If you’re looking for a quick, healthy, and tasty meal, chicken roll ups are a great choice. They don’t take long to make, they’re full of flavor, and they’re perfect for lunch or dinner. With just a few ingredients, you can make a filling, satisfying dish that looks great on the plate and tastes even better. This is the kind of meal that works well for busy weeknights, meal prep, or even dinner with guests.
Why You’ll Love This Chicken Roll Ups Recipe
This recipe is simple to prepare and doesn’t need fancy ingredients or tools. You get tender chicken, a creamy filling, and just the right amount of seasoning. The chicken is baked instead of fried, which makes it healthier. It also reheats well, so you can save leftovers for later.
Another reason people love this recipe is how easy it is to change the fillings. If you don’t like spinach, you can swap it out. If you want to use a different cheese, go ahead. This makes it a flexible option that can fit different diets and tastes. If you enjoy chicken-based meals, you might also like our Easy Chicken Spring Roll Recipe.
What Are Chicken Roll Ups?
Chicken roll ups are thin pieces of chicken breast rolled around a filling. Once they’re rolled, they’re either baked or pan-fried until fully cooked. The filling can be made of cheese, vegetables, herbs, or whatever you like.
They’re similar to stuffed chicken, but instead of cutting a pocket into the meat, you flatten it and roll it up. This makes it easier to cook and helps keep the filling inside. It’s a simple idea, but one that tastes great and looks good when served.
Ingredients You’ll Need for Chicken Roll Ups
To make chicken roll ups, start with boneless, skinless chicken breasts. You’ll also need cream cheese or mozzarella for the filling. Spinach works well, but you can use chopped bell peppers, mushrooms, or other vegetables you have on hand. A little olive oil, salt, pepper, and garlic powder bring everything together.
This recipe doesn’t use many ingredients, and most of them are easy to find. You don’t need to shop at a specialty store. And if you’re trying to eat healthier, it’s easy to adjust. Use low-fat cheese or skip the breadcrumbs for a lighter version.
How to Choose the Right Chicken for Roll Ups
Boneless, skinless chicken breasts are the best choice. They’re lean and easy to flatten. Try to find pieces that are about the same size so they cook evenly. You can also use boneless chicken thighs, but they’re smaller and have more fat.
Before you roll the chicken, you’ll need to make each piece thin. Place the chicken between two sheets of plastic wrap and pound it with a meat mallet or rolling pin until it’s about a quarter-inch thick. This helps it cook evenly and makes it easier to roll.
Step-by-Step Instructions to Make Chicken Roll Ups
First, preheat your oven to 375°F (190°C). Take your chicken breasts and cut them in half lengthwise if they’re too thick. Then pound each piece until it’s even.
Season both sides of the chicken with salt, pepper, and garlic powder. In a bowl, mix cream cheese with chopped spinach or another vegetable. Spread the filling onto one side of each piece of chicken.
Roll the chicken up tightly and place it seam-side down in a greased baking dish. You can use toothpicks to keep them rolled if needed. Drizzle with olive oil and bake for about 25 to 30 minutes, or until the chicken is cooked through and the top is lightly golden.
Let them rest for a few minutes before serving so the juices stay inside.
Baked vs Fried Chicken Roll Ups: Which Is Better?
Both baked and fried roll ups taste good, but baking is better if you want a healthier option. It uses less oil, which means fewer calories and less fat. Baking also makes cleanup easier and doesn’t leave your kitchen smelling like oil.
Frying gives the roll ups a crispier outside, but it’s messier and can dry out the chicken if you’re not careful. If you still want a crispy texture, you can add a light layer of breadcrumbs before baking. This gives you the crunch without needing to deep fry.
Delicious Filling Ideas for Chicken Roll Ups
There are many ways to change the filling. If you like cheese, try mozzarella, cream cheese, goat cheese, or feta. You can mix in chopped herbs like basil or parsley for more flavor.
Vegetables like mushrooms, spinach, and roasted red peppers all work well. If you want something heartier, try cooked quinoa, black beans, or shredded cooked vegetables.
For a spicy version, add a bit of chili powder or chopped jalapeños. The filling is easy to change depending on what you have or what you feel like eating.
Best Dips and Sauces for Serving Chicken Roll Ups
A good dip or sauce can take chicken roll ups to the next level. You can serve them with marinara sauce, garlic yogurt dip, or homemade ranch. A squeeze of lemon or a drizzle of olive oil with herbs also works well.
If your filling is on the lighter side, a creamy dip can balance it out. If your roll ups are already rich, go with something fresh like tzatziki or a tomato-based sauce. You don’t need much—just enough to add a little extra flavor. Try our Authentic Chicken Samosa recipe.
How to Make Chicken Roll Ups Ahead of Time
Chicken roll ups are great for prepping in advance. You can roll them up and keep them in the fridge, covered, for up to 24 hours before baking. This makes dinner fast and easy, especially on busy days.
They also freeze well. Wrap each raw roll tightly in plastic wrap, then place them in a freezer-safe container. When you’re ready to cook, thaw them in the fridge overnight and bake as usual.
If you have leftovers, store them in the fridge and reheat in the oven or microwave. They stay juicy and flavorful even after reheating.
Healthy Chicken Roll Ups: What Makes This Recipe Nutritious?
This recipe is healthier than many other dinner options. Chicken is high in protein but low in fat, especially when you bake it instead of frying. The filling can include vegetables, which add vitamins and fiber. Using light cheese or less cheese helps keep the calorie count down.
You’re not using heavy sauces or fried breading, so it’s easier to stick to your health goals. And because the recipe is flexible, you can make it fit into low-carb, gluten-free, or even keto diets by choosing the right ingredients.
What to Serve with Chicken Roll Ups: Perfect Side Dishes
These roll ups go well with lots of side dishes. A fresh salad is always a good option. Try one with cucumbers, tomatoes, and a simple olive oil dressing. Roasted vegetables like carrots, zucchini, or green beans are also great.
If you want something more filling, serve them with mashed potatoes, quinoa, or couscous. A rice pilaf or pasta with a light tomato sauce can round out the meal without overpowering the flavor of the chicken.
Common Mistakes to Avoid When Making Chicken Roll Ups
There are a few small things that can make a big difference. One mistake is not pounding the chicken thin enough. If it’s too thick, it won’t roll well and won’t cook evenly.
Another mistake is overstuffing. Too much filling makes it hard to roll and can cause leaks during baking. Use just enough to cover the chicken, but don’t overdo it.
Finally, don’t forget to season the chicken. It’s easy to focus only on the filling, but the chicken needs flavor too. A little salt, pepper, and garlic powder go a long way.
Leftovers: How to Store and Reuse Chicken Roll Ups
Let the roll ups cool before storing. Place them in an airtight container and refrigerate for up to four days. You can also freeze them if needed—just make sure they’re tightly wrapped.
To reheat, bake them in a covered dish at 325°F until hot, or use the microwave. Add a spoonful of water or a bit of sauce to keep them from drying out.
Leftover chicken roll ups can be sliced and added to salads, wraps, or pasta dishes. They’re just as tasty the second time around.
Nutritional Facts of Chicken Roll Ups
One chicken roll up made with cream cheese and spinach has around 280–320 calories, depending on the ingredients. You’ll get about 30 grams of protein, 10 grams of fat, and only a few grams of carbs.
If you skip the breadcrumbs or use low-fat cheese, the calories go down. If you add more cheese or meat to the filling, the calories will go up. But even with simple changes, this recipe stays balanced and full of nutrients. Curious about other nutritious meals? Check out our full breakdown on Saag Paneer Calories.
FAQs About Chicken Roll Ups
Can I make chicken roll ups dairy-free?
Yes. Use dairy-free cream cheese or skip cheese altogether and add more veggies or a dairy-free pesto.
What’s the best way to reheat chicken roll ups without drying them out?
Use the oven at a low temperature and cover the dish. You can also microwave them with a damp paper towel on top.
Can I make chicken roll ups in an air fryer?
Yes. Set it to 375°F and cook for about 15–18 minutes, turning them halfway through.
How long can I store cooked chicken roll ups in the fridge?
They stay fresh for 3 to 4 days if stored properly in a sealed container.
Are chicken roll ups kid-friendly?
Yes. Kids usually love them, especially if you fill them with cheese and mild flavors.
Can I use leftover chicken breast for roll ups?
You can chop leftover chicken and use it as part of the filling, but it’s best to use raw chicken for the outer layer so you can roll it.
Try This Easy Chicken Roll Ups Recipe Tonight
This chicken roll ups recipe is quick, simple, and full of flavor. It’s one of those meals that feels special but doesn’t take much work. Whether you’re cooking for your family or meal prepping for the week, it’s a solid choice you can count on. Try it out, and if you enjoy it, share it with your friends—or tag @KhalilsFood to show us how yours turned out!
