Spinach and Feta Chicken Rolls

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Spinach and Feta Chicken Rolls

Description

Spinach and Feta Chicken Rolls are juicy chicken breasts rolled around a savory Mediterranean-inspired filling of sautéed spinach, creamy feta cheese, garlic, and herbs. They’re pan-seared and baked to perfection, creating a flavorful, protein-rich dish that’s elegant enough for guests yet easy enough for a weeknight dinner.

Prep & Cook Time

  • Prep Time: 15 minutes

  • Cook Time: 25–30 minutes

  • Total Time: ~45 minutes

 Servings

4 servings (1 stuffed chicken roll per serving)

Ingredients

Chicken Rolls

  • 4 boneless, skinless chicken breasts

  • 2 cups fresh spinach (or 1 cup frozen, thawed & squeezed dry)

  • ¾ cup crumbled feta cheese

  • 2 cloves garlic, minced

  • 1 tbsp olive oil (plus extra for cooking)

  • ½ tsp dried oregano or Italian seasoning

  • ¼ tsp red pepper flakes (optional)

  • Salt and black pepper to taste

  • Toothpicks or kitchen twine

Optional Sauce (Pan Drizzle)

  • ¼ cup chicken broth or white wine

  • 1 tbsp butter

  • 1 tsp lemon juice

 Instructions

  1. Prepare the Chicken

    • Preheat oven to 375°F (190°C).

    • Pound chicken breasts to about ¼-inch thickness between parchment or plastic wrap.

    • Season both sides with salt, pepper, and oregano.

  2. Make the Filling

    • Heat olive oil in a pan over medium heat.

    • Add garlic and sauté for 30 seconds.

    • Add spinach and cook until wilted (or heated through).

    • Remove from heat and mix in feta and red pepper flakes.

  3. Assemble the Rolls

    • Spoon spinach-feta mixture evenly onto each chicken breast.

    • Roll tightly and secure with toothpicks or twine.

  4. Cook

    • Heat a skillet with olive oil over medium-high heat.

    • Sear chicken rolls 2–3 minutes per side until golden.

    • Transfer to oven and bake for 18–22 minutes, or until internal temperature reaches 165°F (74°C).

  5. Optional Sauce

    • Deglaze skillet with broth or wine.

    • Add butter and lemon juice; simmer 2 minutes.

    • Spoon over chicken before serving.

 Serving Suggestions

  • Roasted vegetables (zucchini, carrots, asparagus)

  • Garlic mashed potatoes

  • Cauliflower rice or quinoa

  • Simple Greek salad

 Tips & Notes

  • ✅ Use block feta for better creaminess than pre-crumbled.

  • ✅ Secure tightly to prevent filling leakage.

  • 🔥 Add sun-dried tomatoes or olives for extra flavor.

  • 🧀 Mozzarella can be mixed with feta for a milder taste.

  • 🍗 Chicken thighs can be used but need longer baking time.

Nutritional Information (Per Serving – Approx.)

  • Calories: 320 kcal

  • Protein: 36 g

  • Fat: 18 g

  • Carbohydrates: 4 g

  • Fiber: 1 g

  • Calcium: ~15% DV

  • Iron: ~10% DV

(Values vary based on ingredients and portion size)

 Health Benefits

  • High Protein: Supports muscle growth and satiety

  • Low Carb: Keto- and low-carb–friendly

  • Rich in Calcium: From feta cheese

  • Nutrient-Dense: Spinach provides iron, folate, and antioxidants

  • Heart-Healthy Fats: Olive oil supports cardiovascular health

Q & A

Q: Can I make this ahead of time?
A: Yes. Assemble up to 24 hours in advance and refrigerate. Cook when ready.

Q: Can I freeze Spinach and Feta Chicken Rolls?
A: Yes. Freeze uncooked or cooked rolls for up to 2 months. Thaw overnight before reheating.

Q: How do I prevent dry chicken?
A: Don’t overbake and use a meat thermometer. Searing first helps seal in juices.

Q: Is this recipe keto-friendly?
A: Yes—very low in carbs and high in protein and fats.

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