Happy ‪#‎WhatTheFatFriday‬! This week we have taken a classic dinner favourite – Chicken Lasagne – and turned it into an LCHF appropriate dish that the whole family can enjoy!

A word from Chef Craig Rodger: This recipe was suggested to us as it’s a favourite of theirs and hopefully will become a favourite of yours too. These are the recipes that chefs come to appreciate because you can make them ahead of time (when you actually have time) and then bake them later in the oven for 30 minutes and dinner’s done! The lasagne reheats well and can be used the following day for lunch too – that is if you have any leftovers!

A word from the Fat Professor (Prof Grant Schofield): Wow, what a great idea for a family dinner and pretty easy – my family cooks this meal and everyone always eats it without complaint. Three boys; two teenagers – that’s a feat!

A word from the Whole Food Dietitian (Caryn Zinn Dietitian): I love the creativity that you get with courgettes. Along with cauliflower, courgettes would have to be the most versatile veggie around. A good layering of these phytochemical boosting babies means you have no need for pasta anymore – another dish that you might have thought you would miss on the LCHF lifestyle, but hopefully now realise this is not so.

Chicken Lasagne

Prep time: 30 minutes

Cook time: 1 hour

Serves: 6

Carb count: 14.4g per serve


  • Mandolin or slicer (optional)
  • Knife
  • Chopping board
  • Baking tray
  • Pot
  • Jug blender or hand – held blender
  • Sauce pan
  • Baking dish
  • Grater


  • Courgettes 10 – 12

For the white sauce:

  • Onions 2 chopped
  • Water 200ml, ⅘ cup
  • Cream 200ml, ⅘ cup
  • Salt to taste

For the chicken filling:

  • Onions diced 2
  • Mushrooms diced 10 – 12
  • Chicken (thigh preferably or breast) 500g, 4 – 5 thigh or 2 – 3 breasts
  • Cheese (cheddar or mozzarella work well) 60g, ⅔ cup


Cut the courgette lengthways into ½ cm strips and put on a baking tray (overlapping is fine, it doesn’t have to be neat), season lightly and bake in the oven for 6 – 8 minutes until they are cooked. Remove them and place them on a tea towel to dry. Add the chopped onions to a pot along with the water, salt and cream. Bring the onions to the boil and simmer for 25 minutes until the onions are soft. Let the onions cool before blending them in a jug or hand-held blender until smooth, season to taste. In a pan, cook the diced onions and mushrooms in the oil for 3 minutes until softened. Add to this the sliced chicken and the onion white sauce. Cook the sauce until the chicken is soft and cooked. Assemble the lasagne in a baking dish by adding a layer of the chicken sauce followed by a layer of the courgette and building the lasagne up until you have made three layers and used all of the ingredients. Sprinkle some grated cheese on top and bake in the oven for about 20 – 30 minutes until bubbling hot and golden on top.

Join the discussion 9 Comments

  • Hannah says:

    Hi, I am dairy intolerant (casein), lots of your delicious looking recipes contain cheese, do you have any cheese substitutes or suggestions? I would normally just leave out the cheese, but unsure about doing so when baking recipes such as this.

    • What The Fat? says:

      Hmm, that’s a toughy. Cheese is quite special with it’s stretchy casein curds. There are some cheese substitutes out there, some with casein some without, I can’t vouch for their tastiness as I haven’t tried them. The cheese isn’t super essential and you could use some spice or sun-dried tomatoes to liven it up. Sorry I couldn’t be more helpful. – Craig

    • Colleen says:

      If you are just looking for a “cheese” taste substitute then dry roast some pinenuts until they are a lovely brown and then either grind in a mortar & Pestle or use your grinder. They give a rich parmesan cheese taste rather than your everyday edam.

  • Lynzi says:

    I made this tonight and it was really nice but extremely watery. There was so much liquid we could have blended it and made soup! Is it meant to be like that? I think most of the liquid must have come from the zucchini. We may have done something wrong but I did follow the recipe. It was still tasty though.

    • Cindy says:

      I agree, it was very tasty but watery. After reading the recipe, I was expecting it to be watery so I used half zucchini and half eggplant hoping that the eggplant would absorb the liquid a bit. It doesn’t really work (was still too watery for my taste) and I have to say that I like the zucchini’s texture more than the eggplant for this recipe. Will make again nevertheless – think I’ll throw in a bit of arrowroot next time.

    • JoBee says:

      Just curious – did you drain the water off the onions before you blended them ?

      • What The Fat? says:

        Craig has commented on this question –
        “The liquid should be just enough to purée the onions into a sauce of a similar thickness to a traditional white sauce, if you have heaps of liquid leftover then reduce it over a high heat until most of it is gone.”

    • Jenny says:

      Maybe check that your zucchini strips are thin enough, & make sure they are well baked before using. You could try making them even thinner than 0.5 cm, or baking them longer before putting them in the dish.. Just a suggestion…

  • Debbie says:

    I tried this recipe tonight. I don’t like mushrooms so I left them out. I must say I didn’t think it looked too good until I put it in the oven. When I served it up to my somewhat sceptical husband I waited for his reaction before I took a bit. We both agreed it was delicious. I will be experimenting with this as I am glad to have found an alternative to pasta for lasagna. Well done guys this tastes great….

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