Feta and Spinach Stuffed Chicken Roll Ups Recipe

Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes: An Elegant, Low-Carb Dinner Bursting with Flavor

Imagine slicing into a perfectly cooked chicken breast to reveal a vibrant, flavorful filling of creamy feta, fresh spinach, and tangy sun-dried tomatoes. This rolled up chicken recipe transforms simple ingredients into a stunning centerpiece for any dinner table. The combination of textures and tastes creates a memorable eating experience that feels both gourmet and comforting. Moreover, this dish proves that eating healthy does not mean sacrificing flavor or presentation.

The beauty of this rolled up chicken lies in its elegant simplicity. Each component plays a crucial role in building a complex flavor profile. Juicy chicken breasts act as a blank canvas for the bold Mediterranean-inspired filling. As the chicken cooks, the feta melts slightly, mingling with the wilted spinach and infusing the meat with its salty, briny notes. Meanwhile, the sun-dried tomatoes provide a sweet and tangy counterpoint that cuts through the richness.

This recipe offers a fantastic solution for busy weeknights and special occasions alike. Its impressive appearance belies the straightforward preparation process. You will love how the golden-brown exterior gives way to the colorful, cheesy interior. Furthermore, the entire meal comes together in under an hour, making it an ideal choice for entertaining or a family dinner that feels extra special. The aroma that fills your kitchen as it bakes is simply irresistible.

Quick Recipe Highlights

• Flavor Profile: This rolled up chicken delivers a powerful Mediterranean punch. Creamy, salty feta cheese balances the earthy spinach and the intense, sweet-tangy flavor of sun-dried tomatoes. The chicken itself, seasoned and seared, provides a savory, juicy base that brings all the elements together harmoniously.
• Texture: The experience begins with a lightly crisp outer sear on the chicken. Subsequently, you encounter the tender, moist chicken breast, which contrasts beautifully with the soft, melted feta and wilted spinach. The sun-dried tomatoes add a delightful chewy texture, creating a satisfying and multi-dimensional mouthfeel.
• Aroma: While cooking, the kitchen fills with the savory scent of searing chicken and Italian herbs. The distinct aroma of garlic and the sweet, concentrated smell of sun-dried tomatoes waft through the air, promising a delicious and comforting meal that is hard to resist.
• Visual Appeal: When plated, the golden-brown rolls are visually stunning. Slicing them open reveals a striking spiral of white feta, green spinach, and deep red sun-dried tomatoes. This colorful presentation makes the dish look like it came from a professional kitchen, perfect for impressing guests.
• Skill Level Needed: This recipe is accessible for confident beginners and rewarding for experienced cooks. The main skill required is butterflying and pounding the chicken to an even thickness. Additionally, rolling and securing the chicken requires a gentle touch but is easily mastered.
• Special Equipment: You will need a sharp chef’s knife, a meat mallet or rolling pin, and kitchen twine or toothpicks. A reliable oven-safe skillet is essential for searing and then finishing the chicken in the oven, ensuring it cooks through evenly without drying out.

Recipe Overview

• Difficulty Level: We classify this rolled up chicken as intermediate due to the specific technique of butterflying and rolling. The process is straightforward but requires a bit of patience and care to execute properly. However, with clear instructions, even a novice cook can achieve excellent results. The payoff in presentation and flavor is well worth the extra effort.
• Category: This dish fits perfectly into the main course category for lunch or dinner. It is a protein-forward meal that is both satisfying and elegant. Its low-carb nature also makes it suitable for various specialized diets, standing as a complete meal when paired with a simple side salad or vegetables.
• Cuisine: The flavor profile is firmly rooted in Mediterranean cuisine, drawing inspiration from Greek and Italian cooking. The use of feta cheese, spinach, and sun-dried tomatoes is a classic combination found throughout the region. This recipe celebrates the bright, fresh, and robust flavors characteristic of this healthy culinary tradition.
• Cost: This is a moderately priced meal that delivers high-end restaurant quality. Chicken breasts are an affordable protein, and while sun-dried tomatoes and block feta might cost more than basic ingredients, they provide immense flavor impact. Overall, the cost per serving is very reasonable for such an impressive dish.
• Season: This rolled up chicken is truly a recipe for all seasons. It feels light and fresh enough for a spring or summer dinner, especially when served with a crisp salad. Conversely, its comforting, savory qualities also make it a wonderful choice for a cozy autumn or winter meal.
• Occasion: Its versatility makes it suitable for a quick yet elevated weeknight family dinner, a romantic date night at home, or even a small dinner party with friends. The stunning presentation ensures it always feels special, regardless of the occasion.

Why You’ll Love This Rolled Up Chicken

First and foremost, the taste and texture of this rolled up chicken are absolutely phenomenal. Each bite delivers a symphony of flavors, from the savory, well-seasoned chicken to the creamy, tangy feta and the sweet, chewy sun-dried tomatoes. The spinach adds an earthy freshness that balances the richness. The contrast between the juicy chicken exterior and the molten, flavorful interior is a true delight for the senses. This is a dish that consistently earns compliments and satisfies even the most discerning palates.

From a convenience standpoint, this recipe is a game-changer for easy dinner solutions. Despite its elegant appearance, the active prep time is only about twenty minutes. You can often prepare the rolls ahead of time and refrigerate them until you are ready to cook. Furthermore, the cooking process is largely hands-off once the chicken is in the oven, freeing you up to prepare sides or simply relax. It is a perfect example of a low-effort, high-reward meal.

Nutritionally, this rolled up chicken is a powerhouse. Chicken breast is a fantastic source of lean protein, essential for muscle repair and satiety. Spinach provides a wealth of vitamins A, C, and K, along with iron and fiber. Feta cheese offers calcium and protein, and when used in moderation, it adds immense flavor without excessive calories. Sun-dried tomatoes are concentrated sources of antioxidants like lycopene. This combination makes for a meal that is as wholesome as it is delicious.

For social and entertaining value, this dish is unparalleled. It looks incredibly impressive on the plate, giving the appearance of a complex, chef-driven creation. Serving this to guests will undoubtedly make them feel special. It is a conversation starter and a surefire way to elevate any gathering, from a casual family meal to a more formal dinner party. You can confidently serve this to company knowing it will be a hit.

Finally, this recipe is remarkably cost-effective and accessible. The ingredients are common and can be found in most grocery stores. Chicken breasts are a budget-friendly protein, and the other components, while flavorful, are used in quantities that make the most of your grocery budget. You are creating a restaurant-quality dish at a fraction of the cost. This accessibility ensures you can enjoy a gourmet experience anytime you want without breaking the bank.

Historical Background and Cultural Significance

The concept of stuffing and rolling meat is a culinary technique with ancient roots across many cultures. In Mediterranean cuisine, from which this rolled up chicken draws inspiration, the practice of enclosing fillings within meats or doughs is fundamental. Dishes like Greek ‘yemista’ (stuffed vegetables) and Italian ‘involtini’ (rolled meat) showcase a long-standing tradition of creating complex flavors through encapsulation. This recipe is a modern interpretation of that timeless principle, using accessible ingredients to achieve a similar effect.

Culturally, the combination of feta, spinach, and tomato is iconic, most famously seen in the Greek spanakopita. Feta cheese, a protected designation of origin (PDO) product from Greece, has been a staple for centuries. Its salty, tangy profile is a cornerstone of the region’s flavor palette. Integrating it into a chicken dish is a natural fusion, blending the protein-centric focus of Western mains with the vibrant, cheese-and-vegetable-based fillings of the Eastern Mediterranean.

The evolution of this specific recipe is a testament to the globalization of food trends and the rise of healthy eating movements. As low-carb and keto diets gained popularity, home cooks and chefs sought ways to create satisfying meals without relying on grains or pasta. Rolling lean chicken breasts with high-fat, flavorful fillings like feta and olive-oil-packed sun-dried tomatoes became a perfect solution. This dish elegantly bridges the gap between dietary consciousness and uncompromised flavor.

Regional variations of this concept are endless. In Italy, one might find chicken rolled with prosciutto and mozzarella (saltimbocca-style). In France, a similar dish might feature herbs de Provence and goat cheese. The version with feta and spinach leans heavily into its Hellenic influences but remains adaptable. This versatility is key to its enduring appeal, allowing cooks to incorporate local ingredients and personal preferences while maintaining the dish’s core structural integrity.

Ingredient Deep Dive

Chicken breasts are the foundation of this rolled up chicken recipe. Selecting plump, evenly-sized breasts is crucial for consistent cooking and easy rolling. Ideally, choose organic or air-chilled chicken for better texture and flavor. To prepare, you must butterfly each breast carefully. Place your hand on top and slice horizontally, stopping about half an inch from the opposite edge, then open it like a book. Pounding it to a ¼-inch thickness ensures even cooking and prevents tearing during rolling.

Feta cheese, a brined curd cheese from Greece, provides a creamy, salty tang that defines this dish. For the best results, always buy a block of feta packed in brine, as it is superior in flavor and texture to pre-crumbled varieties. The brine keeps the cheese moist and flavorful. Feta is rich in calcium and protein, and its strong flavor means a little goes a long way. If you need a substitute, a firm goat cheese or ricotta salata would work, though the flavor profile will shift.

Fresh spinach brings color, earthiness, and vital nutrients. You will wilt a large volume down to a manageable amount for the filling. To do this, sauté it briefly with garlic until just wilted, then transfer it to a colander to drain and cool. Squeezing out all excess liquid is a non-negotiable step; otherwise, the filling will be watery and steam the chicken from the inside, resulting in a soggy roll. Spinach is packed with iron, vitamins, and antioxidants.

Sun-dried tomatoes are the flavor powerhouses, offering an intense sweetness and tangy depth. For this recipe, use the sun-dried tomatoes that are packed in oil. They are more pliable and flavorful than the dry-packed kind. The oil they are packed in can often be used for sautéing the spinach or searing the chicken, adding an extra layer of flavor. They are a great source of lycopene, an antioxidant. If you do not have them, a tablespoon of high-quality tomato paste can provide a hint of similar depth.

Common Mistakes to Avoid

• Not pounding the chicken evenly. This leads to uneven cooking; the thick parts will be undercooked while the thin parts become dry and tough. Always use a meat mallet or heavy pan to achieve a uniform ¼-inch thickness across the entire breast.
• Failing to squeeze excess moisture from the spinach. A wet filling will steam the chicken instead of allowing it to sear and brown properly. Consequently, the rolls will be soggy and may fall apart. Take the time to thoroughly drain and squeeze the cooked spinach in a clean kitchen towel.
• Overstuffing the chicken rolls. While it is tempting to add more filling, this will cause the rolls to burst open during cooking. Use a moderate amount of filling and leave a small border around the edges to allow for secure sealing.
• Not securing the rolls properly. If you skip the kitchen twine or toothpicks, the rolls will unravel in the pan. Tie them securely with twine or use several toothpicks to hold the seam in place, remembering to remove them before serving.
• Searing at too low a temperature. To get a beautiful golden-brown crust, your skillet must be properly preheated. If the pan is not hot enough, the chicken will stew in its own juices instead of developing that flavorful, caramelized exterior.
• Skipping the sear before baking. Searing locks in the juices and creates a Maillard reaction, which builds complex flavors. Baking without searing first will result in a pale, less flavorful exterior and a less satisfying texture.
• Using cold filling on the chicken. If you place cold spinach and feta mixture onto the pounded chicken, it can lower the temperature of the meat and lead to uneven cooking. Ensure your filling is at room temperature before assembling.
• Not letting the chicken rest after cooking. Slicing the rolled up chicken immediately will cause all the precious juices to run out, leaving the meat dry. Always let it rest for 5-10 minutes before slicing to allow the fibers to relax and reabsorb the juices.

Essential Techniques

Butterflying and pounding the chicken is the most critical technique for this rolled up chicken recipe. This process creates a flat, even canvas for your filling and ensures the chicken cooks uniformly. To butterfly, place your hand firmly on top of the breast. Using a sharp knife, slice horizontally through the middle, but stop about half an inch from the opposite edge. Open it up like a book. Then, place it between two pieces of plastic wrap and pound with a mallet or heavy pan until it is an even ¼-inch thickness. The key is consistent, controlled force to avoid tearing the meat.

Searing the chicken rolls is what develops a deep, savory flavor and appealing texture. Preheat an oven-safe skillet with a high-smoke-point oil until it shimmers. Carefully place the secured rolls seam-side down first to seal them. Do not overcrowd the pan. Allow them to develop a golden-brown crust without moving them for a few minutes. This Maillard reaction creates hundreds of new flavor compounds. A proper sear provides a textural contrast to the tender interior and makes the dish visually stunning.

Deglazing the pan after searing is a simple but transformative step. After removing the seared chicken, there will be browned bits stuck to the bottom of the pan. Those bits are packed with flavor. Add a splash of chicken broth, white wine, or even water to the hot pan. Use a wooden spoon to scrape all those bits up, creating a simple, flavorful pan sauce. This sauce can be drizzled over the finished rolled up chicken, adding moisture and amplifying the overall taste of the dish immensely.

Pro Tips for Perfect Rolled Up Chicken

Use a sharp, flexible boning knife for butterflying the chicken; its thin blade offers superior control and makes the process much easier and safer. Furthermore, placing the chicken in the freezer for 10-15 minutes before slicing can firm it up, providing a more stable cutting surface.

Season the inside of the pounded chicken breast before adding the filling. A light sprinkle of salt and pepper on the inner surface ensures every layer of the rolled up chicken is perfectly seasoned, not just the outside.

Create a compact, log-shaped filling by placing the spinach and feta mixture in a line along the shorter end of the chicken breast, about an inch from the edge. This makes rolling tighter and more consistent, resulting in a beautiful spiral when sliced.

If you do not have kitchen twine, sturdy toothpicks can be used to secure the rolls. Insert them at an angle along the seam, similar to sewing a seam shut. Just be sure to count how many you use so you can remove them all before serving.

Use an instant-read thermometer to check for doneness perfectly. Insert it into the thickest part of a roll; the chicken is done when it reaches 165°F (74°C). This is the most reliable method to avoid overcooking, which is the primary cause of dry chicken.

Let the cooked rolled up chicken rest on a cutting board for a full 5-10 minutes before slicing. This allows the muscle fibers to relax and reabsorb the juices, which will then stay inside the meat instead of running out onto the plate.

For a more vibrant green color in your spinach filling, you can blanch the spinach in boiling water for 30 seconds, then immediately shock it in ice water before squeezing it dry. This method, called blanching and shocking, helps preserve the bright green color.

Variations and Adaptations

For regional variations, you can easily adapt the filling to mimic different cuisines. An Italian version might include fresh basil, mozzarella, and prosciutto. A French-inspired take could use herbes de Provence and goat cheese. For a Spanish flair, incorporate manchego cheese and chorizo. The basic technique of the rolled up chicken remains the same, but the flavor profile can travel the globe, making this an endlessly versatile recipe for exploring different culinary traditions.

Seasonal adaptations are simple and effective. In the spring, add fresh herbs like dill or chives to the filling. During summer, incorporate finely chopped roasted red peppers or fresh oregano. For a cozy autumn version, mix in some sautéed mushrooms or a bit of sage. In winter, a touch of lemon zest in the filling can brighten the entire dish. These small changes keep the recipe feeling fresh and aligned with the best produce each season has to offer.

Dietary modifications are straightforward. For a dairy-free version, substitute the feta with a firm, crumbly vegan cheese or a paste made from nutritional yeast and almonds. To make it keto-friendly, ensure there is no added sugar in your sun-dried tomatoes and serve with low-carb sides like zucchini noodles or a cauliflower mash. For a paleo adaptation, omit the cheese and use a mixture of olives and capers for a salty, briny flavor instead.

Serving and Presentation Guide

Plating this rolled up chicken beautifully elevates the entire dining experience. After the chicken has rested, use a sharp serrated knife to slice each roll into 1-inch thick medallions. Arrange 3-4 slices on each plate, fanning them out slightly to showcase the colorful spiral interior. Place your chosen side dish, such as a quinoa pilaf or roasted vegetables, alongside or slightly underneath the slices. This creates height and visual interest on the plate, making the meal look professionally composed.

Garnishing adds the final touch of freshness and color. A simple sprinkle of chopped fresh parsley or basil provides a vibrant green contrast against the golden-brown chicken. A light drizzle of the pan sauce you made after deglazing the skillet adds shine and flavor. For an extra touch, a few extra crumbles of feta cheese or a single, perfect sun-dried tomato slice placed on top can signal to your guests what flavors to expect inside the rolls.

Traditional accompaniments for this Mediterranean-inspired dish include lemon wedges, which guests can squeeze over their chicken for a bright, acidic kick. A simple side salad of mixed greens with a lemony vinaigrette complements the richness of the feta. Alternatively, roasted asparagus, garlic sautéed green beans, or a creamy orzo would all be excellent choices. The goal is to choose sides that balance the dish without competing with the star of the show—the flavorful rolled up chicken itself.

Wine and Beverage Pairing

Selecting the right wine can enhance the flavors of your rolled up chicken beautifully. A crisp, acidic white wine like Sauvignon Blanc or Pinot Grigio is an excellent choice. Their bright acidity cuts through the richness of the feta cheese and complements the tangy sun-dried tomatoes. Alternatively, a light-bodied red with low tannins, such as a Pinot Noir, can also work well, especially if it has earthy notes that will harmonize with the spinach and herbs.

For non-alcoholic alternatives, consider beverages that offer a balance of sweetness and acidity. Sparkling water with a twist of lemon or lime cleanses the palate between bites. A chilled herbal iced tea, such as mint or lemon verbena, provides a refreshing counterpoint. Even a simple cucumber-infused water can be a elegant and hydrating pairing that does not overpower the delicate yet robust flavors of the chicken and its Mediterranean filling.

Storage and Shelf Life

Proper storage is key to enjoying your leftover rolled up chicken. Allow the cooked chicken to cool completely to room temperature, but do not leave it out for more than two hours. Transfer the slices to an airtight container and refrigerate them. Stored correctly, the chicken will remain fresh and safe to eat for up to 3-4 days. The texture of the spinach may become a bit softer upon reheating, but the flavors will still be delicious.

Reheating instructions are crucial for maintaining quality. To prevent the chicken from drying out, avoid using a microwave. Instead, reheat the slices gently in a covered oven-safe dish at 325°F (163°C) for about 10-15 minutes, or until warmed through. You can also reheat them in a skillet with a tiny splash of chicken broth or water over low heat, covering the pan to create steam. This method helps to keep the meat moist and tender.

Make Ahead Strategies

This rolled up chicken is an excellent candidate for make-ahead meal prep. You can fully assemble the rolls up to 24 hours in advance. After rolling and securing them with twine, place them on a plate or baking sheet, cover tightly with plastic wrap, and refrigerate. This allows the flavors to meld and saves you significant time when you are ready to cook. Simply take the rolls out of the refrigerator about 20 minutes before cooking to take the chill off, which promotes more even searing and baking.

For even more advanced preparation, you can partially cook the components. The spinach filling can be cooked, squeezed dry, and stored in an airtight container in the fridge for 2-3 days. You can also butterfly and pound the chicken breasts ahead of time, storing them layered between parchment paper in the refrigerator. When ready to cook, simply assemble with the pre-made filling and proceed with the recipe. This streamlines the process for a quick and impressive weeknight dinner.

Scaling Instructions

Scaling this recipe up or down is straightforward. For a smaller serving, simply halve all the ingredients. Use two chicken breasts and adjust the filling accordingly. The cooking time may be slightly reduced, so rely on your meat thermometer. When doubling or tripling the recipe for a crowd, ensure you use a large enough skillet to sear the rolls in batches without overcrowding. Overcrowding the pan will cause the chicken to steam instead of sear, resulting in a pale, less flavorful exterior.

When cooking for a large group, consider using two skillets or searing the rolls in batches and then transferring them all to a large baking sheet to finish in the oven together. Keep a close eye on the internal temperature, as a full oven may require a slightly longer baking time. Preparing a larger quantity of the pan sauce is also a good idea, as it adds moisture and flavor, especially when serving a crowd.

Nutritional Deep Dive

This rolled up chicken is a nutritionally balanced meal centered around lean protein. A single serving provides a substantial amount of high-quality protein from the chicken breast, which is essential for muscle maintenance, satiety, and overall metabolic function. The feta cheese contributes additional protein and a significant amount of calcium, crucial for bone health. Meanwhile, the spinach is a low-calorie powerhouse, delivering a dense concentration of vitamins A, C, and K, as well as iron, magnesium, and dietary fiber.

The fats in this dish come primarily from the feta cheese and the oil used for cooking and from the sun-dried tomatoes. These are largely unsaturated fats, which are beneficial for heart health. The sun-dried tomatoes are an excellent source of the antioxidant lycopene, which has been linked to reduced risk of certain cancers and improved heart health. This combination of lean protein, healthy fats, and micronutrient-rich vegetables makes the rolled up chicken an excellent choice for those managing their weight or following a balanced, whole-foods diet.

Dietary Adaptations

For a gluten-free version, this rolled up chicken recipe is naturally compliant. Simply ensure that any packaged ingredients, such as chicken broth used for a pan sauce, are certified gluten-free. The core ingredients—chicken, spinach, feta, and sun-dried tomatoes—are all inherently free from gluten. This makes it a safe and delicious option for individuals with celiac disease or gluten sensitivity.

To create a dairy-free adaptation, the feta cheese is the primary ingredient that needs substitution. A firm, crumbly vegan feta cheese available in most grocery stores is the most direct swap. Alternatively, you can create a flavorful filling using nutritional yeast for a cheesy flavor, combined with chopped Kalamata olives and capers to replicate the salty, tangy profile that the feta normally provides. The result will be a different but equally delicious rolled up chicken.

Troubleshooting Guide

If your filling is leaking out during cooking, the issue is likely overstuffing or improper sealing. Next time, use less filling and ensure you leave a clean border around the edges of the pounded chicken. Furthermore, make sure you are securing the rolls very tightly with kitchen twine, tying it at several points along the length of the roll. If using toothpicks, use enough to firmly close the seam.

If the chicken is dry, the most common cause is overcooking. Invest in a reliable instant-read thermometer and pull the chicken from the oven as soon as it reaches 165°F (74°C) in the thickest part. Remember that the chicken will continue to cook slightly from residual heat while resting. Another cause could be not searing the rolls properly first, which helps to lock in the juices. Finally, ensure you are letting the chicken rest for a full 5-10 minutes before slicing to allow the juices to redistribute.

Recipe Success Stories

Many home cooks have shared their triumphs with this rolled up chicken recipe. One reader reported that it became their go-to dish for impressing new in-laws, resulting in rave reviews and requests for the recipe. Another found that by mastering the butterflying technique, they gained confidence to try other stuffed meat dishes. Families love it because it is a clever way to incorporate spinach into a meal that even picky eaters enjoy, hidden within the delicious cheesy filling.

Photography tips from our community highlight the importance of natural light. Slice one roll cleanly to reveal the beautiful spiral and place it front and center on the plate. A contrasting plate color, like a simple white or dark slate, makes the colors of the chicken, green spinach, and red tomatoes pop. A drizzle of sauce and a fresh herb garnish add professionalism to the shot, making your rolled up chicken look as good as it tastes.

Frequently Asked Questions

Additional Resources

If you loved this rolled up chicken, you might enjoy exploring other stuffed protein dishes. Recipes for Chicken Cordon Bleu, Beef Braciole, or Stuffed Pork Tenderloin use similar techniques of rolling and filling for an elegant result. For more Mediterranean flavor inspiration, our Greek Lemon Chicken or a simple, vibrant Greek Salad would make wonderful companion recipes for your weekly meal rotation.

For mastering the core techniques used here, consider looking up detailed video tutorials on how to butterfly a chicken breast or how to properly pan-sear meat. Understanding these fundamental skills will improve your overall cooking and give you the confidence to tackle a wide variety of recipes beyond this one. Investing in a good digital meat thermometer is perhaps the single best thing you can do to ensure perfectly cooked meats every time.

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