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. It is going to be one of your new favorites!

serve Keto Chicken Parmesan Roll Ups for dinner

Keto Chicken Parmesan Roll Ups

Sometimes cravings lead to the best keto recipes and these Keto Chicken Parmesan Roll Ups are a prime example! I love chicken parmesan and I found a way to stuff all of those classic flavors into a delicious, low carb, eggplant roll…which is kind of perfect because eggplant parmesan is another favorite of mine.

Each neat little eggplant roll is stuffed with shredded chicken, your favorite low carb tomato sauce, parmesan cheese, and Italian herbs. Then they are baked with a little more sauce and a little more cheese until everything is perfect melted together!

Note: This post may contain affiliate links. That means if you click on a link and make a purchase we may receive a small commission. Thank you!
Keto Chicken Parmesan Roll Ups in a platter for dinner

Is Eggplant Keto-Friendly?

Yes! Eggplant is a non-starchy vegetable, which is low in carbohydrates. An entire 1 pound eggplant only has 21.1 grams of carbohydrate and 12.5 grams of fiber which equals 8.6 net carbs. It also has a low glycemic index rating.

how to make Keto Chicken Parmesan Roll Ups for dinner

How to Prepare the Eggplant Slices:

This step is to dry out your eggplant so it won’t release a bunch of water as it cooks. Some people add the additional step of salting the eggplant before cooking to pull out even more water but after testing Melinda and I didn’t feel this step was necessary for this recipe.

Depending on how many slices you get from your eggplant 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 because it doesn’t seem to bake as evenly with multiple pans in the oven.

  1. Preheat the oven to 425 degrees F.
  2. Using a mandolin or a very sharp knife carefully cut the eggplant into long vertical slices that are ¼ inch thick. 
  3. Place the slices in a single layer on a parchment paper lined baking sheet.
  4. Bake for 12 – 15 minutes. You’ll know it is done when it looks like it has shrunk some and is slightly dry, but not brown or burnt.
  5. When the eggplant has finished baking remove it from the oven and let cool for 10 minutes or until it is cool enough to handle easily.
how to bake Keto Chicken Parmesan Roll Ups

How to Make Chicken Parmesan Rolls:

  1. Add ½ cup of marinara to the bottom of an oven-safe casserole dish.
  2. In a large bowl mix together the shredded chicken, marinara sauce, italian seasoning, Parmesan cheese, and salt together.
  3. Place 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.
  4. Top the eggplant rolls with the remaining marinara sauce. Sprinkle mozzarella cheese over the rolls and place in the oven to bake for 20 minutes. 

What is a Good Brand of Keto Tomato Sauce?

We always use Rao’s Senstive Formula Marinara Sauce, or Rao’s Homemade Marinara sauce (there is a slight difference in the number of net carbs) because it has no added sugars and a really amazing flavor.

I know some people shy away from tomatoes completely when they are eating keto but that isn’t an option for me. I love tomatoes, and tomato sauce! Just make sure you are tracking your macros and make sure you always read the labels to make sure that 1) nothing has changed since the last time you purchased the product (it happens!) and 2) you know what ingredients when into the food you’re putting in your body.

How Can I Add More Fat to this Recipe?

Keto is a low carb high fat diet so depending on your macros for the day you may want to add a little more fat to this recipe. The solution is simple. You can use shredded chicken thighs rather than chicken breasts. Just make sure you recalculate the nutrition information using a tool like MyFitnessPal.com to take the substitution into account.

Keto Chicken Parmesan Roll Ups is the perfect low carb dinner for the family

Looking for More Easy Keto Dinner Recipes?

Like this recipe? Follow us on Instagram and Pinterest for more
Easy Recipes and Simple Entertaining Ideas!

Servings: 10
Prep Time: 30 mins
Cook Time: 40 mins
Total Time: 1 hr 10 mins

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.

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!

Nutrition

Serving: 1roll, Calories: 155kcal, Carbohydrates: 5g, Protein: 15g, Fat: 9g, Saturated Fat: 3g, Monounsaturated Fat: 1g, Cholesterol: 39mg, Sodium: 610mg, Potassium: 394mg, Fiber: 2g, Sugar: 2g, Vitamin A: 22IU, Vitamin C: 1mg, Calcium: 75mg, Iron: 3mg
Nutrition Disclaimer: We are not certified nutritionists. Nutrition facts are an estimate and are provided as a courtesy. They are generated by an online API which recognizes ingredient names and amounts and makes calculations based on the serving size. Results may vary.
Author: Kat Jeter & Melinda Caldwell
Course: Main
Cuisine: American
Keyword: chicken parmesan, keto chicken parmesan, Keto chicken recipe