Healthy low-carb chicken parmigiana rolls

Chicken parm without breadcrumbs, without egg, without oil or butter, without sacrificing any of the flavor: seems too good to be true, doesn't it? And yet, here it is. A few kitchen tricks make this healthier version of chicken parmigiana possible.

Start with thin-sliced, nearly fat-free boneless, skinless chicken breasts from the grocery store, or slice regular chicken breasts in thirds, and pound them to 1/4-inch thin. Use sun-dried tomatoes, or your own slow-roasted tomatoes, for concentrated flavor on the inside, and tuck in a leaf of the freshest basil you can find or pick from the garden. Skip the flour-egg-breadcrumb coating, to keep this chicken parm healthy, low-carb, and gluten-free. I love that these little chicken rolls have built-in portion control, and that you can make them ahead to freeze and reheat for easy weeknight dinners any time. (They even taste pretty good cold, too. Ask me how I know.)

Healthy low-carb chicken parmigiana rolls {gluten-free}

From the pantry you'll need: chicken breasts, slow-roasted (or sun-dried) tomatoes, Parmigiano-Reggiano cheese, kosher salt, fresh black pepper.

Serves 4 (2 rolls per person); can be multiplied.

Ingredients

2/3 cup homemade or store-bought marinara sauce, divided
8 thin slices of boneless, skinless chicken breast
Kosher salt and fresh black pepper
8 1/2-inch x 2-inch slices fresh mozzarella
8 1/2-inch x 2-inch slices slow-roasted or oil-packed sun-dried tomatoes
8 large basil leaves
1/3 cup grated Parmigiano-Reggiano cheese

Directions

Preheat oven to 375°F. 

In a small (I used a 12-inch square) casserole dish, spread all but 2 tablespoons of the marinara sauce in the bottom of the dish.

On a large cutting board, line up all of the chicken pieces with the wider end facing you. (If you don't have room, do a few at a time.) Season lightly on the side facing up with salt and pepper.

Across the wide end of the chicken, place a piece of mozzarella, a piece of slow-roasted or sun-dried tomato, and a basil leaf. Roll tightly. Turn each chicken roll around in the marinara sauce in the casserole dish, to coat all sides, before setting it seam-side down in the dish. Nestle the chicken rolls next to each other.

Spoon the remaining marinara sauce over each roll, and top with the parmesan cheese.

Cover with aluminum foil, and bake for 20 minutes. Remove the foil, and bake an additional 15 minutes.

Let sit for 2-3 minutes, and serve warm or at room temperature. Or cool completely, and freeze.

[Printer-friendly recipe.]

More chicken casseroles:
Chicken and spaghetti squash casserole with bell peppers, olives and cheese, from The Perfect Pantry
Lighter chicken and black bean enchiladas, from The Perfect Pantry
Cheesy creamy low-carb chicken broccoli curry casserole, from Kalyn's Kitchen
Chicken wild rice casserole, from The Pioneer Woman Cooks

Healthy low-carb chicken parmigiana rolls {gluten-free}

From the pantry you'll need: chicken breasts, slow-roasted (or sun-dried) tomatoes, Parmigiano-Reggiano cheese, kosher salt, fresh black pepper.

Serves 4 (2 rolls per person); can be multiplied.

Ingredients

2/3 cup homemade or store-bought marinara sauce, divided
8 thin slices of boneless, skinless chicken breast
Kosher salt and fresh black pepper
8 1/2-inch x 2-inch slices fresh mozzarella
8 1/2-inch x 2-inch slices slow-roasted or oil-packed sun-dried tomatoes
8 large basil leaves
1/3 cup grated Parmigiano-Reggiano cheese

Directions

Preheat oven to 375°F. 

In a small (I used a 12-inch square) casserole dish, spread all but 2 tablespoons of the marinara sauce in the bottom of the dish.

On a large cutting board, line up all of the chicken pieces with the wider end facing you. (If you don't have room, do a few at a time.) Season lightly on the side facing up with salt and pepper.

Across the wide end of the chicken, place a piece of mozzarella, a piece of slow-roasted or sun-dried tomato, and a basil leaf. Roll tightly. Turn each chicken roll around in the marinara sauce in the casserole dish, to coat all sides, before setting it seam-side down in the dish. Nestle the chicken rolls next to each other.

Spoon the remaining marinara sauce over each roll, and top with the parmesan cheese.

Cover with aluminum foil, and bake for 20 minutes. Remove the foil, and bake an additional 15 minutes.

Let sit for 2-3 minutes, and serve warm or at room temperature. Or cool completely, and freeze.

[Printer-friendly recipe.]

More chicken casseroles:
Chicken and spaghetti squash casserole with bell peppers, olives and cheese, from The Perfect Pantry
Lighter chicken and black bean enchiladas, from The Perfect Pantry
Cheesy creamy low-carb chicken broccoli curry casserole, from Kalyn's Kitchen
Chicken wild rice casserole, from The Pioneer Woman Cooks

Comments

Oh yes, please. This sounds just delicious!

Thanks for the shout-out for my chicken broccoli casserole too!

Kalyn, these are a great make-ahead-and-freeze weeknight dinner option.