These Chicken Roll-Ups with Feta, Spinach, and Sun-Dried Tomatoes are everything you love about Mediterranean flavors packed into a golden, oven-baked dish. Tender chicken breasts are filled with creamy feta, earthy spinach, and tangy sun-dried tomatoes, then rolled and roasted to perfection. It’s an easy yet elegant dish that feels like a restaurant meal made right at home.
Whether you’re looking for a satisfying dinner for the family or a dish to impress guests, this recipe checks every box. It’s low-carb, high-protein, and easily adaptable—try swapping in goat cheese or adding fresh herbs like oregano or basil for your own spin. Pair it with roasted veggies, a crisp salad, or cauliflower rice for a complete meal.
Full Recipe:
Ingredients:
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4 boneless, skinless chicken breasts
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1 cup fresh spinach, chopped
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1/2 cup crumbled feta cheese
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1/3 cup sun-dried tomatoes, finely chopped
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1 clove garlic, minced
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1 tablespoon olive oil
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Salt and black pepper, to taste
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1 teaspoon Italian seasoning
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Toothpicks or kitchen twine for securing
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Optional: Fresh parsley, for garnish
Directions:
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Preheat your oven to 375°F (190°C).
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Place each chicken breast between two sheets of plastic wrap and pound with a meat mallet to about 1/4-inch thickness.
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In a mixing bowl, combine chopped spinach, feta, sun-dried tomatoes, minced garlic, olive oil, salt, pepper, and Italian seasoning.
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Spoon the filling onto each flattened chicken breast, spreading it evenly.
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Roll up the chicken tightly, securing the ends with toothpicks or kitchen twine.
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Place the rolled chicken seam-side down in a lightly greased baking dish.
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Bake for 25–30 minutes, or until the internal temperature reaches 165°F (74°C) and the chicken is golden on the outside.
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Remove from oven, discard the toothpicks, and let rest for 5 minutes before slicing.
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Garnish with fresh parsley if desired. Serve warm.
Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 285 kcal | Servings: 4 servings
Why This Chicken Roll-Up Recipe Deserves a Spot on Your Weekly Menu
When it comes to dinnertime, we’re all searching for that perfect recipe—something quick, healthy, packed with flavor, and guaranteed to please everyone at the table. This Chicken Roll-Up with Feta, Spinach, and Sun-Dried Tomatoes hits every note beautifully. With just a few simple ingredients and an easy prep method, this dish combines the vibrant flavors of the Mediterranean with the heartiness of a satisfying home-cooked meal.
Let’s dive into what makes this recipe so special—and why it might just become your next go-to favorite.
A Mediterranean-Inspired Classic, Made Simple
This dish takes its inspiration from Mediterranean cuisine, known for its healthy fats, bold herbs, and fresh produce. The classic combination of feta cheese, spinach, and sun-dried tomatoes creates a filling that’s not only flavorful but also deeply nourishing.
Mediterranean cooking has long been praised for supporting heart health, improving brain function, and promoting longevity. This recipe captures all those health benefits in a delicious way. The feta cheese adds a creamy, salty contrast to the earthy spinach, while sun-dried tomatoes contribute a sweet, tangy punch that elevates the whole dish.
Health Benefits Packed Into Every Bite
This chicken roll-up recipe isn’t just delicious—it’s nutritious, too. Here’s what makes it a smart choice for health-conscious eaters:
- High in Lean Protein: Chicken breast is a lean source of protein that supports muscle repair, metabolism, and satiety.
- Low in Carbs: For those following a low-carb or keto-friendly diet, this recipe is an ideal dinner option.
- Loaded with Greens: Spinach provides iron, fiber, and antioxidants. It’s a great way to sneak leafy greens into your meal.
- Good Fats from Feta & Olive Oil: Feta cheese and olive oil add healthy fats that help with nutrient absorption and satiety.
- No Heavy Sauces or Breadings: Unlike some stuffed chicken recipes, this version skips the heavy coatings, keeping it light yet satisfying.
Why You’ll Love Making (and Eating) This Recipe
There’s a lot to love about this dish beyond the taste. Here are some practical benefits:
1. Quick and Easy to Prepare
Busy weeknights call for recipes that don’t take hours in the kitchen. This chicken roll-up can be prepped in just 15 minutes, then baked while you handle other tasks. Minimal cleanup, maximum flavor.
2. Perfect for Meal Prep
Make a double batch and refrigerate or freeze extras for future meals. These roll-ups reheat beautifully and maintain their flavor and texture, making them ideal for make-ahead lunches or dinners.
3. Impressive Yet Simple
Hosting dinner guests? This dish looks elegant and gourmet but requires no complicated steps. You can easily serve it with a simple salad, roasted vegetables, or quinoa for a balanced, eye-catching plate.
4. Kid and Family-Friendly
Despite the fancy appearance, this dish is mild enough to win over picky eaters. The combination of familiar chicken and cheesy filling is approachable while still offering rich flavor.
5. Customizable to Your Taste
Not a fan of feta? Try goat cheese or mozzarella instead. Want more spice? Add crushed red pepper flakes to the filling. You can even throw in chopped mushrooms, roasted red peppers, or olives for added flair.
Pro Tips for Perfect Chicken Roll-Ups Every Time
- Pound Evenly: Make sure to pound the chicken breasts to an even thickness. This ensures they cook evenly and roll smoothly.
- Don’t Overstuff: While it’s tempting to pack in lots of filling, overfilling can cause the chicken to burst open during baking. A thin, even layer works best.
- Secure with Toothpicks or Twine: Don’t forget to secure the rolls before baking to help them hold their shape. Remove the toothpicks before serving.
- Let It Rest: After baking, let the chicken rest for a few minutes before slicing. This helps retain its juices and makes slicing easier.
- Use a Meat Thermometer: Make sure the internal temperature of the chicken reaches 165°F (74°C) for safe, juicy results.
Ideal Pairings for a Complete Meal
This dish is versatile when it comes to serving options. Depending on your preferences, you can keep it light or add some hearty sides. Here are some ideas:
- Roasted Vegetables: Carrots, zucchini, or Brussels sprouts make a perfect colorful side.
- Cauliflower Rice or Quinoa: Low-carb options that soak up any extra juices and balance the plate.
- Greek Salad: Complement the Mediterranean theme with a fresh salad of cucumber, tomato, olives, and red onion.
- Lemon Potatoes: For a fuller meal, lemon-herb roasted potatoes add a satisfying starchy element.
Make It Your Own – Variations to Try
One of the best things about this chicken roll-up recipe is how adaptable it is. You can put your personal spin on it every time:
- Cheese Swap: Try shredded mozzarella, goat cheese, or even cream cheese for a different texture and taste.
- Add More Greens: Mix in kale, arugula, or Swiss chard for variety.
- Spice It Up: Add paprika, chili flakes, or Cajun seasoning for extra kick.
- Go Dairy-Free: Use dairy-free cheese alternatives to keep it suitable for lactose-sensitive eaters.
The Bottom Line: A Weeknight Hero with Gourmet Flavor
When you’re looking for a satisfying, beautiful, and healthy meal that won’t keep you in the kitchen all night, these Chicken Roll-Ups with Feta, Spinach, and Sun-Dried Tomatoes are the answer. With their bold Mediterranean flavors, impressive presentation, and nutritional perks, they deliver everything you want in a home-cooked meal.
Whether you’re serving these at a dinner party or packing them up for a protein-rich lunch, this recipe is sure to impress. It’s the perfect fusion of flavor and function—and a must-add to your meal rotation.
Conclusion
Chicken Roll-Ups with Feta, Spinach, and Sun-Dried Tomatoes are the perfect balance of simplicity and sophistication. This recipe transforms everyday ingredients into a flavorful, protein-packed dish that’s as beautiful to serve as it is satisfying to eat. Whether you’re cooking for your family on a busy weeknight or entertaining guests with a wholesome, elegant meal, these roll-ups deliver every time.
With their bold Mediterranean flavors, easy preparation, and endless customization options, this dish isn’t just a recipe—it’s a staple you’ll return to again and again. Try it once, and it may just become your favorite go-to dinner.