🐔 Spinach and Feta Chicken Rolls (Mediterranean Style)
🕒 Total Time
45 minutes
Serves: 4
🥣 Ingredients
For the Chicken
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4 boneless, skinless chicken breasts (about 5–6 oz each)
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2 tbsp extra-virgin olive oil
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½ tsp sea salt
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¼ tsp black pepper
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1 tsp dried oregano
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½ tsp paprika (optional, for color)
For the Spinach–Feta Filling
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1 tbsp olive oil
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2 garlic cloves, minced
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3 cups fresh spinach, chopped (or 1 cup frozen, squeezed dry)
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½ cup crumbled feta cheese
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2 tbsp Greek yogurt or ricotta cheese (for creaminess)
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1 tbsp fresh dill or parsley, chopped
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Zest of ½ lemon
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Salt and pepper, to taste
Optional Garnish
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Lemon wedges
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Fresh herbs (parsley, basil, or oregano)
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Drizzle of olive oil or tzatziki
🔥 Instructions
1. Preheat & Prepare Chicken
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Preheat oven to 400°F (200°C).
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Place each chicken breast between two sheets of parchment paper or plastic wrap.
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Gently pound with a meat mallet or rolling pin to about ¼-inch thickness for easy rolling.
2. Make the Filling
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Heat olive oil in a skillet over medium heat.
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Add garlic and cook for 30 seconds until fragrant.
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Add spinach and cook until wilted (2–3 minutes).
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Remove from heat, cool slightly, then stir in feta, yogurt (or ricotta), dill, lemon zest, salt, and pepper.
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Mix until creamy and well-combined.
3. Assemble the Rolls
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Lay flattened chicken breasts on a clean surface.
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Spread 2–3 tablespoons of the filling evenly on each piece.
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Roll up tightly (like a jelly roll) and secure with toothpicks.
4. Season & Sear
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Brush each roll with olive oil.
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Sprinkle with salt, pepper, oregano, and paprika.
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Heat a skillet over medium-high heat and sear the rolls for 2–3 minutes per side until lightly golden.
5. Bake
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Transfer the seared rolls to a baking dish.
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Bake uncovered for 18–20 minutes, or until internal temperature reaches 165°F (74°C).
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Let rest 5 minutes before slicing.
🍋 To Serve
Slice the rolls into medallions and drizzle with:
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A squeeze of fresh lemon juice,
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Extra-virgin olive oil, and
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A sprinkle of fresh herbs.
Serve with:
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Greek salad or roasted vegetables
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Tzatziki sauce or hummus for dipping
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Whole-grain couscous, quinoa, or cauliflower rice for a light Mediterranean meal
💪 Nutrition (per chicken roll, approx.)
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Calories: ~320
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Protein: 40 g
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Fat: 15 g (mostly healthy olive oil & feta fats)
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Carbs: 3–5 g
🌿 Mediterranean Variations
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Add chopped sun-dried tomatoes or olives to the filling for extra flavor.
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Use goat cheese instead of feta for a creamier, tangier twist.
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Wrap the rolls in grape leaves or prosciutto before baking for a gourmet presentation.
