Low Carb High Protein Chicken Alfredo Zucchini Boats

Craving a creamy, cheesy pasta dish but watching your carbs? These Low Carb High Protein Chicken Alfredo Zucchini Boats are your answer. They deliver all the indulgent flavor of classic chicken Alfredo, but with a fraction of the carbs and a big boost of protein.

By swapping pasta for tender zucchini and using a rich, homemade Alfredo-style sauce made with Greek yogurt and Parmesan, you get a satisfying meal that's perfect for weeknight dinners. Each serving packs about 30 grams of protein and only 12 net carbs.

These boats are not only delicious but also versatile. Whether you're following a keto, low carb, or high protein diet, this recipe will quickly become a favorite in your meal rotation.

About the Ingredients

4 medium zucchini (about 8-9 inches long)

Look for firm, unblemished zucchini. If you can't find medium ones, use 3 large and adjust the filling accordingly.

1 lb (450g) boneless, skinless chicken breast, cooked and shredded

Rotisserie chicken works great for a shortcut. Or cook and shred your own – see tips.

1 cup (240ml) heavy cream

For a lighter option, use half-and-half or a mix of cream and chicken broth, but the sauce will be less thick.

1/2 cup (50g) grated Parmesan cheese

Freshly grated Parmesan melts better than pre-shredded. For extra flavor, try Pecorino Romano.

1/2 cup (120g) plain Greek yogurt (full-fat)

Adds tang and protein. If you don't have Greek yogurt, use sour cream or cream cheese (softened).

2 cloves garlic, minced

Use fresh garlic for best flavor. In a pinch, 1/2 teaspoon garlic powder works.

1 cup (100g) shredded mozzarella cheese

Part-skim mozzarella melts beautifully. You can also use provolone or a Italian blend.

2 tablespoons olive oil

For brushing the zucchini. Use any neutral oil or avocado oil if preferred.

1 teaspoon Italian seasoning

A mix of dried basil, oregano, and thyme. If you don't have it, use 1/2 tsp each of dried basil and oregano.

Salt and freshly ground black pepper, to taste

Sea salt or kosher salt works best. Freshly ground pepper enhances flavor.

Fresh parsley, chopped (for garnish)

Optional but adds color and freshness. You can use chives or basil.

Tips & Tricks

• To prevent watery zucchini boats, scoop out the flesh with a spoon leaving a 1/4-inch border, and salt the shells for 10 minutes then pat dry before filling.
• If you're short on time, use pre-cooked chicken (like rotisserie) to cut down on prep.
• Make sure to fully cook the zucchini until fork-tender but not mushy – check at 25 minutes.

Step-by-Step Instructions

1. Preheat and Prep

Preheat your oven to 375°F (190°C). Cut the zucchini in half lengthwise. Use a spoon to scoop out the flesh, leaving about 1/4-inch thick shells. Brush the shells with olive oil and season lightly with salt and pepper.

2. Salt and Drain

Sprinkle the cut sides of the zucchini with salt and place them cut-side down on a paper towel-lined baking sheet. Let sit for 10 minutes to draw out moisture, then pat dry.

3. Make the Alfredo Sauce

In a medium saucepan over medium heat, combine heavy cream, garlic, and Italian seasoning. Bring to a simmer and cook for 3-4 minutes until slightly thickened. Remove from heat and whisk in Parmesan and Greek yogurt until smooth.

4. Combine Filling

In a large bowl, mix the shredded chicken with the Alfredo sauce. Season with salt and pepper to taste. Fold in half of the mozzarella cheese.

5. Fill the Boats

Place the zucchini boats in a baking dish or on a parchment-lined baking sheet. Divide the chicken mixture evenly among them, mounding slightly.

6. Top and Bake

Sprinkle the remaining mozzarella over the filled boats. Bake for 25-30 minutes, until the zucchini is tender and the cheese is golden and bubbling in spots.

7. Garnish and Serve

Remove from the oven and let rest for 5 minutes. Garnish with chopped parsley and extra Parmesan if desired. Serve warm.

Delicious Variations

• Add sautéed mushrooms or spinach to the filling for extra veggies.
• Swap chicken for cooked shrimp or turkey for a different protein.
• For a spicy kick, add red pepper flakes or a dash of hot sauce to the sauce.

How to Store Low Carb High Protein Chicken Alfredo Zucchini Boats

Frequently Asked Questions

If you try this Low Carb High Protein Chicken Alfredo Zucchini Boats, let me know how it turns out in the comments below! Don't forget to share your photos on Instagram and tag me – I love seeing your creations.

Low Carb High Protein Chicken Alfredo Zucchini Boats

Juicy chicken Alfredo stuffed into zucchini boats, a low carb high protein dinner that's creamy, cheesy, and ready in 50 minutes.

★★★★½ 4.8 (156 ratings)

15 minPrep time35 minCook time4Servings420 kcalCalories

Print RecipePin Recipe

🧂 Ingredients

• 4 medium zucchini (about 8-9 inches long)
• 1 lb (450g) boneless, skinless chicken breast, cooked and shredded
• 1 cup (240ml) heavy cream
• 1/2 cup (50g) grated Parmesan cheese
• 1/2 cup (120g) plain Greek yogurt (full-fat)
• 2 cloves garlic, minced
• 1 cup (100g) shredded mozzarella cheese
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped (for garnish)

📋 Instructions

1. 1Preheat and Prep — Preheat your oven to 375°F (190°C). Cut the zucchini in half lengthwise. Use a spoon to scoop out the flesh, leaving about 1/4-inch thick shells. Brush the shells with olive oil and season lightly with salt and pepper.
2. 2Salt and Drain — Sprinkle the cut sides of the zucchini with salt and place them cut-side down on a paper towel-lined baking sheet. Let sit for 10 minutes to draw out moisture, then pat dry.
3. 3Make the Alfredo Sauce — In a medium saucepan over medium heat, combine heavy cream, garlic, and Italian seasoning. Bring to a simmer and cook for 3-4 minutes until slightly thickened. Remove from heat and whisk in Parmesan and Greek yogurt until smooth.
4. 4Combine Filling — In a large bowl, mix the shredded chicken with the Alfredo sauce. Season with salt and pepper to taste. Fold in half of the mozzarella cheese.
5. 5Fill the Boats — Place the zucchini boats in a baking dish or on a parchment-lined baking sheet. Divide the chicken mixture evenly among them, mounding slightly.
6. 6Top and Bake — Sprinkle the remaining mozzarella over the filled boats. Bake for 25-30 minutes, until the zucchini is tender and the cheese is golden and bubbling in spots.
7. 7Garnish and Serve — Remove from the oven and let rest for 5 minutes. Garnish with chopped parsley and extra Parmesan if desired. Serve warm.

👨‍🍳 Chef's Note: For a golden, bubbly top, you can broil the boats for the last 2-3 minutes of baking, but watch them closely to avoid burning.

Servings: 4

Cuisine: American

Course: Dinner

Nutrition (per serving): 420 kcal · 32g protein · 8g carbs · 28g fat