Craving something that’s both light and bursting with Mediterranean flavors? This rolled-up chicken dish is the perfect blend of tender chicken, fresh spinach, tangy feta, and sweet sun-dried tomatoes, all packed into one delicious bite. It’s easy to make, full of fresh ingredients, and delivers that perfect balance of savory, cheesy, and herbaceous notes. Whether it’s a weeknight dinner or a special occasion meal, this recipe is sure to impress!
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Why You’ll Love This Rolled-Up Chicken Recipe
Light, Fresh, and Full of Flavor!
This rolled-up chicken recipe is everything you want in a dish: simple to prepare, packed with protein, and bursting with fresh Mediterranean flavors. The combination of feta, spinach, and sun-dried tomatoes gives each bite a delightful tangy and savory kick, while the tender chicken breast keeps it light and satisfying. Perfect for a quick dinner, meal prep, or even a dinner party, this dish looks as good as it tastes!
Benefits of This Recipe
- Low Carb and High Protein: Perfect for a balanced, nutritious meal.
- Great for Meal Prep: Make ahead and reheat for a quick and delicious lunch or dinner.
- Mediterranean Diet-Friendly: Packed with vegetables, lean protein, and healthy fats.
Ingredients for Rolled-Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes
Here’s what you’ll need for this simple, flavor-packed recipe:
- Chicken Breasts: 4 boneless, skinless (pounded to an even thickness)
- Fresh Spinach: 1 cup, chopped (adds freshness and nutrients)
- Feta Cheese: ½ cup, crumbled (for that creamy, tangy bite)
- Sun-Dried Tomatoes: ¼ cup, chopped (adds a sweet and savory element)
- Garlic: 2 cloves, minced (for flavor depth)
- Olive Oil: 1 tablespoon (in the filling) + 1 tablespoon (for searing)
- Dried Oregano: 1 teaspoon (classic Mediterranean herb)
- Salt & Pepper: To taste
- Toothpicks or Kitchen Twine: For securing the chicken rolls
Kitchen Tools You’ll Need
- Meat mallet or rolling pin
- Plastic wrap or parchment paper
- Skillet (oven-safe, if possible)
- Baking dish (if skillet is not oven-safe)
- Toothpicks or kitchen twine
Ingredient Additions and Substitutions
- Cheese Alternatives: If feta isn’t your favorite, goat cheese works beautifully as a creamy substitute.
- Herb Variations: Fresh basil or parsley can be added for an extra herbal kick.
- Additional Veggies: Diced bell peppers or artichoke hearts would make a great addition to the filling.
Step-by-Step Instructions to Make Rolled-Up Chicken
1. Preheat the Oven
Preheat your oven to 375°F (190°C) to get it ready for baking the chicken.
2. Pound the Chicken Breasts
Place the chicken breasts between two sheets of plastic wrap or parchment paper. Using a meat mallet or rolling pin, gently pound them to an even thickness (about ½ inch thick). This ensures they cook evenly and are easy to roll.
3. Prepare the Filling
In a small bowl, mix together the chopped spinach, crumbled feta, sun-dried tomatoes, minced garlic, 1 tablespoon of olive oil, oregano, salt, and pepper. This will be your flavorful, cheesy filling.
4. Fill and Roll the Chicken
Lay each chicken breast flat on a clean surface. Spoon the spinach mixture onto the center of each piece, spreading it evenly. Carefully roll the chicken up tightly around the filling and secure each roll with toothpicks or kitchen twine to keep everything in place.
5. Sear the Chicken
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Sear the chicken rolls for 2-3 minutes on each side until they are golden brown. This helps lock in the juices and gives the chicken a nice, crispy exterior.
6. Bake the Chicken
If you’re using an oven-safe skillet, transfer it directly to the oven. If not, place the chicken rolls in a baking dish and bake for 20-25 minutes, or until the internal temperature reaches 165°F (74°C).
7. Rest, Slice, and Serve
Remove the chicken from the oven and let it rest for a few minutes. Carefully remove the toothpicks or twine, then slice the chicken rolls into rounds. Serve hot, and enjoy the cheesy, savory goodness!
What to Serve with Rolled-Up Chicken
This chicken pairs beautifully with a variety of side dishes:
- Salad: A Greek salad with cucumbers, tomatoes, and olives complements the Mediterranean flavors perfectly.
- Vegetables: Serve with roasted or steamed asparagus, green beans, or zucchini.
- Grains: Try a light lemon couscous, quinoa, or a simple garlic herb rice to soak up the flavors.
Tips for Making the Best Rolled-Up Chicken
- Pound Evenly: Make sure the chicken breasts are of even thickness so they cook uniformly.
- Don’t Overfill: Be careful not to overstuff the chicken, as this can make it difficult to roll and secure.
- Secure Properly: Use enough toothpicks or kitchen twine to keep the rolls tight and prevent the filling from spilling out during cooking.
Storage Instructions
If you have leftovers (lucky you!), store them in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven. These chicken rolls also freeze well—wrap each roll in plastic wrap and place in a freezer-safe container for up to 3 months. To reheat, bake from frozen at 350°F (175°C) until heated through.
Frequently Asked Questions (FAQ)
Can I use chicken thighs instead of breasts?
Yes! Chicken thighs are a great alternative if you prefer dark meat. Just ensure they are boneless and skinless, and adjust the cooking time slightly if needed.
What if I don’t have an oven-safe skillet?
No problem—simply transfer the seared chicken rolls to a baking dish before placing them in the oven.
Can I make this recipe ahead of time?
Absolutely! You can prepare the chicken rolls ahead of time and keep them in the fridge for up to a day before cooking. This makes it a great option for meal prepping or prepping dinner ahead.
Conclusion
This rolled-up chicken with feta, spinach, and sun-dried tomatoes is a delicious and easy way to elevate a simple chicken breast into a show-stopping meal. It’s perfect for busy nights when you want something quick but still crave a dish that’s full of flavor and nutrition. Give this recipe a try, and don’t forget to share your creations with me on Pinterest—I’d love to see how yours turns out!
Nutritional Information (Approx. per serving)
- Calories: 320 kcal
- Protein: 35g
- Carbohydrates: 5g
- Fat: 18g
- Fiber: 1g
Looking for more Mediterranean-inspired recipes? Check out my Stuffed Bell Peppers, Greek Chicken Skewers, and Herb-Crusted Salmon for more fresh and flavorful dishes. Happy cooking! 🥂🍽️
