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- 4 boneless, skinless chicken breasts - 1 cup fresh spinach, chopped - 1/2 cup feta cheese, crumbled - 1/4 cup sun-dried tomatoes, finely chopped - 1/4 cup cream cheese, softened - 2 cloves garlic, minced - 1 teaspoon dried oregano - 1/2 teaspoon black pepper - 1/2 teaspoon salt - 1 cup breadcrumbs (for coating) - 2 tablespoons olive oil - Fresh parsley for garnish - Extra sun-dried tomatoes for more flavor - Lemon zest for a citrus kick Each serving provides about: - Calories: 350 - Protein: 35g - Fat: 20g - Carbohydrates: 10g - Fiber: 2g - Sodium: 400mg These roll-ups are not just tasty; they are also packed with good nutrients. The chicken gives you protein. Spinach adds vitamins and minerals. Feta cheese brings flavor and calcium. Enjoy this dish knowing it fuels your body well. {{ingredient_image_1}} This dish takes about 50 minutes from start to finish. You will need to prepare the filling, pound the chicken, roll it up, and bake it. The steps are easy to follow, making this a fun recipe to try. 1. Preheat Oven: Set your oven to 375°F (190°C). This gets it ready for baking. 2. Prepare Filling: In a bowl, mix together: - 1 cup fresh spinach, chopped - 1/2 cup feta cheese, crumbled - 1/4 cup sun-dried tomatoes, finely chopped - 1/4 cup cream cheese, softened - 2 cloves garlic, minced - 1 teaspoon dried oregano - 1/2 teaspoon black pepper - 1/2 teaspoon salt Blend these until well combined. 3. Prepare Chicken: Take each chicken breast and place it between two sheets of plastic wrap. Use a meat mallet to pound the chicken to about 1/2 inch thick. This helps it cook evenly. 4. Fill Chicken Breasts: Spread a portion of the filling on each chicken breast, leaving a small edge. 5. Roll Up: Starting from one side, carefully roll the chicken to enclose the filling. Secure with toothpicks if needed. 6. Coat with Breadcrumbs: Spread breadcrumbs in a shallow dish. Roll each chicken roll-up in the crumbs until fully coated. 7. Sear Chicken: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium heat. Add the chicken roll-ups and brown them for about 3-4 minutes on each side. 8. Bake: Move the skillet to the preheated oven. Bake the chicken for about 15-20 minutes. Check that the internal temperature is 165°F (75°C). 9. Serve: Let the chicken sit for a few minutes after baking. Then, slice and serve warm. - Use fresh spinach for the best taste. - Don't skip the pounded chicken step; it makes rolling easier. - Make sure the chicken is well-sealed to keep the filling inside. - Let the chicken rest before slicing. This keeps it juicy. Enjoy making these chicken roll-ups! They’re tasty and sure to impress. When making Spinach Feta Sun-Dried Tomato Chicken Roll Ups, a few common mistakes can ruin your dish. First, don’t skip pounding the chicken. This step makes the chicken even and easy to roll. Next, avoid overstuffing the chicken. Too much filling can burst out during cooking. Lastly, remember to secure the rolls well with toothpicks. This keeps everything inside while cooking. Searing chicken is key for flavor. Start with a hot skillet and enough olive oil. Place the chicken roll-ups in the pan without crowding. This ensures even cooking. Sear for about 3-4 minutes on each side until golden brown. Don’t move them around too much. Let them sit to form that nice crust. After searing, transfer the skillet to the oven to finish cooking. Want to elevate your chicken roll-ups? Try adding spices and herbs! A pinch of red pepper flakes can add heat. Fresh herbs like basil or parsley can boost flavor. You might also mix in some lemon zest for a bright twist. Experiment with flavors to find what you love best! Pro Tips Even Thickness: Ensure the chicken breasts are evenly pounded to 1/2 inch thick for uniform cooking and to prevent dryness. Chill the Filling: Chill the filling mixture for 15-20 minutes before spreading; this helps it hold together better when rolling. Breadcrumb Alternatives: For a gluten-free version, use crushed gluten-free crackers or almond meal instead of traditional breadcrumbs. Resting Time: Allow the chicken roll-ups to rest for a few minutes after baking to help retain moisture when slicing. {{image_2}} You can change the filling to suit your taste. Try using ricotta cheese instead of feta for a creamier texture. You can also add cooked mushrooms, bell peppers, or artichoke hearts for more flavor. For a spicy kick, mix in some diced jalapeños or red pepper flakes. The options are endless! You can even use cooked spinach dip as a filling for a fun twist. If you want a lighter version, use turkey or chicken thighs instead of chicken breasts. For a vegetarian option, replace chicken with zucchini or eggplant slices. If you avoid dairy, use a plant-based cream cheese and nutritional yeast for a cheesy flavor. Gluten-free bread crumbs are great for those who need to avoid gluten. These swaps make the recipe fit many diets. These chicken roll-ups pair well with simple sides. Serve them with a fresh garden salad or roasted vegetables for a balanced meal. You can also add a side of whole grain rice or quinoa for extra fiber. A light lemon vinaigrette enhances the flavor and freshness of the dish. For a fun twist, try dipping these roll-ups in a spicy marinara sauce or a creamy ranch dressing. Enjoy experimenting with the sides! After you enjoy your Spinach Feta Sun-Dried Tomato Chicken Roll Ups, you may have some leftovers. To store them, let the roll-ups cool down to room temperature. Place them in an airtight container. They will stay fresh in the fridge for up to three days. Make sure to label your container with the date. This way, you know when to use them. If you want to keep your chicken roll-ups longer, freezing is a great option. After cooling, wrap each roll-up tightly in plastic wrap. Then, place them in a freezer-safe bag or container. This helps prevent freezer burn. You can freeze them for up to three months. When you want to eat them, just take them out and thaw them in the fridge overnight. To reheat your chicken roll-ups, you have a few easy options. You can use an oven, microwave, or skillet. For the oven, preheat it to 350°F (175°C). Place the roll-ups on a baking sheet and cover with foil. Heat for about 15-20 minutes until warmed through. If using a microwave, place them on a microwave-safe plate. Heat in short bursts of 30 seconds until hot. For the skillet, add a little oil and heat on medium until warm, turning gently. Enjoy your delicious leftovers! Yes, you can make these chicken roll-ups ahead of time. Prepare the filling and roll the chicken. Then, store them in the fridge for up to 24 hours. When ready to cook, just sear and bake. This saves time on busy days. If you do not have feta cheese, try using goat cheese or ricotta. Both will give a creamy texture. You could also use cottage cheese for a lighter option. Each choice brings its flavor to the dish. To check if the chicken is cooked through, use a meat thermometer. Insert it into the thickest part of the chicken. It should read at least 165°F (75°C). If you don’t have a thermometer, cut into the chicken. The meat should be white, not pink, and juices should run clear. This blog post shared essential details about making chicken roll-ups. You learned about the key ingredients and optional extras. We went through easy steps for cooking and tips to avoid common mistakes. Variations and storage info give you options for customization. In closing, remember that cooking is fun and easy. Enjoy trying new flavors to make your dish special. Happy cooking!

Spinach Feta Sun-Dried Tomato Chicken Roll Ups

Delicious chicken roll-ups filled with spinach, feta, and sun-dried tomatoes, perfect for a main course.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 350 kcal

Ingredients
  

  • 4 pieces boneless, skinless chicken breasts
  • 1 cup fresh spinach, chopped
  • 0.5 cup feta cheese, crumbled
  • 0.25 cup sun-dried tomatoes, finely chopped
  • 0.25 cup cream cheese, softened
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 0.5 teaspoon black pepper
  • 0.5 teaspoon salt
  • 1 cup breadcrumbs (for coating)
  • 2 tablespoons olive oil

Instructions
 

  • Preheat your oven to 375°F (190°C).
  • In a mixing bowl, combine the chopped spinach, feta cheese, sun-dried tomatoes, cream cheese, minced garlic, oregano, black pepper, and salt. Mix well until all ingredients are thoroughly combined.
  • Place each chicken breast between two sheets of plastic wrap or parchment paper. Using a meat mallet or rolling pin, gently pound the chicken until it is about 1/2 inch thick.
  • Take a portion of the filling mixture and spread it evenly over each chicken breast, leaving a small border around the edges.
  • Carefully roll the chicken breasts, starting from one edge, to encase the filling. Use toothpicks to secure each roll if needed.
  • In a shallow dish, spread the breadcrumbs. Roll each chicken roll up in the breadcrumbs, ensuring they are well-coated.
  • In a large oven-safe skillet, heat olive oil over medium heat. Add the chicken roll-ups and sear until browned on all sides, about 3-4 minutes per side.
  • Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through (internal temperature should reach 165°F / 75°C).
  • Remove from the oven and let the chicken rest for a few minutes before slicing. Serve warm.

Notes

Slice the chicken roll-ups into 1-inch pieces and arrange them on a serving platter. Drizzle with a little olive oil and garnish with a sprinkle of fresh parsley for an elegant touch.
Keyword chicken, feta, roll-ups, spinach, sun-dried tomatoes