Keto Zucchini Crust Chicken Sandwich

Name: Keto Zucchini Crust Chicken Sandwich (No Bread, 72g Protein)
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: Serves 2
Cuisine: Keto
Ingredients: 500 g (about 1 lb) boneless chicken thighs; 1 tbsp olive oil; ½ tsp salt; ¼ tsp black pepper; ½ tsp garlic powder; ½ tsp red chili powder; 1 tsp paprika; ½ tsp ground cumin; ½ tsp ground coriander; ½ tsp onion powder; 1 medium zucchini; 200 g (about 2 cups) shredded mozzarella; ½ tsp paprika; 4 tbsp tzatziki or plain Greek yogurt; 1 handful arugula; 1 tomato, sliced; ¼ red onion, thinly sliced; Fresh parsley, chopped, to garnish

No Bread, 72g Protein

Keto chicken sandwich on golden zucchini mozzarella crust with arugula, tomato and tzatziki

Spiced roasted chicken thighs, arugula, tomato, red onion and tzatziki between two golden sheets of baked zucchini and mozzarella. A keto sandwich that actually holds together, no bread needed.

2Serves
15 minprep
45 minbake
400°Foven
serving(est.): 780 kcal, 72g protein, 48g fat, 9g carbs after fiber

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Why this works

The bread in this sandwich is zucchini and mozzarella. Thin strips of zucchini get pressed between two layers of cheese and baked until the whole sheet turns golden and crisp at the edges. Fill it with spiced roasted chicken thighs, arugula, tomato, red onion and plenty of tzatziki, and you have a sandwich that holds together in your hands.

Baked zucchini and mozzarella crust squares on a parchment-lined tray

The chicken and the crust bake one after the other, so the oven does most of the work while you slice the vegetables.

The recipe

Keto Zucchini Crust Chicken Sandwich

Serves 2 · 15 min prep · 45 min bake · 400°F oven · per serving (est.): about 780 kcal, 72g protein, 48g fat, about 9g carbs after fiber

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Ingredients

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Method

01
Heat the oven to 190°C (375°F). Toss the chicken thighs with the olive oil, salt, pepper, garlic powder, chili powder, paprika, cumin, coriander and onion powder.
02
Spread the chicken in a baking dish and bake for 25 to 30 minutes, until cooked through. Rest it for a few minutes, then slice.
03
Turn the oven up to 200°C (400°F). Slice the zucchini lengthwise into thin strips and pat them very dry with a paper towel.
04
Line a tray with parchment. Spread half the mozzarella into two rectangles, lay the zucchini strips side by side on top, sprinkle with paprika, then cover with the rest of the mozzarella.
05
Bake for 15 to 20 minutes, until golden and crisp at the edges. Let the sheets cool for 5 minutes so they firm up, then cut each one in half.
06
Build each sandwich: a spoon of tzatziki on one crust, then arugula, tomato, chicken and red onion, more tzatziki, and the second crust on top. Finish with parsley.

Good to know

Dry zucchini is the whole trick. Wet strips steam the cheese and the crust goes soft.

Slice the strips thin, about the thickness of a coin, so they bake into the cheese instead of sitting on it.

Let the crust cool before you lift it. Hot, it bends; after 5 minutes it holds like a flatbread.

Meal prep: bake the chicken and crusts ahead, keep them separate in the fridge for up to 3 days, and assemble when you eat.

Warm the crusts for a few minutes in the oven or an air fryer to bring back the crisp.

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Questions

Before you start

Is a zucchini crust sandwich keto?

Yes. The "bread" is only zucchini, mozzarella and paprika, and the fillings are chicken, leafy greens and yogurt sauce. The tomato and onion add a few carbs, so keep those slices thin.

Can I use chicken breast instead of thighs?

Yes. Breast cooks a little faster, so start checking at 20 minutes so it stays juicy.

Why did my crust come out soft?

Usually the zucchini was still wet, or the sheet came out too early. Pat the strips dry and bake until the cheese is deep golden, not pale.

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