Rolled Chicken with Feta & Spinach is a Mediterranean-inspired dish that’s both elegant and incredibly easy to prepare. Whether you’re cooking for guests or looking to upgrade your weeknight dinner, this recipe delivers a mouthwatering combination of flavors and textures.
Inside each tender chicken breast is a savory filling of sautéed spinach and creamy, tangy feta cheese. When rolled, baked, and sliced, each piece reveals a beautiful spiral of green and white — making it as visually appealing as it is delicious.
It’s a great way to keep lean chicken breast moist and flavorful, with the salty brightness of feta and the earthiness of spinach in every bite. Best of all, it’s naturally low in carbs and high in protein, making it ideal for balanced eating.
Ingredients Overview
Chicken Breasts
Use large, boneless, skinless chicken breasts that can be pounded thin and rolled easily. Aim for uniform thickness (about ¼ inch) to ensure even cooking. If your chicken breasts are thick, slice them horizontally and then pound them flat.
Tip: Always trim off excess fat or tendons before working with the meat.
Fresh Baby Spinach
Fresh spinach brings vibrant flavor and moisture to the filling. You’ll sauté it briefly to wilt and remove excess water, which keeps the filling from making the roll soggy.
Substitute: Frozen spinach works if well-drained and squeezed dry, but fresh gives better texture.
Feta Cheese
Feta adds a salty, tangy element that complements the mild chicken and earthy greens. Crumbled feta mixes easily with sautéed spinach, forming a rich filling without needing extra fat or sauce.
Variations: Try herbed feta, goat cheese, or even cream cheese blended with feta for extra creaminess.
Garlic & Onion
Minced garlic and finely chopped onion boost the savory flavor of the filling. Sautéing them with the spinach adds depth and a hint of sweetness.
Olive Oil
Used for sautéing and brushing the outside of the rolls before baking. Choose extra virgin for the best flavor.
Seasonings
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Salt and black pepper (to taste)
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Dried oregano or thyme for a Mediterranean touch
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Optional red pepper flakes for heat
Toothpicks or Kitchen Twine
Essential to hold the rolled chicken together while baking. Toothpicks are easy and disposable; just remember to remove them before serving.
Step-by-Step Instructions
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Preheat oven to 375°F (190°C).
Line a baking dish with parchment paper or lightly grease it. -
Prepare the spinach filling.
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Heat 1 tablespoon olive oil in a skillet over medium heat.
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Add ¼ cup finely chopped onion and sauté until soft (about 3 minutes).
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Stir in 2 cloves minced garlic and cook until fragrant.
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Add 4 cups fresh baby spinach and cook until wilted, about 2–3 minutes.
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Transfer to a bowl, let cool slightly, then stir in ½ cup crumbled feta.
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Season with salt, pepper, and a pinch of oregano.
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Prep the chicken.
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Lay each chicken breast between two sheets of plastic wrap or parchment.
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Pound evenly to about ¼ inch thickness using a meat mallet or rolling pin.
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Season both sides lightly with salt, pepper, and dried herbs.
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Assemble the rolls.
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Spoon 2–3 tablespoons of spinach-feta mixture onto each flattened chicken breast.
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Spread evenly, leaving a small border.
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Starting from one end, roll tightly like a jelly roll.
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Secure each roll with 2–3 toothpicks.
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Sear for extra flavor (optional but recommended).
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Heat 1 tablespoon olive oil in a skillet.
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Sear the rolls on all sides until golden, about 4–5 minutes total.
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This locks in flavor and creates a nice crust.
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Bake the chicken.
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Transfer seared rolls to prepared baking dish.
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Bake uncovered for 20–25 minutes, until internal temp reaches 165°F (74°C).
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Let rest 5 minutes before slicing.
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Slice and serve.
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Remove toothpicks carefully.
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Slice into medallions to reveal the filling spiral, or serve whole.
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Tips, Variations & Substitutions
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Add sun-dried tomatoes to the filling for sweet-tart contrast.
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Use boneless chicken thighs for a juicier, richer result.
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Add lemon zest or a squeeze of juice to the filling for brightness.
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Stuff with mozzarella for a milder, melty version.
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Make it spicy with chopped jalapeño or red pepper flakes.
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Dairy-free? Try sautéed mushrooms and garlic instead of feta.
For a gluten-free dinner, this recipe is already compliant — just make sure any added ingredients (like store-bought feta) are certified GF.
Serving Ideas & Occasions
Rolled Chicken with Feta & Spinach fits a variety of meals:
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Serve with roasted potatoes, grilled vegetables, or herbed quinoa for a Mediterranean feast.
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Pair with a Greek salad and tzatziki for a lighter summer dinner.
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Add a drizzle of balsamic glaze or a side of lemony yogurt sauce to elevate the dish.
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Slice into rounds for party appetizers or brunch platters.
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Pack leftovers cold for a protein-rich lunchbox option.
It’s an excellent choice for holidays, date nights, or meal prep because it reheats well and looks beautiful when sliced.
Nutritional & Health Notes
This dish is naturally high in protein and low in carbs, thanks to the lean chicken and nutrient-dense spinach. Each serving (one rolled chicken breast) offers approximately:
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Calories: 300–350
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Protein: 30–35g
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Carbs: 4–6g
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Fat: 15–18g (depending on feta and olive oil amount)
Spinach provides iron, vitamin K, and fiber, while feta adds calcium and probiotics (if made from sheep’s milk). Use reduced-fat feta or less oil for a lighter version.
For a heart-healthier spin, reduce added salt and use olive oil spray instead of drizzling.
FAQs
Q1: Can I prepare this dish ahead of time?
Yes! You can assemble the chicken rolls and refrigerate them (uncooked) up to 24 hours in advance. Bake when ready to serve.
Q2: What’s the best way to keep the rolls from unrolling?
Toothpicks or kitchen twine are the easiest tools. Just be sure to place the seam side down in the pan, and secure tightly.
Q3: Can I freeze these?
Yes, but freeze them before baking. Wrap tightly in plastic and freeze up to 2 months. Thaw in the fridge overnight, then bake as directed.
Q4: Is feta cheese too salty for this dish?
Feta can be salty, so it’s best to taste the filling before seasoning. You can rinse the feta or use a reduced-sodium variety.
Q5: Can I make this recipe dairy-free?
Yes. Replace the feta with sautéed mushrooms, mashed avocado, or a vegan cheese substitute. Nutritional yeast can also add cheesy flavor.
Q6: How do I know the chicken is cooked through?
Use a digital meat thermometer. The internal temperature should be 165°F (74°C) in the thickest part. Let rest before slicing to retain juices.
Q7: Can I use frozen spinach instead of fresh?
Absolutely. Just thaw and squeeze out all excess liquid using a clean towel before mixing it into the filling.