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