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Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes

Delicious Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes

This Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is a flavorful, high-protein dish perfect for meal prep or impressing guests.
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Prep Time 20 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 4 pieces Boneless, Skinless Chicken Breasts Ensure they are evenly flattened for uniform cooking.
  • 1 teaspoon Salt Enhances overall flavor; adjust to taste.
  • 1 teaspoon Black Pepper Adds subtle heat; substitute with cayenne for more spice.
  • 1 teaspoon Garlic Powder Provides umami depth; fresh garlic can also be used.
  • 1 teaspoon Dried Oregano Introduces Mediterranean flavor; fresh oregano can be substituted.
  • 1 teaspoon Smoked Paprika Lends a smoky undertone; regular paprika can be an alternative.
  • 2 tablespoons Olive Oil For cooking and moisture; use avocado oil for a higher smoke point.
For the Filling
  • 1 cup Crumbled Feta Cheese Creamy texture and tangy flavor; swap with goat cheese for a different twist.
  • 2 cups Fresh Spinach, Chopped For added nutrition and color; kale can be used as a heartier alternative.
  • 1/2 cup Sun-Dried Tomatoes, Chopped Brings sweetness and acidity; fresh tomatoes can be used in a pinch.
  • 2 cloves Garlic, Minced Fresh flavor booster; omit if garlic-sensitive.
  • 1/4 teaspoon Red Pepper Flakes Optional; adds heat; omit for a milder dish.

Equipment

  • Oven
  • Skillet
  • Meat Mallet
  • Mixing Bowl
  • Toothpicks or Kitchen Twine

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 350°F (175°C) and prepare the chicken breasts by butterflying and flattening them.
    Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes
  2. Mix crumbled feta cheese, chopped spinach, sun-dried tomatoes, minced garlic, and optional red pepper flakes in a bowl until well combined.
    Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes
  3. Fill each chicken breast with a portion of the filling, roll tightly, and secure with toothpicks or kitchen twine.
    Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes
  4. Sear the chicken rolls in olive oil for 3-4 minutes per side until golden brown.
    Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes
  5. Transfer the skillet to the oven and bake for 20-25 minutes until the chicken reaches an internal temperature of 165°F (75°C).
    Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes
  6. Let the chicken rest for 5 minutes before slicing and serving.
    Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes

Nutrition

Serving: 1rollCalories: 320kcalCarbohydrates: 6gProtein: 30gFat: 20gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gCholesterol: 110mgSodium: 600mgPotassium: 500mgFiber: 2gSugar: 2gVitamin A: 1000IUVitamin C: 15mgCalcium: 200mgIron: 2mg

Notes

Feel free to customize the filling ingredients to personal taste. Ensure even rolling for the best presentation.

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