Easy Spinach Stuffed Chicken Roll Ups: A Healthy & Delicious Weeknight Meal Prep Recipe
Indulge in these delightful Spinach Stuffed Chicken Roll Ups, a perfect blend of creamy ricotta, savory sundried tomatoes, and fresh mozzarella, all baked to perfection and topped with rich marinara sauce. This easy-to-make recipe offers a healthy, flavorful, and satisfying dinner option that’s also fantastic for meal prepping throughout the week. Whether you’re a seasoned chef or a beginner in the kitchen, these chicken roll-ups are designed to be simple, versatile, and incredibly delicious, bringing a touch of Italian-inspired comfort food to your table with minimal fuss.
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Why You’ll Love This Easy Stuffed Chicken Recipe
These spinach-stuffed chicken roll-ups aren’t just delicious; they’re also incredibly convenient and customizable for any home cook. Here’s why this recipe deserves a spot in your weekly rotation:
- Effortless Preparation: With straightforward steps, you can have a gourmet-looking meal without the gourmet effort. It’s ideal for busy weeknights!
- Healthy & Wholesome: Packed with lean protein, fresh vegetables like spinach and mushrooms, and flavorful cheeses, this dish offers a balanced meal that supports a healthy lifestyle.
- Customizable to Your Taste: Don’t like sundried tomatoes? Want more veggies? This recipe is incredibly adaptable, allowing you to swap ingredients to suit your family’s preferences or whatever you have on hand.
- Perfect for Meal Prep: These chicken roll-ups store beautifully in the fridge or freezer, making them an excellent choice for batch cooking and enjoying delicious, healthy meals throughout the week.
- Satisfying Flavors: The combination of creamy ricotta, melted mozzarella, savory sundried tomatoes, and fresh spinach wrapped in tender chicken and topped with marinara creates a symphony of flavors that will delight your palate.
Ingredients and Smart Substitutions for Your Stuffed Chicken
Crafting the perfect spinach stuffed chicken roll up starts with quality ingredients. Here’s a detailed look at what you’ll need and how you can easily make smart substitutions to fit your dietary needs or pantry stock.
- Egg whites – These are used primarily as a binder for the breadcrumbs, helping them adhere to the chicken cutlets. Opting for egg whites specifically reduces the overall calorie and fat content compared to using whole eggs. However, if you prefer or only have whole eggs available, they will work just as effectively for binding, though they will slightly increase the caloric value of the dish.
- Breadcrumbs – The breadcrumbs provide a delightful crispy exterior, reminiscent of classic chicken parmesan. For those following a low-carb or gluten-free diet, you can easily omit the breading entirely. Alternatively, almond flour or crushed pork rinds make excellent low-carb breading alternatives. If you’re looking for extra flavor, try Italian-seasoned breadcrumbs.
- Chicken cutlets – The foundation of our roll-ups, chicken cutlets are ideal for their thin, even thickness, which makes rolling easy and ensures even cooking. If pre-sliced chicken cutlets aren’t available, you can effortlessly create them from three large chicken breasts by slicing each breast in half lengthwise. This will yield six thinner pieces, perfect for stuffing and rolling. Always ensure your chicken is pounded to an even thickness for consistent results.
- Olive oil – A staple in Mediterranean cooking, olive oil adds a subtle flavor and helps in cooking the chicken. You can substitute it with any neutral cooking oil such as canola oil, grapeseed oil, or avocado oil if olive oil is not preferred or available.
- Ricotta cheese – This creamy, soft cheese adds a luscious texture and mild sweetness to our filling. If you don’t have ricotta on hand, don’t fret! You can simply increase the amount of mozzarella cheese to achieve a similar gooey, cheesy filling, or use cottage cheese for a slightly different texture and flavor profile.
- Mozzarella cheese – Essential for that desirable melty, cheesy goodness that oozes out of every bite. Feel free to use shredded mozzarella or fresh mozzarella, depending on your preference. For different flavor notes, consider substituting with provolone, fontina, or even a blend of Italian cheeses.
- Mushrooms – Finely chopped mushrooms add an earthy depth and extra moisture to the filling. This is a highly adaptable ingredient; feel free to swap them out for other finely diced vegetables like bell peppers, zucchini, or even finely chopped onions to add a different dimension of flavor and texture.
- Sundried tomatoes – These intensely flavorful tomatoes provide a concentrated, sweet-tart burst that elevates the entire dish. If you’re not a fan, or simply don’t have them, you can omit them without sacrificing the core deliciousness of the recipe. Fresh diced tomatoes could also be used, though they offer a milder flavor.
- Spinach – A powerhouse of nutrients, fresh spinach wilts down to add both color and a healthy boost to the filling. Like mushrooms, spinach is easily interchangeable with other greens. Try kale (finely chopped and massaged), Swiss chard, or even a mix of leafy greens for variety.
- Marinara sauce – The savory topping that brings all the flavors together. A good quality jarred marinara sauce works wonders for convenience. However, if you’re feeling adventurous or want a different profile, an alfredo sauce or a light cream sauce would also be absolutely delicious, offering a richer, creamier alternative.
- Fresh basil – Used primarily as a garnish, fresh basil adds a vibrant, aromatic finish to the dish. It’s optional but highly recommended for its fresh, peppery notes. If fresh basil isn’t available, a sprinkle of dried Italian herbs can be used in the filling.
- Salt & pepper – Essential seasonings to enhance all the flavors. Always adjust to your personal taste.
How to Make Delicious Spinach Stuffed Chicken Roll Ups
Creating these flavorful chicken roll-ups is simpler than you might think! Follow these steps for a perfect, impressive meal every time.
- Prepare the Filling: In a large bowl, combine the creamy ricotta, a generous portion of mozzarella, finely chopped mushrooms, vibrant sundried tomatoes, fresh spinach, and season with salt and pepper. Mix thoroughly until all ingredients are well incorporated and the mixture is evenly distributed. This ensures every bite of your chicken roll-up is packed with flavor.
- Stuff the Chicken Cutlets: Lay each seasoned chicken cutlet flat on a clean surface. Spread a thin, even layer of the delicious ricotta-spinach filling over one side of the chicken. Be careful not to overfill, as this can make rolling difficult.
- Roll Up the Chicken: Carefully roll each chicken cutlet tightly, starting from one end. Secure the roll-ups with toothpicks if necessary to prevent them from unraveling during cooking. This step is crucial for maintaining the shape and keeping the filling inside.
- Bread the Roll-Ups (Optional): For that irresistible crispy exterior, first dip each rolled chicken cutlet into a bowl of egg whites, ensuring it’s fully coated. Then, transfer it to a separate bowl of breadcrumbs, pressing gently to make sure the breading adheres well on all sides. This adds a fantastic texture and depth of flavor.
- Initial Bake: Place the breaded (or unbreaded) chicken roll-ups in a greased baking dish. Bake in a preheated oven at 400°F (200°C) for 25 minutes. This initial baking step ensures the chicken is cooked through and the filling warms up nicely.
- Add Sauce and Cheese, Then Finish Baking: After 25 minutes, remove the dish from the oven. Generously top each chicken roll-up with your favorite marinara sauce and sprinkle with the remaining mozzarella cheese. Return the dish to the oven and bake for an additional 5-10 minutes, or until the cheese is beautifully melted and bubbly, and the chicken is fully cooked (internal temperature reaches 165°F/74°C).
- Garnish and Serve: Once removed from the oven, let the roll-ups rest for a few minutes. Garnish with fresh basil (if using) for a burst of fresh flavor and color. Serve hot with your preferred side dishes. Enjoy your perfectly stuffed chicken roll-ups!
Breading for Chicken Roll-Ups: Crispy vs. Low-Carb Options
The breading process for these chicken roll-ups is quite simple and effective. By dipping your chicken first in egg whites and then in breadcrumbs, you create a wonderfully crisp and flavorful crust. This method gives the chicken a texture and taste profile similar to that of classic chicken parmesan, making the dish even more appealing. For convenience, I often use a carton of liquid egg whites, which saves time on separating eggs. However, if you only have whole eggs available and prefer not to separate them, you can certainly use whole eggs instead. The breading will still be delicious and adhere well, though it might contribute slightly more calories to the final dish due to the yolks.
For those looking for a healthier or low-carb alternative, you have a fantastic option: simply omit the breading altogether. Once your chicken cutlets are stuffed and rolled, you can directly place them into the oven to bake. This streamlined approach not only saves time but also significantly reduces the carbohydrate and calorie count, making it an excellent choice for various dietary needs. The chicken will still be tender and flavorful, allowing the delicious filling and marinara sauce to truly shine. It’s an easy peasy way to customize your meal!
Frequently Asked Questions About Spinach Stuffed Chicken Roll Ups
For these chicken roll-ups, chicken breast cutlets are highly recommended. Their thin, uniform thickness makes them easy to pound, stuff, and roll, ensuring that the chicken cooks evenly and the filling stays securely inside. You can often find pre-cut chicken breast cutlets in the poultry section of your grocery store. If they’re not available, it’s very simple to create them yourself: just take three regular-sized chicken breasts and slice each in half lengthwise. This will give you six thin cutlets, perfect for this recipe. Using other types of chicken, such as thighs or thicker breast pieces, is not advisable as they won’t roll as effectively and may lead to uneven cooking.
The beauty of chicken roll-ups lies in their incredible versatility! While this recipe features a fantastic combination of spinach, sundried tomatoes, ricotta, and mozzarella, your options for fillings are practically endless. Think about incorporating different cheeses like provolone or goat cheese, or adding other finely chopped vegetables such as bell peppers, zucchini, or artichoke hearts. You could also experiment with different herbs, a touch of pesto, or even a sprinkle of crumbled feta for a Mediterranean twist. The key is to ensure your chosen ingredients are finely chopped and that you don’t overfill the chicken, which can make rolling difficult and lead to spillage during baking. Aim for a balanced and complementary mix of flavors.
Each delicious spinach stuffed chicken roll-up contains approximately 334 calories. This makes it an excellent choice for a healthy and satisfying meal that won’t weigh you down. The calorie count can vary slightly depending on your exact ingredient measurements and chosen substitutions (e.g., using whole eggs instead of egg whites, or opting for a low-carb, breading-free version). This recipe is designed to offer a balanced macronutrient profile, providing ample protein and flavorful vegetables without excessive calories.
Since these chicken roll-ups are quite filling and flavorful on their own, a simple yet complementary side dish is often best. I personally love pairing them with broccoli rabe (also known as rapini) because it cooks quickly in the oven. You can roast it alongside your chicken or prepare it during the initial baking time, saving you precious minutes. Simply toss it with olive oil, a pinch of salt, and minced garlic for a savory, slightly bitter counterpoint to the rich chicken. Other fantastic options include a crisp green side salad with a light vinaigrette, fluffy rice (white or brown), tender roasted potatoes or sweet potatoes, or even a light pasta dish. Steamed green beans, asparagus, or a medley of roasted seasonal vegetables would also be wonderful choices.
Absolutely! These spinach stuffed chicken roll-ups are fantastic for meal prep. You can assemble them completely, up to the point of baking, and store them in an airtight container in the refrigerator for up to 24 hours. When you’re ready to cook, simply take them out of the fridge and bake as directed in the recipe, perhaps adding an extra 5-10 minutes to the initial baking time if they are very cold. This makes weeknight dinners incredibly convenient – just pop them in the oven and enjoy a fresh, home-cooked meal.
Storing and Reheating Leftovers
These spinach stuffed chicken roll-ups are perfect for meal prepping and enjoying throughout the week. To store any leftover chicken roll-ups, place them in airtight glass meal prep containers in the refrigerator for up to 5 days. For optimal convenience when reheating, I highly recommend storing them in individual serving sizes. This way, you can grab a container directly from the fridge and reheat it instantly, making healthy lunches or dinners a breeze.
To reheat, simply sprinkle a small amount of water over the chicken to help retain moisture, and cover the container loosely with a paper towel. Reheat in the microwave for 2-3 minutes, or until the chicken is thoroughly hot all the way through. The added water helps prevent the chicken from drying out, ensuring it remains tender and delicious. Serve with your side dish of choice and savor another delicious meal!
Freezing This Recipe for Future Meals
This chicken roll-up recipe is an excellent candidate for freezing, making it an ideal freezer meal. You can freeze the cooked chicken roll-ups in individual glass meal prep containers for up to 3 months, offering a quick and healthy meal solution whenever you need it. Alternatively, if you plan to reheat them in the oven, you can store them in foil containers, which are oven-safe. Freezing these roll-ups is a fantastic way to save a significant amount of time on future cooking. Simply prepare a fresh side dish when you’re ready to serve, and you’ll have a wholesome meal with minimal effort.
To reheat from frozen, you have a couple of convenient options. For microwave reheating, place the frozen roll-up in a microwave-safe container (if not already in one), sprinkle with a bit of water, cover, and microwave for 6-7 minutes, or until heated through. If you prefer to reheat in the oven, transfer the roll-ups to an oven-safe dish (or use foil containers), cover with foil, and bake at 350° Fahrenheit (175°C) for approximately 45 minutes, or until piping hot in the center. Always ensure the internal temperature reaches 165°F (74°C) for food safety.
More Stuffed Chicken Recipes You’ll Love
If you’re a fan of flavorful and convenient stuffed chicken dishes, you’re in luck! Here are some other creative and delicious recipes that elevate simple chicken breasts into extraordinary meals. These recipes are perfect for expanding your culinary repertoire and keeping your meal plans exciting.
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Hasselback Pizza Stuffed Chicken {Low Carb}
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Jalapeno Popper Hasselback Chicken
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Hasselback Fajita Stuffed Chicken {BBQ + Oven}
Essential Meal Prep Tools for Success
Equipping your kitchen with the right tools can make meal prepping these chicken roll-ups even more efficient and enjoyable. Here are a few recommended items to help you get started and ensure perfect results every time:
- Grab some glass meal prep bowls if you plan on using these chicken roll ups for convenient meal prep lunches or dinners. They are excellent for storage and microwave reheating.
- I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen. Using high-quality chicken makes a noticeable difference in flavor and texture.
- Get a meat thermometer to ensure your chicken is always cooked through to a safe internal temperature of 165°F (74°C), guaranteeing food safety and perfect doneness.
Easy Spinach Stuffed Chicken Roll Ups
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Ingredients
- 3 egg whites
- 1 cup breadcrumbs
- 6 chicken cutlets
- 1 tbsp olive oil
- Salt & pepper to taste
- 1/2 cup ricotta cheese
- 1 cup mozzarella cheese, divided
- 1 cup finely chopped fresh mushrooms
- 1/2 cup sundried tomatoes
- 1 cup finely chopped spinach
- 1/2 tsp each Salt and pepper
- 1 cup jarred marinara sauce
- 1 tbsp fresh chopped basil (optional)
Instructions
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Preheat oven to 400 F (200°C). Prepare your baking dish by greasing an 8×11 inch dish with 1 tablespoon of olive oil, then set it aside. In two separate large shallow bowls, add the egg whites to one and the breadcrumbs to the other; these will be used for breading your chicken.
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In a large mixing bowl, combine the creamy ricotta cheese, ½ cup of mozzarella cheese, finely chopped fresh mushrooms, zesty sundried tomatoes, fresh spinach, and season with ½ teaspoon each of salt and pepper. Stir well until all the ingredients are thoroughly combined and create a cohesive, flavorful stuffing.
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Lightly season each chicken cutlet on both sides with a pinch of salt and pepper. Lay a cutlet flat on your work surface. Evenly spread a thin layer of the prepared ricotta-spinach stuffing mix over one side of the chicken. Carefully roll up each chicken cutlet, tucking the sides in as you go to secure the filling. Then, dip each rolled chicken piece into the bowl of egg whites, ensuring it’s fully coated, followed by a dip in the bowl of breadcrumbs, pressing gently to ensure a good, even coating.
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Place each breaded (or unbreaded, if going low-carb) chicken roll-up into the prepared greased baking dish. Bake in the preheated oven for 25 minutes. After this initial baking period, remove the dish from the oven. Spoon the marinara sauce generously over each chicken roll-up, then sprinkle with the remaining ½ cup of mozzarella cheese. Return the dish to the oven and continue baking for another 5-10 minutes, or until the cheese is beautifully melted and golden brown, and the chicken is cooked through to an internal temperature of 165°F (74°C).
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Once baked, carefully remove the dish from the oven. If desired, garnish with fresh chopped basil for an extra touch of aroma and flavor. Serve these delicious chicken roll-ups hot with your chosen green side dish. For instance, I love to roast a bunch of broccoli rabe tossed with 1 tablespoon of olive oil, a pinch of salt, and two cloves of minced garlic at 400°F (200°C) for just 10 minutes. Enjoy your wholesome and satisfying meal!
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Notes
Feel free to customize the filling with your favorite vegetables or cheeses based on what you have available or dietary preferences.
To make this a low-carb meal, simply skip the breading step; the chicken will still be wonderfully tender and flavorful.
Experiment with different sauces! An alfredo or a light cream sauce can offer a delightful alternative to traditional marinara.
Store any leftover chicken roll-ups in an airtight container in the fridge for up to 5 days. For reheating, sprinkle a little water over them and microwave for 2-3 minutes to keep them moist.
This recipe freezes beautifully for up to 3 months. Reheat from frozen in the microwave for 6-7 minutes or in the oven at 350° Fahrenheit (175°C) for 45 minutes, ensuring it’s heated through.
Nutrition
There you have it – a comprehensive guide to creating delicious, healthy, and versatile Spinach Stuffed Chicken Roll Ups. This recipe offers a fantastic way to enjoy a gourmet-quality meal with the ease of a weeknight dinner, perfect for family meals or convenient meal prep. With its rich flavors, customizable ingredients, and simple preparation steps, it’s bound to become a favorite in your kitchen. Don’t hesitate to try it and share the joy of home-cooked goodness!