Chicken Lasagna (Low Carb)

Low-Carb Chicken Parmesan Lasagna

A Flavor-Packed, Guilt-Free Comfort Food You’ll Make Again and Again

If you love lasagna but want something lighter, healthier, and lower in carbs, this Chicken Parmesan Lasagna is about to become your new favorite recipe.

It has everything you crave:

• Tender shredded chicken

• Rich herb-infused marinara sauce

• Creamy ricotta

• Melted mozzarella

• Savory Parmesan

• Fresh basil

But instead of pasta, we use thin slices of zucchini and eggplant to create a hearty, satisfying dish without the heaviness.

The result?

A layered masterpiece that’s:

• Comforting

• Protein-packed

• Naturally low in carbs

• Perfect for meal prep

• Family-approved

Let’s dive into how to make this incredible dish from scratch.

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Why You’ll Love This Recipe

This isn’t just another “healthy alternative.”

This dish stands on its own.

Here’s why it works so well:

1. High in Protein

The shredded chicken adds lean protein, making it satisfying and balanced.

2. Lower in Carbs

By replacing traditional pasta with zucchini and eggplant, you drastically reduce carbs while keeping texture and structure.

3. Packed with Flavor

Herbs, garlic, marinara, and cheese come together for bold Italian-inspired taste.

4. Naturally Gluten-Free

No pasta means no gluten.

5. Great for Meal Prep

It reheats beautifully and tastes even better the next day.

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Ingredients

For the Chicken

• 1.5 lbs boneless, skinless chicken breasts, cooked and shredded

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• Salt and pepper to taste

For the Sauce

• 2 cups marinara sauce (low-carb option preferred)

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• 1/2 teaspoon garlic powder

• Salt and pepper to taste

For the Layers

• 1 medium zucchini, thinly sliced lengthwise

• 1 medium eggplant, thinly sliced lengthwise

• 2 cups shredded mozzarella cheese

• 1 cup ricotta cheese

• 1/2 cup grated Parmesan cheese

• Fresh basil leaves for garnish

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Step 1: Preparing the Chicken

The chicken layer is the protein foundation of this dish.

Cooking the Chicken

If your chicken isn’t already cooked:

1. Heat olive oil in a skillet over medium heat.

2. Season chicken breasts with salt, pepper, garlic powder, and onion powder.

3. Cook 5–7 minutes per side until internal temperature reaches 165°F (74°C).

4. Let rest for 10 minutes.

5. Shred using two forks.

Shredded chicken absorbs sauce beautifully and distributes evenly throughout layers.

Pro Tip: Rotisserie chicken works perfectly if you want to save time.

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Step 2: Preparing the Vegetables

Vegetables replace pasta, but they must be prepared properly to avoid excess moisture.

Slice Carefully

• Use a sharp knife or mandoline.

• Slice zucchini and eggplant lengthwise.

• Aim for 1/8 to 1/4 inch thickness.

Remove Excess Moisture

Eggplant and zucchini contain a lot of water.

1. Lay slices on paper towels.

2. Sprinkle lightly with salt.

3. Let sit 15–20 minutes.

4. Pat dry thoroughly.

This step prevents a watery lasagna.

Optional: Lightly grill or roast slices for deeper flavor before layering.

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Step 3: Enhance the Sauce

Even store-bought marinara can taste homemade with simple upgrades.

In a bowl, combine:

• Marinara sauce

• Oregano

• Basil

• Garlic powder

• Salt and pepper

Simmer on low for 5–10 minutes to intensify flavors.

Herbs bring warmth and classic Italian depth.

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Step 4: Assemble the Layers

Preheat oven to 375°F (190°C).

Use a 9x13 baking dish.

Layering Order

1. Thin layer of sauce at bottom

2. Zucchini slices

3. Shredded chicken

4. Spoonfuls of ricotta

5. Mozzarella

6. Parmesan

7. Repeat with eggplant layer

8. Continue layering until ingredients are used

Finish with mozzarella and Parmesan on top.

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Step 5: Bake to Perfection

Cover with foil and bake for 25 minutes.

Remove foil and bake an additional 15–20 minutes until:

• Cheese is melted

• Top is golden

• Edges are bubbling

Let rest 10–15 minutes before slicing.

This helps layers firm up.

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Texture and Flavor Balance

What makes this dish special?

Creaminess

Ricotta provides richness without heaviness.

Stretch

Mozzarella gives classic melt and pull.

Sharpness

Parmesan adds salty depth.

Freshness

Basil brightens everything.

Structure

Zucchini and eggplant create satisfying layers.

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Nutritional Benefits

This dish is:

• High in protein

• Lower in carbohydrates

• Gluten-free

• Rich in calcium

• Packed with antioxidants from tomato sauce

Zucchini provides vitamin C and fiber.
Eggplant contains antioxidants like nasunin.
Olive oil adds heart-healthy fats.

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Customization Ideas

Make it your own.

Add Spinach

Layer sautéed spinach between cheese for extra nutrients.

Make It Spicy

Add red pepper flakes to sauce.

Add Mushrooms

Sauté mushrooms with chicken for deeper flavor.

Make It Keto

Use full-fat cheeses and ensure sauce has no added sugar.

Add Italian Sausage

Mix cooked sausage with chicken for extra richness.

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Storage and Meal Prep

This lasagna stores beautifully.

Refrigerator

Store airtight up to 4 days.

Freezer

Freeze in portions for up to 2 months.

Reheat at 350°F until warmed through.

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Serving Suggestions

Pair with:

• Simple arugula salad

• Roasted broccoli

• Garlic butter green beans

• Sparkling water with lemon

Keep sides light to balance richness.

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Common Mistakes to Avoid

1. Skipping the Salting Step

Too much water ruins structure.

2. Overloading Sauce

Too much liquid creates soggy layers.

3. Cutting Immediately

Let it rest before slicing.

4. Slicing Vegetables Too Thick

Thin slices layer better and cook evenly.

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Why This Recipe Works

Traditional lasagna is heavy.

This version keeps:

• Comfort

• Cheesiness

• Rich flavor

But removes:

• Refined pasta

• Excess carbs

• Post-meal heaviness

It’s indulgent without being overwhelming.

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Make It for Any Occasion

This dish works for:

• Weeknight dinners

• Meal prep Sundays

• Family gatherings

• Low-carb lifestyle

• Gluten-free guests

• Dinner parties

It feels special yet simple.

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Final Thoughts

Low-Carb Chicken Parmesan Lasagna proves that healthy food doesn’t have to sacrifice flavor.

With:

• Tender chicken

• Savory marinara

• Creamy cheeses

• Perfect vegetable layers

You get a dish that feels indulgent while staying balanced.

It’s hearty.
It’s satisfying.
It’s comforting.

And you won’t even miss the pasta.