfect for those following a keto, paleo, or low-carb lifestyle.

2. Packed with Flavor

Even though this dish is lighter, it doesn’t compromise on flavor. The combination of spicy enchilada sauce, gooey melted cheese, and a deliciously seasoned filling ensures that every bite is as satisfying as a traditional enchilada.

3. High in Nutrients

Zucchini is a nutrient-dense vegetable that’s rich in vitamins, minerals, and antioxidants. It’s also low in calories and high in fiber, making it an excellent addition to a balanced diet.

4. Completely Customizable

You can adjust this recipe to suit your dietary preferences. Use shredded chicken, ground beef, turkey, beans, or a mix of vegetables for the filling. Choose between red or green enchilada sauce, and experiment with different cheese blends.

5. Great for Meal Prep

This dish can be made ahead of time and stored in the refrigerator or freezer for easy, quick meals. It also reheats well, making it a convenient option for busy days.

Health Benefits

Zucchini Enchilada Roll-Ups are not just delicious—they also offer a variety of health benefits. Here’s why you can feel good about adding this dish to your meal rotation.

1. Supports Weight Management

Zucchini is low in calories and high in fiber, which helps keep you full longer. This means you can enjoy a satisfying meal without overloading on calories.

2. Rich in Vitamins and Minerals

Zucchini is an excellent source of vitamin C, vitamin A, potassium, and magnesium. These nutrients support your immune system, promote healthy skin, and help maintain muscle function.

3. Good for Digestion

The fiber content in zucchini supports digestive health by promoting regular bowel movements and gut health. If you add beans to the filling, you’ll get an extra fiber boost.

4. Lowers Blood Sugar Levels

Because zucchini is low in carbohydrates, it helps regulate blood sugar levels, making it a great choice for people managing diabetes or insulin resistance.

5. Heart-Healthy Ingredients

Zucchini, olive oil, and lean proteins contribute to a heart-healthy diet by reducing cholesterol levels and supporting cardiovascular health.

Preparation Time, Servings, and Nutritional Information

Preparation Time:

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Servings:

• This recipe makes 4 servings

Estimated Nutritional Information (Per Serving):

• Calories: 280-350 kcal
• Protein: 25g
• Carbohydrates: 10g
• Fiber: 4g
• Fat: 18g

Ingredients List

For the Zucchini Roll-Ups:

• 2 large zucchini, sliced into thin strips
• 1 teaspoon salt (to remove excess moisture)

The Filling:

• 1 cup shredded chicken (or black beans for a vegetarian option)
• 1 teaspoon olive oil
• ½ teaspoon cumin
• ½ teaspoon chili powder
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ½ cup black beans (optional)
• ½ cup corn (optional)

The Sauce & Toppings:

• 1 cup enchilada sauce (red or green)
• 1 cup shredded cheese (cheddar, Monterey Jack, or Mexican blend)
• ¼ cup chopped cilantro
• 1 jalapeño, sliced (optional)

Step-By-Step Cooking Instructions

Step 1: Prepare the Zucchini

Slice the zucchini lengthwise into thin strips. If you have a mandoline slicer, use it to ensure even slices. Sprinkle salt over the slices and let them sit for 10 minutes to draw out excess moisture. Pat dry with a paper towel.

Step 2: Cook the Filling

Heat olive oil in a pan over medium heat. Add the shredded chicken (or black beans) and season with cumin, chili powder, garlic powder, and onion powder. Stir well and cook for 3-4 minutes until heated through.

Step 3: Assemble the Roll-Ups

Take a zucchini slice and place a spoonful of the filling at one end. Carefully roll it up and place it seam-side down in a greased baking dish. Repeat with all the slices.

Step 4: Add the Sauce & Cheese

Pour the enchilada sauce evenly over the zucchini roll-ups. Sprinkle shredded cheese on top.

Step 5: Bake

Preheat the oven to 375°F (190°C). Bake the roll-ups for 20 minutes, or until the cheese is melted and bubbly.

Step 6: Garnish and Serve

Remove from the oven and let cool for a few minutes. Garnish with fresh cilantro and sliced jalapeños before serving.

How to Serve

Once your Zucchini Enchilada Roll-Ups are hot, bubbly, and fresh out of the oven, the fun part begins—serving and enjoying them! These roll-ups are not just delicious but also visually appealing, making them perfect for family dinners, meal prep, or even casual gatherings.

1. Serve with Tasty Toppings

The right toppings can take these enchilada roll-ups to the next level. Consider adding:

• A dollop of sour cream or Greek yogurt for a creamy contrast to the spicy enchilada sauce
• Fresh avocado slices or guacamole for richness and a mild, buttery taste
• Chopped fresh cilantro to add a burst of freshness
• Diced tomatoes or pico de gallo for an extra layer of juiciness and acidity
• A squeeze of fresh lime juice to brighten up the dish

2. Serve with a Side Dish

Though these roll-ups are filling on their own, pairing them with a complementary side dish can complete the meal. Some great options include:

• Mexican Cauliflower Rice – A low-carb, nutrient-packed alternative to traditional rice
• Black Beans or Refried Beans – Adds fiber and makes the meal heartier
• Grilled Vegetables – Roasted bell peppers, onions, and mushrooms make a great side
• A Fresh Salad – A crisp, refreshing contrast to the warm and cheesy roll-ups

3. Make it a Party Platter

If you’re serving these at a gathering, arrange them in a large baking dish, garnish with plenty of fresh toppings, and let everyone customize their plate. A side of homemade salsa and chips would also be a fantastic addition.

Pairing Suggestions

Choosing the right beverage or side dish can make this meal even more enjoyable. Here are some great pairing ideas for Zucchini Enchilada Roll-Ups

1. Beverage Pairings

• Horchata This creamy, cinnamon-infused Mexican rice milk drink complements the spices in the enchiladas
• Classic Margarita A well-balanced margarita with fresh lime juice pairs beautifully with the bold flavors of the dish
• Iced Hibiscus Tea (Agua de Jamaica) Its slightly tart and floral taste enhances the dish’s freshness
• Sparkling Water with Lime A simple, refreshing option that keeps the meal feeling light

2. Side Dish Pairings

• Mexican Street Corn (Elote) The creamy, tangy, and slightly spicy flavors of elote balance well with the zucchini roll-ups
• Chopped Mexican Salad A crisp, refreshing salad with romaine, black beans, tomatoes, corn, and a tangy lime dressing
• Avocado Cilantro Slaw A crunchy, tangy slaw that provides a great contrast to the soft, cheesy roll-ups
• Stuffed Peppers If you want a heartier meal, bell peppers stuffed with rice and beans make a great side dish

3. Low-Carb Pairings

• Cauliflower Rice with Lime and Cilantro A keto-friendly rice alternative that adds extra flavor without the carbs
• Grilled Asparagus or Roasted Brussels Sprouts A simple yet nutritious way to round out the meal

Storage, Freezing & Reheating Instructions

1. How to Store Leftovers

If you have leftovers, store them properly to keep them fresh. Here’s how

• Refrigeration Place leftover roll-ups in an airtight container and store them in the fridge for up to 3-4 days
• Keep the Sauce Separate If you’re meal prepping, consider storing the enchilada sauce separately to prevent the zucchini from getting too soft

2. How to Freeze for Later

Zucchini naturally contains a lot of moisture, which can make freezing tricky. However, if done properly, you can freeze and reheat this dish successfully

• Freezing Before Baking Assemble the roll-ups in a freezer-safe dish, add sauce, cover tightly, and freeze for up to 3 months
• Freezing After Baking Allow the roll-ups to cool completely, then transfer them to an airtight container before freezing

3. How to Reheat

• Oven Preheat to 350°F (175°C) and bake for 15-20 minutes until warmed through
• Microwave Heat individual portions in 30-second intervals until heated evenly
• Skillet Heat over low heat with a splash of water or extra sauce to prevent drying out

Common Mistakes to Avoid

Making Zucchini Enchilada Roll-Ups is simple, but a few common mistakes can affect the final result. Here’s what to avoid

1. Cutting the Zucchini Too Thick or Too Thin

• Too thick The zucchini will be difficult to roll and may remain firm after baking
• Too thin The slices may become too flimsy and break apart

2. Skipping the Salting Step

Zucchini releases a lot of moisture, which can make your enchiladas watery. Sprinkling salt on the slices and letting them sit for 10 minutes helps remove excess moisture

3. Overfilling the Rolls

If you add too much filling, it will spill out, and the zucchini won’t hold its shape. Use about 1 tablespoon of filling per slice for the best results

4. Using Too Much Sauce

While sauce is essential, too much can cause the roll-ups to become mushy Stick to about 1 cup of sauce for the best balance

5. Not Letting Them Rest After Baking

Let the dish sit for a few minutes after baking. This helps the flavors meld together and prevents the roll-ups from falling apart when serving

Pro Tips

Want to make your Zucchini Enchilada Roll-Ups even better? Try these expert tips to take your dish to the next level

1. Use a Mandoline Slicer

A mandoline ensures that your zucchini slices are even and uniform, making them easier to roll and cook evenly

2. Roast the Zucchini Before Rolling

For extra flavor and a firmer texture, lightly roast the zucchini slices in the oven for 5 minutes before assembling

3. Experiment with Fillings

• For extra protein Add cooked ground turkey or beef
• For a vegetarian twist Use sautéed mushrooms and bell peppers
• For a spicy kick Mix chopped jalapeños into the filling

4. Use a Cast-Iron Skillet for Baking

A cast-iron skillet retains heat well and gives the roll-ups a nice caramelized edge

5. Let the Flavors Develop Overnight

Make the filling a day ahead and let it marinate in the fridge for better depth of flavor

Frequently Asked Questions (FAQs)

1. Can I Make This Dish Ahead of Time?

Yes! You can assemble the roll-ups a day in advance, cover them, and store them in the fridge until you’re ready to bake

2. Can I Use Yellow Squash Instead of Zucchini?

Absolutely! Yellow squash has a similar texture and flavor, making it a great substitute

3. What’s the Best Cheese for This Recipe?

A blend of cheddar, Monterey Jack, and mozzarella works well for a creamy, melty texture

4. Can I Make This Dairy-Free?

Yes! Use dairy-free cheese and swap the sour cream topping for cashew cream or avocado

5. Why Are My Roll-Ups Falling Apart?

If they’re falling apart, you may have sliced the zucchini too thin or used too much filling. Make sure the zucchini is pliable but firm enough to hold its shape

Conclusion & Call to Action

Now that you know everything about making Zucchini Enchilada Roll-Ups, it’s time to get in the kitchen and try them for yourself! Whether you’re meal prepping, cooking for family, or trying a new healthy recipe, this dish is sure to impress. If you make these roll-ups, let us know how they turned out! Share your photos and feedback, and don’t forget to experiment with different fillings and toppings. So, are you ready to enjoy a low-carb, flavor-packed enchilada experience? Grab your ingredients and start cooking today!

Print