Keto Chicken Parmesan Zucchini Boats

A delicious low-carb twist on classic chicken Parmesan, these zucchini boats are filled with juicy chicken, tangy marinara, and gooey cheese—all baked right in a zucchini shell. I love how they deliver comforting flavor with a healthy veggie base, perfect for a satisfying keto-friendly meal.

Why You’ll Love This Recipe

I enjoy this dish because it combines all the flavors of chicken Parmesan—crispy, cheesy, saucy—without the carbs from bread or pasta. The zucchini base bakes tender and absorbs all the savory juices, while the chicken and cheese topping crisp beautifully. It’s easy, flavorful, and guilt-free!

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Zucchini (medium–large)

• Cooked chicken breast (shredded or diced)

• Sugar-free marinara sauce

• Mozzarella cheese (shredded)

• Parmesan cheese (grated)

• Egg

• Almond flour

• Italian seasoning (dried oregano, basil, parsley)

• Garlic powder

• Salt and pepper

• Olive oil

Directions

1. Preheat oven to 400 °F (200 °C).

2. Slice zucchini in half lengthwise. Scoop out the seeds and some flesh to create boats, leaving about ¼″ thick walls.

3. Lightly brush the zucchini boats with olive oil, season with salt and pepper, and place them cut-side up on a baking sheet or in a baking dish.

4. In a bowl, mix shredded chicken with egg, almond flour, Italian seasoning, garlic powder, salt, and pepper—this helps bind the filling.

5. Stir in a few spoonfuls of marinara sauce and half of the mozzarella and Parmesan.

6. Stuff each zucchini boat generously with the chicken mixture.

7. Spoon the remaining marinara over the top and sprinkle with the rest of the mozzarella and Parmesan cheeses.

8. Bake for 20–25 minutes, or until the zucchini is tender and cheese is bubbly and golden.

9. Optionally, broil for 2–3 minutes at the end for extra color on the cheese.

10. Let cool for a couple of minutes before serving to set.

Servings and timing

This recipe makes 4 zucchini boats (serving 4).
Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 40 minutes

Variations

• Spicy: I stir in red pepper flakes or diced jalapeño into the chicken mixture.

• Pesto twist: I add a spoonful of pesto to the filling for herby brightness.

• Italian sausage: I swap half the chicken for cooked crumbled Italian sausage.

• Extra veggies: I fold in chopped spinach, mushrooms, or bell peppers for more veggie goodness.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 3 days. To reheat, I warm them in a 350 °F (175 °C) oven for about 10 minutes until heated through and cheese melts again. Microwaving works too, but the zucchini can get slightly soft.

FAQs

What zucchini size should I use?

I choose medium or large zucchini (about 7–8 in / 18–20 cm long) wide enough to hold the filling but not overly thick.

Can I use raw chicken?

Yes—I use finely diced raw chicken breast; just sauté it in a pan until cooked through before mixing with the egg and cheeses.

Is marinara sauce keto-friendly?

I check labels and use a sugar-free marinara—some brands add hidden sugar. Homemade is best if I want full carb control.

Can I prep ahead?

Absolutely—I assemble the boats, cover them, and refrigerate up to 6 hours before baking. Let them come to room temperature for about 15 minutes before cooking.

Can I freeze these?

I freeze unbaked filled zucchini boats in a single layer, then transfer to a freezer bag for up to 2 months. I bake them from frozen, adding a few extra minutes to the baking time.

Conclusion

I’m thrilled by how the Keto Chicken Parmesan Zucchini Boats deliver rich, comforting flavors in a healthy, low-carb package. They’re easy to prep, fun to serve, and perfect for lunches or dinner. I hope they become a regular favorite in my keto-friendly cooking lineup!