Hey y'all! If you're in the mood for something vibrant and absolutely bursting with flavor, this Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is a total winner. Juicy Chicken breasts are wrapped around a savory blend of creamy feta, fresh spinach, and chewy sun-dried tomatoes, then baked to golden perfection. Whether you're looking for a weeknight dinner upgrade or an impressive dish for guests, this recipe fits the bill. Let’s get cooking!
Why You'll Love This
- Easy to customize—swap in your favorite greens or cheeses.
- Impressive presentation that's perfect for guests or date nights.
- Balanced flavors: tangy, creamy, and savory in every bite.
- Healthy and satisfying with lean protein and hearty veggies.
- Minimal prep work—ready in under an hour!
Ingredients
- 4 boneless, skinless chicken breasts
- 1 cup fresh spinach, roughly chopped
- ¾ cup crumbled feta cheese
- ½ cup sun-dried tomatoes (packed in oil), chopped and patted dry
- 2 cloves garlic, minced
- 1 tablespoon olive oil (plus more for drizzling)
- 1 teaspoon dried oregano
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 8 toothpicks or small skewers
Directions
Prep the Chicken
- Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
- Place chicken breasts between two sheets of parchment paper. Using a meat mallet or rolling pin, gently pound until about ½ inch thick.
Mix the Filling
- In a medium bowl, combine the chopped spinach, crumbled feta, sun-dried tomatoes, minced garlic, olive oil, oregano, salt, and pepper. Stir until evenly combined.
Assemble the Rolls
- Divide the feta-spinach mixture among the flattened chicken breasts, spreading evenly but leaving a small border along the edges.
- Beginning at the short end, tightly roll up each chicken breast. Secure the seam with 2 toothpicks per roll.
Bake the Chicken
- Set the chicken rolls seam-side down in the prepared baking dish. Drizzle a little olive oil on top for extra moisture.
- Bake for 28-32 minutes, or until the chicken is cooked through and juices run clear (internal temperature should reach 165°F/74°C).
- Let rest for 5 minutes, remove toothpicks, then slice and serve warm.
Notes
- For extra golden color, broil the chicken for the last 1-2 minutes of baking—just keep a close eye!
- Be sure to pat the sun-dried tomatoes dry to prevent a watery filling.
- You can prep the chicken rolls a day ahead and store, uncooked, in the fridge until ready to bake.
Variations
- Cheesy Pesto Chicken: Swap feta for mozzarella and add a tablespoon of pesto to the filling.
- Mediterranean Olive: Add ¼ cup chopped Kalamata olives for extra briny flavor.
- Low-Carb Cream Cheese: Replace feta with herbed cream cheese and add sliced mushrooms.
Required Equipment
- Baking dish (9x13-inch recommended)
- Meat mallet (or rolling pin)
- Mixing bowl and spoon
- Toothpicks or mini skewers
- Parchment paper
Storage Instructions
Let leftovers cool completely, then transfer to an airtight container. Store in the fridge for up to 4 days. To reheat, bake at 350°F (175°C) for 10-12 minutes or microwave until heated through. For best texture, avoid freezing (as the filling may become watery when thawed).
What to Serve With Rolled Up Chicken
- Pair with garlic roasted potatoes or a fluffy quinoa pilaf.
- Serve alongside a crisp green salad with lemon vinaigrette.
- Garnish with extra feta and fresh basil for a Mediterranean flair.
Pro Tips
- For even cooking, make sure chicken breasts are of uniform thickness.
- Always rest the baked chicken for 5 minutes before slicing, to lock in the juices.
- If chicken breasts are especially large, slice them in half lengthwise before pounding to make rolling easier.
FAQ
Can I use frozen spinach?
Yes—just thaw it first, squeeze out all excess moisture, and use ¾ cup packed for the recipe.
Can I grill these chicken rolls instead of baking?
Absolutely! Grill over medium heat for 15-18 minutes, turning occasionally until cooked through.
What can I substitute for feta cheese?
Try goat cheese, ricotta, mozzarella, or even cream cheese for a creamy alternative.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4
Ingredients
- 4 boneless, skinless chicken breasts
- 100g feta cheese, crumbled
- 2 cups fresh baby spinach
- 8 sun-dried tomatoes, chopped
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- Salt and black pepper to taste
- Toothpicks or kitchen twine
Instructions
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1Preheat the oven to 375°F (190°C). Grease a baking dish with 1 tablespoon olive oil.
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2Pound the chicken breasts to an even thickness. Season both sides with salt, black pepper, garlic powder, and dried oregano.
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3Lay the chicken breasts flat. Top each with a layer of fresh spinach, crumbled feta cheese, and chopped sun-dried tomatoes.
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4Roll up each chicken breast tightly and secure with toothpicks or kitchen twine.
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5Drizzle with remaining olive oil. Place the chicken rolls seam-side down in the prepared baking dish.
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6Bake for 30 minutes or until chicken is cooked through and juices run clear. Remove toothpicks or twine before serving.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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