These are packed with lean protein, easy to meal prep, and make a filling lunch or dinner.
Servings
4 servings (1 large roll-up each)
Ingredients
Chicken
4 thin chicken breast cutlets (about 6 oz / 170 g each)
1 tsp garlic powder
1 tsp onion powder
½ tsp paprika
½ tsp salt
¼ tsp black pepper
Filling
2 cups finely chopped broccoli, steamed and drained well
1 cup reduced-fat shredded cheddar cheese
½ cup low-fat cottage cheese
2 tbsp grated Parmesan cheese
1 garlic clove, minced
Optional Crispy Coating
¼ cup panko breadcrumbs
2 tbsp grated Parmesan cheese
Cooking spray
Instructions
- Prepare the Filling
Mix together:
Broccoli
Cheddar
Cottage cheese
Parmesan
Garlic
Set aside.
- Prepare the Chicken
Pound chicken cutlets to about ¼ inch (6 mm) thickness.
Season both sides with garlic powder, onion powder, paprika, salt, and pepper. - Assemble
Divide filling evenly among the chicken pieces.
Spread filling over each cutlet, leaving a small border.
Roll tightly and secure with toothpicks if needed. - Add Optional Coating
Mix panko and Parmesan.
Lightly spray roll-ups with cooking spray and coat with the breadcrumb mixture.
- Bake
Preheat oven to 400°F (200°C).
Place roll-ups seam-side down in a baking dish.
Bake 25–30 minutes, until the chicken reaches an internal temperature of 165°F (74°C).
For extra browning, broil for 1–2 minutes at the end.
Approximate Nutrition (Per Roll-Up)
Without breadcrumb coating:
Calories: ~340
Protein: ~48 g
Carbohydrates: ~6 g
Fat: ~12 g
With breadcrumb coating:
Calories: ~380
Protein: ~49 g
Carbohydrates: ~11 g
Fat: ~13 g