Spinach and Feta Chicken Rolls

Juicy, creamy, savory—and stuffed with Mediterranean flavor.

Introduction: The Perfect Balance of Flavor and Simplicity

If there’s one dish that combines elegance, simplicity, and wholesome ingredients into one satisfying meal, it’s Spinach and Feta Chicken Rolls. This rolled chicken entrée brings together the tender juiciness of chicken breasts, the briny bite of crumbled feta cheese, and the earthy richness of sautéed spinach. When combined, these three simple ingredients create something more than the sum of their parts—a beautifully rolled, sliced, and served dish that looks restaurant-quality but is surprisingly easy to make at home.

Whether you’re seeking an elevated weeknight meal, prepping a high-protein lunch, or planning a dinner party menu, this versatile dish never disappoints. Let’s dive deep into what makes this rolled chicken recipe so special—and how to perfect it in your kitchen.

The Origin Inspiration Behind the Recipe

This recipe draws its heart from Mediterranean cuisine, where spinach and feta are widely used together in dishes like Spanakopita (a Greek spinach and cheese pie). These ingredients are often paired for their perfect yin and yang: spinach brings freshness and earthiness, while feta offers creamy sharpness.

By rolling these flavors into a chicken breast, we not only boost the protein content but also deliver a beautiful spiral presentation that’s visually impressive and palate-pleasing. Think of this dish as a Mediterranean-inspired take on stuffed chicken roulade—elegant, delicious, and easy to customize.

Ingredientes que Você vai Precisar

Here’s everything required to craft these delightful rolls:

Main Ingredients:

• 4 boneless, skinless chicken breasts
• Salt and freshly ground black pepper
• 1 colher de sopa de azeite de oliva
• 2 dentes de alho, amassados
• 1 cup fresh spinach (or ½ cup frozen spinach, thawed and drained)
• ⅔ cup crumbled feta cheese
• ½ teaspoon dried oregano
• ¼ teaspoon crushed red pepper flakes (optional)
• 1 tablespoon lemon zest (adds brightness)
• ½ teaspoon onion powder
• Toothpicks or cooking twine to secure the rolls

Optional Breading:

• 1 egg, beaten
• ½ cup breadcrumbs or panko
• 2 tablespoons grated Parmesan

Optional Creamy Lemon Sauce:

• 1 tablespoon butter
• 1 tablespoon all-purpose flour
• 1 cup milk (or cream for richness)
• Sal e pimenta a gosto
• ½ cup grated mozzarella (optional)
• A squeeze of lemon juice

Kitchen Equipment:

• Sharp knife
• Meat mallet or rolling pin
• Frying pan
• Baking dish
• Mixing bowls
• Tongs or spatula

Step-by-Step Recipe Instructions

🥩 Step 1: Butterfly and Flatten the Chicken

1. Slice the chicken breasts horizontally, but do not cut all the way through. Open each breast like a book.
2. Place each piece between two sheets of plastic wrap or parchment paper.
3. Gently pound with a meat mallet or rolling pin to an even thickness—about ¼ inch.

👉 Dica Profissional: Flattening ensures even cooking and makes the chicken easier to roll.

🧄 Step 2: Prepare the Filling

1. Heat olive oil in a pan over medium heat.
2. Add garlic and sauté for about 30 seconds until fragrant.
3. Toss in fresh spinach and cook until wilted (or add drained frozen spinach).
4. Remove from heat. Stir in crumbled feta, lemon zest, oregano, onion powder, and red pepper flakes.

👉 Make Ahead Tip: This filling can be made up to 2 days in advance and stored in the fridge.

🧀 Step 3: Roll the Chicken

1. Lay out the flattened chicken breasts.
2. Spoon 2–3 tablespoons of filling on one end of each.
3. Carefully roll up the chicken tightly.
4. Secure with toothpicks or tie with twine to prevent unrolling.

🥚 Step 4: Optional Breading

1. Dip each roll into the beaten egg.
2. Roll in breadcrumbs mixed with Parmesan for added crunch.
3. Place seam-side down in a lightly greased baking dish.

👉 Low-Carb Version: Skip the breading and roast as-is for a keto-friendly dish.

🔥 Step 5: Bake to Perfection

• Pré-aqueça o forno a 375°C (190°C).
• Bake for 25–30 minutes or until the internal temperature of the chicken reaches 165°F (74°C).
• For crispy tops, broil for 2–3 minutes at the end.

🍋 Optional Step 6: Prepare the Creamy Lemon Sauce

1. Melt butter in a small saucepan.
2. Stir in flour to create a roux. Cook for 1 minute.
3. Gradually add milk, whisking constantly until thickened.
4. Add cheese, salt, pepper, and a dash of lemon juice.
5. Drizzle over sliced chicken rolls.

Servindo Sugestões

These chicken rolls are rich and satisfying, making them easy to pair with a range of sides. Try serving them with:

• 🥗 Cucumber-Tomato Salad with Red Wine Vinaigrette
• 🧄 Garlic Herb Couscous
• 🍚 Lemon Rice Pilaf
• 🥦 Steamed Asparagus or Broccolini
• 🥔 Mashed Cauliflower or Roasted Potatoes

Advanced Cooking Tips

• Season every layer: Lightly salt the spinach and feta mixture to balance out flavors within the roll.
• Let the rolls rest: After baking, rest the chicken for 5 minutes before slicing. This keeps the juices inside.
• Use an oven thermometer: Ensures your chicken cooks safely without drying out.

How to Make it a Meal Prep Hero

Spinach and Feta Chicken Rolls make excellent meal prep additions:

• Refrigerate cooked rolls for up to 4 days.
• Freeze individually wrapped rolls for up to 2 meses.
• Slice into medallions and pack with salad or quinoa bowls.

👉 Reheating Tip: For best texture, reheat in the oven at 350°F for 10–15 minutes. Microwaving may soften the crust if breaded.

Variations and Additions

🥓 Bacon-Wrapped Version

Wrap each rolled chicken breast in a slice of bacon before baking. Bake on a rack so it gets crispy.

🌿 Herb & Ricotta Filling

Mix spinach with ricotta, thyme, and basil for a lighter, creamier filling.

🫒 Mediterranean Olive Twist

Add chopped Kalamata olives and sun-dried tomatoes to the filling for a punchier flavor.

🧅 Caramelized Onion + Swiss Cheese

Caramelized onions bring deep flavor and pair beautifully with sharp Swiss cheese.

Nutritional Information (Per Roll, Approximate):

Cultural Pairings and Wine Suggestions

This dish leans Mediterranean in flavor, so pairing it with ingredients and drinks from the same region will elevate the experience:

• Side Pairing: Couscous tabbouleh with lemon and parsley
• Drink Pairing: A crisp white wine like Sauvignon Blanc or a Greek Assyrtiko
• Bread Pairing: Warm pita or crusty sourdough

Perguntas Mais Frequentes (FAQs)

Can I use frozen spinach?

Yes! Just thaw it completely and squeeze out as much water as possible before adding to the pan.

Is this recipe kid-friendly?

Absolutely. The mild spinach and cheese filling appeals to many kids, especially without the spicy elements.

Can I cook this in a skillet instead of baking?

You can sear the rolls in a hot pan, then cover and cook on low heat, but oven baking is more reliable for even doneness.

What’s the best way to secure the rolls?

Toothpicks work great for short-term use. Be sure to remove them before serving. Twine is excellent for presentation at parties.

Conclusion: A Chicken Dinner Worth Repeating

Spinach and Feta Chicken Rolls are proof that healthy food doesn’t have to be boring. With their creamy, tangy filling and juicy meat, these rolled chicken breasts bring excitement to the dinner table without overwhelming your prep schedule. Perfect for meal prep, elegant enough for company, and flexible for dietary preferences, this dish belongs in your regular rotation.

So roll up your sleeves—and your chicken—and enjoy a flavorful, protein-packed meal that’s as nutritious as it is delicious.