I love zucchini but when I look up zucchini roll ups all I see are zucchini lasagna roll ups that are more like a mashup between classic zucchini lasagna and rolled eggplant rollatini. But what if I want zucchini rolls ups without the italian flair? Cue these Spicy Zucchini Roll Ups made with spicy tikka masala sauce (or spicy tomato sauce!), tender shredded chicken and rice!
These Zucchini Roll Ups are a one pan meal, and only take 30 minutes to bake. This recipe is perfect for an easy gluten free dinner! It is the same idea as classic zucchini rolls ups just with a different flavor profile!
If you love gluten free dinner recipes with chicken, you’ll also love my french onion gluten free lasagna and my gluten free chicken marinade with yogurt.
why you’ll love this gluten free recipe
- These Zucchini Roll Ups are light, satisfying and bursting with rich flavors.
- Fun to make and easy to eat. Truthfully, anything rolled up is just more fun!
- These are perfect to make for a full, balanced meal or for a tailgat or potluck appetizer or snack.
- This recipe makes for the perfect comfort food dinner, and also makes for a great appetizer! I love bringing this to a potluck because no one ever realizes it is actually gluten free and I get to safely enjoy it!
- My favorite part of this recipe is that it is a one pan meal…which means only one pan to make it and only one pan to clean up! My ideal situation since I absolutely hate doing dishes.
- This Zucchini Roll Up recipe is allergy friendly. It is a naturally gluten free recipe. You can use dairy free cheese for an easy dairy free option!
- This recipe is an easy freezer friendly meal, which means it is a great option for a meal prep! I love to have it ready to go when I need to just pull a dinner out of the freezer and heat it up quick.
ingredients & substitutions
Zucchini: A low-calorie base for the zucchini lasagna roll ups instead of using lasagna noodles!
Shredded chicken: Shredded chicken adds protein and flavor to the rolls. You can make your own shredded chicken or buy a rotisserie chicken from the grocery store.
Cooked rice: Cooked rice adds bulk and texture to the rolls! I love a good rice recipe! You can use brown rice here or cauliflower rice depending on what you like the best.
Tikka masala sauce: Tikka masala sauce adds a rich and flavorful Indian curry sauce to the rolls. If you don’t like tikka masala sauce you can use a spicy tomato sauce, or a traditional tomato sauce with red pepper flakes.
Shredded mozzarella cheese: Shredded mozzarella cheese adds a creamy and cheesy topping to the Zucchini Roll Ups. I like to use a dairy free mozzarella for a dairy free recipe.
directions
Step 1
Slice zucchini lengthwise into thin strips.
In a bowl, combine shredded chicken, cooked rice, salt, and pepper.
Step 2
Lay zucchini strips on a flat surface. Place a spoonful of the chicken-rice mixture in the center of each strip. Roll up tightly and secure with a toothpick.
Step 3
Preheat your oven to 375°F (190°C). Drizzle the bottom of an oven-safe skillet with olive oil. Arrange the zucchini rolls in the skillet.
Step 4
Pour the tikka masala sauce over the rolls, ensuring they are evenly coated. Top with shredded mozzarella cheese.
Step 5
Cover the skillet with foil and bake for 20-25 minutes, or until the zucchini is tender and the cheese is melted and bubbly.
Step 6
Remove the Zucchini Roll Ups from the oven, let cool slightly, and serve hot.
expert tips & tricks
- The tighter you pack the zucchini rolls against one another, the less change they will have to fall apart.
- I always slice the zucchini as thin as possible. I use a mandolin! The thinner the strips are the easier they are to roll.
serving, storing and meal prepping
These Zucchini Roll Ups can be served right out of the oven. I like to serve it with crusty gluten free bread to soak up the rest of the sauce. You can even use gluten free pita bread.
To store, I let the Zucchini Roll Up recipe cool completely before refrigerating in an airtight container for up to four days.
For longer storage, I love to portion the Zucchini Roll Ups into freezer-safe containers and freeze for up to 2 months.
To meal prep into individual portions, divide the zucchini lasagna roll ups into separate containers. These individual portions are my favorite for great grab-and-go Zucchini Roll Up lunches or quick dinners during the week.
Looking for more allergy friendly easy recipe?
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Spicy Zucchini Roll Ups (Gluten free)
Ingredients
- 2 large zucchini thinly sliced lengthwise
- 1 cup shredded cooked chicken
- 1 cup cooked rice
- 1 jar tikka masala sauce
- 1 cup shredded mozzarella cheese or dairy free sub
- Olive oil
- Salt and pepper to taste
- 2 tbsp garlic sauce, garlic yogurt sauce, garlic aioli drizzle on top
Instructions
- Slice zucchini lengthwise into thin strips.
- In a bowl, combine shredded chicken, cooked rice, salt, and pepper.
- Lay zucchini strips on a flat surface. Place a spoonful of the chicken-rice mixture in the center of each strip. Roll up tightly and secure with a toothpick.
- Preheat your oven to 375°F (190°C). Drizzle the bottom of an oven-safe skillet with olive oil. Arrange the zucchini rolls in the skillet.
- Pour the tikka masala sauce over the rolls, ensuring they are evenly coated. Top with shredded mozzarella cheese.
- Cover the skillet with foil and bake for 20-25 minutes, or until the zucchini is tender and the cheese is melted and bubbly.
- Remove from the oven, let cool slightly, and serve hot. Drizzle with garlic sauce.
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