Spinach and Feta Chicken Rolls

Description

Spinach and Feta Chicken Rolls are a delicious and elegant dish featuring juicy chicken breasts stuffed with a flavorful mixture of fresh spinach, creamy feta cheese, garlic, and herbs. Rolled up and baked to golden perfection, these chicken rolls make for a protein-rich and nutrient-dense dinner option. They’re light yet satisfying, perfect for family dinners, meal prep, or even special occasions.

Ingredients For Spinach and Feta Chicken Rolls

• 4 boneless, skinless chicken breasts

• 1 ½ cups fresh spinach, chopped

• ½ cup crumbled feta cheese

• 2 tbsp cream cheese (optional, for extra creaminess)

• 2 cloves garlic, minced

• 1 tbsp olive oil

• 1 tsp dried oregano (or Italian seasoning)

• Salt and black pepper, to taste

• Toothpicks or kitchen twine (for securing rolls)

• 1 tbsp olive oil (for searing)

Instructions

1. Prepare chicken:

   • Place chicken breasts between two sheets of plastic wrap or parchment.

   • Gently pound with a meat mallet until about ½ inch thick.

2. Make filling:

   • In a pan, heat olive oil and sauté garlic until fragrant.

   • Add spinach and cook until wilted.

   • Stir in feta and cream cheese until combined. Remove from heat.

3. Assemble rolls:

   • Place 2–3 spoonfuls of spinach-feta mixture onto each chicken breast.

   • Roll tightly from one end to the other, securing with toothpicks.

4. Cook:

   • Heat olive oil in a skillet over medium heat. Sear rolls on all sides until golden.

   • Transfer to a baking dish and bake at 375°F (190°C) for 20–25 minutes, or until chicken reaches 165°F (74°C) internal temperature.

5. Serve:

   • Slice into rounds or serve whole with a fresh salad, roasted veggies, or rice.

Notes

• If you like stronger flavors, add sun-dried tomatoes or olives to the filling.

• Cream cheese helps keep the filling moist, but you can omit it for a lighter version.

• Secure well with toothpicks so filling doesn’t escape during cooking.

Tips

• Use thin chicken cutlets to make rolling easier.

• For a crispy finish, sprinkle breadcrumbs on top before baking.

• Let the rolls rest for 5 minutes before slicing to keep juices inside.

• Double the filling and use leftovers as a dip or sandwich spread.

Servings

• Serves: 4 people

• Serving Size: 1 chicken roll

Nutritional Information (per serving, approx.)

• Calories: 310

• Protein: 38g

• Carbohydrates: 3g

• Fat: 16g

• Fiber: 1g

• Sodium: 480mg

Health Benefits

• High protein for muscle repair and satiety.

• Spinach provides iron, vitamins A, C, and K.

• Feta cheese adds calcium and probiotics.

• Low-carb & keto-friendly when served without starchy sides.

❓ Q&A

Q1: Can I make these ahead of time?
Yes! Assemble the rolls up to a day ahead, refrigerate, and bake just before serving.

Q2: Can I use frozen spinach?
Yes, thaw and squeeze out excess water before mixing with feta.

Q3: What can I substitute for feta?
Goat cheese, ricotta, or mozzarella work well too.

Q4: How do I keep the chicken moist?
Don’t overbake, and sear before baking to lock in juices.

Q5: Can I cook this on the stovetop only?
Yes, cook covered on low heat in a skillet for 20–25 minutes after searing.