The magic of this dish lies in its simple ingredients and elevated presentation. Chicken breasts are flattened, filled with a rich Mediterranean-inspired mixture of feta, spinach, and sun-dried tomatoes, then rolled, seared, and baked to golden perfection. The result? A moist and flavorful entrée that looks as impressive as it tastes. These chicken roulades make a versatile main course for both weeknight dinners and special occasions. Pair them with roasted vegetables, mashed potatoes, or a crisp side salad. The creamy tang from the feta and the sweet chewiness of the sun-dried tomatoes offer a delightful contrast to the savory chicken. Easy to make, beautiful to serve this dish checks every box.
Full recipe:
Ingredients:
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4 boneless, skinless chicken breasts
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1 cup fresh spinach, sautéed
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1/2 cup crumbled feta cheese
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1/3 cup sun-dried tomatoes (in oil), chopped
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2 cloves garlic, minced
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1 teaspoon dried oregano
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1 teaspoon salt
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1/2 teaspoon ground black pepper
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2 tablespoons olive oil
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Kitchen twine or toothpicks
Directions:
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Preheat your oven to 375°F (190°C).
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Place chicken breasts between two sheets of plastic wrap and pound with a meat mallet until 1/4 inch thick.
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In a mixing bowl, combine sautéed spinach, feta cheese, sun-dried tomatoes, garlic, and oregano.
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Season each chicken breast with salt and pepper on both sides.
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Evenly distribute the spinach-feta mixture over each chicken breast.
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Roll the chicken breasts tightly from one end to the other and secure with kitchen twine or toothpicks.
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Heat olive oil in a large oven-safe skillet over medium-high heat.
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Sear the chicken rolls for 2-3 minutes on each side until golden brown.
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Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C).
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Let rest for 5 minutes before slicing and serving.
Prep Time: 20 minutes | Cooking Time: 25 minutes | Total Time: 45 minutes
Kcal: 320 kcal | Servings: 4 servings
A Mediterranean-Inspired Classic
Chicken Rolls with Feta, Spinach & Sun-Dried Tomatoes are rooted in the heart of Mediterranean cuisine, where simple, fresh ingredients are elevated through bold flavors and balanced nutrition. The idea of rolling chicken around flavorful fillings isn’t new—it mirrors traditional dishes like Greek chicken roulades or Italian involtini. What makes this version so special is its marriage of creamy feta, savory spinach, and sweet, tangy sun-dried tomatoes.
Each ingredient in this recipe carries its own cultural significance and history. Feta cheese, known for its crumbly texture and salty flavor, has been a Greek staple for centuries and is often used in baked dishes to add richness without overwhelming the palate. Spinach, one of the earliest cultivated leafy greens, brings a fresh and slightly earthy note to the dish. Meanwhile, sun-dried tomatoes—a method of preserving tomatoes since ancient times—offer concentrated sweetness and umami, giving the rolls a delightful burst of flavor.
Flavor That Feels Gourmet but Is Simple to Make
While the flavor profile might suggest a complicated gourmet dish, this recipe is surprisingly simple to prepare. You don’t need advanced cooking skills or expensive ingredients. All it takes is a bit of prep work—flattening the chicken, mixing the filling, rolling, and baking. Yet the final result looks and tastes like something you’d order at a fine dining restaurant.
The balance of flavors is where this dish truly shines. You get creamy, salty notes from the feta, an earthy freshness from the spinach, and a sweet tang from the sun-dried tomatoes. Wrapped in a juicy, oven-roasted chicken breast, every bite is satisfying and indulgent without being heavy.
Nutritional Benefits That Make It a Smart Choice
This dish is more than just delicious—it’s also packed with nutritional benefits. Let’s break down the health perks of each core ingredient:
- Chicken breast is a lean source of protein, low in fat, and ideal for muscle building and satiety. It’s perfect for those following a high-protein, low-carb diet.
- Spinach is loaded with iron, calcium, vitamin K, and antioxidants. It supports bone health and provides a dose of fiber.
- Feta cheese contains probiotics that aid digestion and is lower in fat and calories than many other cheeses.
- Sun-dried tomatoes are rich in lycopene, a powerful antioxidant that supports heart health and may help reduce the risk of certain chronic diseases.
All of this adds up to a dish that’s not only satisfying but also supports a balanced diet. It’s gluten-free, high in protein, and can be adapted to suit keto or low-carb lifestyles.
Perfect for Meal Prep and Entertaining
One of the major advantages of this recipe is its versatility. It’s elegant enough to serve at a dinner party but also practical enough to prepare ahead for weekly meal prep. Once cooked, the chicken rolls keep well in the fridge and reheat beautifully without drying out, making them perfect for grab-and-go lunches or no-fuss dinners.
This dish also scales easily—whether you’re cooking for two or ten. Just multiply the ingredients, roll, bake, and you have a crowd-pleasing entrée that’s both beautiful and practical.
Customizable to Fit Your Preferences
Another reason this dish is a standout is its adaptability. You can switch up the filling based on dietary needs or what you have in the fridge:
- Prefer a richer flavor? Add a spoonful of cream cheese or a few caramelized onions to the filling.
- Want to make it dairy-free? Swap feta for a plant-based cheese or roasted red peppers for creaminess.
- Need an even lower-carb version? Add chopped olives or artichokes instead of sun-dried tomatoes.
You can also change the seasoning to fit your taste—adding fresh basil, thyme, or Italian seasoning to personalize it. The core structure of the dish remains strong no matter how you tweak it.
Why This Recipe Is the Best Version Out There
There are plenty of chicken roll or roulade recipes online, but this one stands out for several reasons:
- Flavor Harmony: The feta, spinach, and sun-dried tomatoes create a three-way flavor combination that hits salty, earthy, and sweet in perfect proportion.
- Simplicity: No complicated techniques or hard-to-find ingredients. It’s accessible for cooks at any level.
- Visual Appeal: Rolled chicken slices with visible layers of filling look beautiful on a plate—ideal for Instagram or entertaining.
- Versatility: Great hot or cold, fresh or leftover. Serve it with rice, salad, roasted veggies, or pasta.
- Healthier Indulgence: Rich enough to satisfy cravings, yet nutritious enough to fit into a clean eating routine.
How to Serve This Dish
You can dress up this dish or keep it casual depending on your occasion:
- For a cozy dinner: Pair with creamy mashed cauliflower or sweet potato mash.
- For lunch: Slice and serve over a grain bowl with quinoa, arugula, and a lemon vinaigrette.
- For entertaining: Plate with a drizzle of balsamic glaze and a side of grilled vegetables for an elevated presentation.
It also pairs beautifully with a crisp white wine like Sauvignon Blanc or a light red like Pinot Noir, enhancing the Mediterranean notes.
Who Should Try This Recipe?
This dish is a hit with a variety of eaters:
- Busy parents looking for a nutritious, kid-friendly meal.
- Fitness enthusiasts who want a lean, protein-packed dish.
- Entertainers who want something impressive that can be prepped ahead.
- Beginners in the kitchen who want a confidence-building recipe.
- Anyone on a gluten-free or low-carb diet who’s craving comfort food without the guilt.
Tips for Success
- Use thin chicken breasts or pound them evenly for easy rolling and even cooking.
- Don’t overstuff. Too much filling can make the rolls burst open during baking.
- Secure with toothpicks or twine, especially if you’re a first-timer—this will help the roll hold its shape.
- Let it rest after baking. Just 5 minutes makes a big difference in retaining juices and easier slicing.
Conclusion
Chicken Rolls with Feta, Spinach & Sun-Dried Tomatoes offer the perfect trifecta of flavor, ease, and nutrition. Whether you’re looking for a weeknight winner or a stunning dinner party entrée, this recipe fits the bill. It’s customizable, visually appealing, and absolutely packed with delicious Mediterranean character. Add this to your regular meal rotation, and you’ll have a dish that never gets old because it can be reinvented each time you make it.