Mediterranean Cheesy Chicken Roll-Ups

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🫒 Mediterranean Cheesy Chicken Roll-Ups

📖 Description

Mediterranean Cheesy Chicken Roll-Ups are tender chicken breasts rolled around a creamy, cheesy filling infused with classic Mediterranean flavors like spinach, sun-dried tomatoes, garlic, and herbs. Baked to juicy perfection, they’re elegant enough for entertaining yet simple enough for a weeknight meal. Every bite balances richness, freshness, and savory comfort.

⏱️ Time & Yield

  • Prep Time: 20 minutes

  • Cook Time: 30–35 minutes

  • Total Time: ~55 minutes

  • Servings: 4 servings (1 roll-up per person)

🧾 Ingredients

For the Chicken

  • 4 boneless, skinless chicken breasts

  • 1 tbsp olive oil

  • 1 tsp paprika

  • 1 tsp dried oregano

  • ½ tsp garlic powder

  • Salt & black pepper, to taste

For the Filling

  • 1 cup fresh spinach, finely chopped

  • ½ cup sun-dried tomatoes (oil-packed), chopped

  • ¾ cup shredded mozzarella cheese

  • ¼ cup crumbled feta cheese

  • 2 tbsp cream cheese (softened)

  • 2 cloves garlic, minced

Optional Garnish

  • Fresh parsley or basil, chopped

  • Lemon wedges

👩‍🍳 Instructions

  1. Prepare the Chicken
    Preheat oven to 375°F (190°C).
    Place chicken breasts between two sheets of parchment or plastic wrap and pound to an even thickness (about ¼–½ inch).

  2. Season
    Brush both sides with olive oil. Season with paprika, oregano, garlic powder, salt, and pepper.

  3. Make the Filling
    In a bowl, mix spinach, sun-dried tomatoes, mozzarella, feta, cream cheese, and minced garlic until well combined.

  4. Assemble Roll-Ups
    Spread filling evenly over each chicken breast. Roll tightly from one end to the other. Secure with toothpicks if needed.

  5. Bake
    Place seam-side down in a lightly greased baking dish.
    Bake uncovered for 30–35 minutes, or until chicken reaches an internal temperature of 165°F (74°C).

  6. Rest & Serve
    Let rest for 5 minutes. Remove toothpicks, garnish with herbs, and serve with lemon wedges if desired.

🌟 Tips for Success

  • Don’t overfill – Too much filling can leak out while baking.

  • Even thickness matters – Ensures even cooking and easy rolling.

  • Want extra color? Sear roll-ups in a skillet for 2–3 minutes before baking.

  • Meal prep friendly – Assemble ahead and refrigerate up to 24 hours before baking.

🥗 Serving Suggestions

  • Roasted vegetables (zucchini, bell peppers, cherry tomatoes)

  • Greek salad or cucumber-tomato salad

  • Lemon rice or herbed couscous

  • Low-carb: serve with cauliflower rice or sautéed greens

🧮 Nutritional Information (Approx. per serving)

  • Calories: 420 kcal

  • Protein: 42 g

  • Fat: 24 g

  • Carbohydrates: 6 g

  • Fiber: 1.5 g

  • Sugar: 2 g

  • Sodium: ~620 mg

(Values may vary based on specific ingredients used.)

💪 Health Benefits

  • High in Protein: Supports muscle health and keeps you full longer

  • Mediterranean Ingredients: Rich in healthy fats, antioxidants, and anti-inflammatory compounds

  • Low Carb Friendly: Naturally low in carbs, suitable for keto-style diets

  • Calcium-Rich: Cheese contributes to bone health

❓ Q & A

Q: Can I make this recipe ahead of time?
A: Yes! Assemble the roll-ups and refrigerate for up to 24 hours before baking.

Q: Can I use chicken thighs instead of breasts?
A: You can, but they’re harder to roll. Pound well and adjust cooking time as needed.

Q: What cheese substitutions work best?
A: Provolone, fontina, or even goat cheese work beautifully.

Q: Can I freeze these?
A: Yes—freeze unbaked roll-ups tightly wrapped for up to 2 months. Thaw overnight before baking.

Q: How do I prevent dry chicken?
A: Don’t overbake, and let the chicken rest before serving to lock in juices.

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