Chicken Alfredo Roll-Ups

Made with a cauliflower cheese sauce and wrapped in zucchini, this alfredo has all the rich flavors without any of the guilt.


  • For the Cauliflower Cheese Sauce:
  • 1 head cauliflower, broken into florets
  • 2 1/2 cups chicken broth
  • 1 tsp. sea salt
  • 1/4 tsp. garlic powder
  • 1/2 tsp. ground black pepper
  • 1/2 cup almond milk
  • 1/2 cup shredded parmesan cheese
  • For the Roll-Ups
  • 1 tbsp. olive oil
  • 2 boneless, skinless chicken breasts
  • 1/2 tsp. sea salt
  • 1/4 tsp. ground black pepper
  • 2 large zucchinis
  • 6 oz. fresh mozzarella cheese, sliced
  • 2 tbsp. parmesan cheese, grated
  • 1 tbsp. fresh parsley, chopped (for garnish)


  1. To make the cauliflower Alfredo sauce, add the cauliflower florets and the broth into a deep pot. Cover and cook over high heat for 8-10 minutes, or until the cauliflower is tender when pierced with a fork. Do not drain.
  2. Transfer the cauliflower florets to a blender (or food processor). Then, add the hot broth you used to cook the cauliflower, followed by the sea salt, garlic powder, pepper, parmesan cheese, and almond milk.
  3. Blend for 1-2 minutes until the sauce is very smooth. You may have to do this in batches, depending on the size of your blender. The consistency should be thick, but pourable. If needed, you can add additional almond milk to loosen.
  4. Set aside while you prepare the roll-ups.
  5. Preheat oven to 375 degrees F.
  6. Heat olive oil over medium-high heat in a skillet.
  7. Season the chicken with the sea salt and pepper and then add to the oil.
  8. Cook 4-6 minutes per side, or until the chicken is cooked through and the outside is well-browned.
  9. Once cooked through, transfer to a cutting board and shred into pieces using two forks. Then, set aside.
  10. Using a mandolin or a large knife, slice the zucchini lengthwise into thin 1/8-inch slices.
  11. Place the shredded chicken onto the center of a zucchini slice, then top with approx. 1 tablespoon of the cauliflower Alfredo sauce sauce.
  12. Roll up tightly and place into a 9x16 baking dish, seam-side down.
  13. Repeat with the remaining ingredients.
  14. Pour the remaining sauce over top, top with a slice of mozzarella, and then sprinkle the parmesan cheese over the top.
  15. Place in the oven and bake for 25-30 minutes or until the sauce is bubbly, the cheese is melted, and the zucchini is fully cooked.
  16. Garnish with fresh chopped parsley.