Spinach and Feta Chicken Roll with Sun-Dried Tomatoes: A Flavor-Packed Low-Carb Dinner

Looking for a healthy, high-protein, low-carb dinner that's full of flavor and easy to prepare? This Spinach and Feta Chicken Roll with Sun-Dried Tomatoes is your perfect go-to recipe. It’s juicy, savory, and bursting with Mediterranean-inspired ingredients. Whether you're following a keto lifestyle or simply want a lighter dinner option, this dish is sure to impress.

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Why You'll Love This Recipe

This stuffed chicken breast recipe combines the creamy saltiness of feta, the earthy taste of spinach, and the umami-rich notes of sun-dried tomatoes. When rolled inside tender, lean chicken breast and finished with a light pan sauce, the result is both visually stunning and incredibly tasty.

It’s also great for meal prep and reheats well for lunch the next day. Even better? It’s naturally low in carbs, high in protein, and gluten-free.

If you’re someone who gets bored with plain grilled chicken, this is the perfect way to mix it up. The filling adds moisture and bold flavor to every bite, and the presentation is elegant enough for dinner parties or date night.

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Ingredients (Serves 2)

For the Chicken Rolls:

• 2 boneless, skinless chicken breasts (about 7 oz each)

• 1/2 cup cooked spinach, drained and chopped (from about 3 cups fresh spinach)

• 1/3 cup crumbled feta cheese (2 oz)

• 4-5 pieces sun-dried tomatoes in oil, chopped (about 3/4 oz)

• 1 garlic clove, minced

• 1/2 teaspoon dried oregano

• 1/4 teaspoon black pepper

• 1/2 teaspoon salt

• 1 teaspoon olive oil

For the Sauce:

• 1 teaspoon olive oil

• 1/3 cup chicken broth

• 1 teaspoon lemon juice

• 1/2 teaspoon Dijon mustard (optional)

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Instructions

1. Prepare the Chicken
Place each chicken breast between two sheets of plastic wrap. Use a meat mallet to pound them to about 1/4 inch thick. Season both sides with salt and pepper.

2. Make the Filling
In a small bowl, mix together the cooked spinach, crumbled feta, chopped sun-dried tomatoes, minced garlic, and oregano.

3. Roll the Chicken
Place half of the filling in the center of each chicken breast. Roll tightly and secure with toothpicks or kitchen twine.

4. Sear the Rolls
Heat 1 teaspoon olive oil in a skillet over medium-high heat. Add the rolls and sear for about 4–5 minutes, turning occasionally, until golden brown.

5. Add the Sauce and Finish Cooking
Reduce the heat to medium. Add the chicken broth, lemon juice, and Dijon mustard. Cover the skillet with a lid or transfer to a baking dish and finish in a 350°F (175°C) oven for 15 minutes, or until internal temperature reaches 165°F.

6. Rest and Serve
Let the rolls rest for 5 minutes before slicing. Drizzle with the sauce from the pan and serve with a side salad or roasted vegetables.

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Nutrition Facts (Per Serving)

• Calories: 295 kcal

• Protein: 39 g

• Fat: 13 g

• Carbohydrates: 4 g

• Fiber: 1 g

Total weight of the cooked dish: ~14 oz (400 g)
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

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Tips & Tricks

• Pound Evenly: Make sure the chicken is pounded evenly to cook uniformly and roll easily.

• Use a Toothpick or Kitchen Twine: This keeps your roll tight and prevents the filling from falling out.

• Don’t Skip the Sear: It locks in the juices and adds flavor.

• Add a Twist: Swap feta for goat cheese, or add chopped olives to the filling.

• Make a Creamy Sauce: Add 2 tablespoons of heavy cream to the pan sauce for a creamy version.

• Resting is Key: Letting the chicken rest before slicing ensures juices stay inside.

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Benefits of This Dish

• High in Protein: Excellent for muscle maintenance and weight loss.

• Low-Carb: Perfect for keto or low-carb meal plans.

• Rich in Nutrients: Spinach offers iron, calcium, and vitamins A, C, and K.

• Satiating: The combination of protein and fat keeps you full longer.

• Great for Meal Prep: Make a batch and store in the fridge for 3 days.

• Diabetic-Friendly: With only 4g of net carbs per serving, it fits most diabetic meal plans.

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What to Serve With It

• Roasted cauliflower or broccoli

• Zucchini noodles or spaghetti squash

• Simple green salad with lemon vinaigrette

• Garlic mashed cauliflower

• Grilled asparagus with Parmesan

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Frequently Asked Questions

Can I make this ahead of time?
Yes! Assemble and sear the rolls, then refrigerate. Bake when ready to eat.

Can I freeze it?
Yes, but it’s best without the sauce. Wrap tightly in foil or plastic and freeze for up to 3 months.

Can I use frozen spinach?
Absolutely! Just thaw and squeeze out the excess water before using.

What if I don’t like sun-dried tomatoes?
You can leave them out or replace with chopped olives or roasted red peppers.

Can I cook the whole thing in the oven?
Yes. After rolling, place in a baking dish, pour sauce over, and bake at 375°F for 25–30 minutes.

Can I double the recipe?
Of course! Just make sure to use a larger skillet or baking dish.

How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat gently to avoid drying out.

Can I add more vegetables to the filling?
Yes! Finely chopped mushrooms, bell peppers, or kale work well.

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Final Thoughts

This Spinach and Feta Chicken Roll is an easy, elegant dinner idea that fits into nearly any diet. With bold Mediterranean flavors and healthy ingredients, it’s a dinner you can feel good about. Plus, it looks fancy enough to serve guests but is simple enough for a weeknight meal.

Whether you’re cooking for yourself, your family, or your friends, this recipe is sure to become a regular in your rotation. Pair it with your favorite low-carb sides, enjoy the richness of the filling, and don’t forget to drizzle that lemony pan sauce over the top—it ties the whole dish together beautifully.

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If you try it, let us know how it went in the comments below. Happy cooking!