Healthy Rolled Chicken Breast Recipes for Meal Prep
If you’re looking for ways to spice up your meal prep routine, rolled chicken breasts are a fantastic option. They are not only versatile but also packed with protein and nutrients, making them a healthy choice for any diet. In this article, we will explore several delicious rolled chicken breast recipes that are perfect for meal prep, ensuring you have flavorful meals ready to go throughout the week.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
- 4 boneless, skinless chicken breasts
- 1 cup fresh spinach
- 1/2 cup feta cheese, crumbled
- 1/4 cup sun-dried tomatoes, chopped
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- Toothpicks or kitchen twine for securing
- Preheat your oven to 375°F (190°C).
- Place the chicken breasts between two sheets of plastic wrap and pound them to an even thickness using a meat mallet.
- In a bowl, combine the spinach, feta cheese, and sun-dried tomatoes. Mix well.
- Season the chicken breasts with garlic powder, onion powder, salt, and pepper.
- Spread an even layer of the spinach mixture onto each chicken breast.
- Carefully roll the chicken breasts up tightly, starting from one end.
- Secure the rolls with toothpicks or tie them with kitchen twine.
- Heat olive oil in a large oven-safe skillet over medium heat. Sear the chicken rolls for 3-4 minutes on each side until golden brown.
- Transfer the skillet to the preheated oven and bake for 20 minutes or until the chicken is cooked through.
- Remove from the oven and let rest for 5 minutes before slicing. Serve warm or allow to cool for meal prep containers.
Why Choose Rolled Chicken Breasts?
Rolled chicken breasts provide a delightful twist to your standard chicken dish. They allow for creativity in flavors and ingredients while ensuring that the chicken remains juicy and tender. The versatility of rolled chicken means you can experiment with various fillings like vegetables, cheeses, and herbs. Plus, they are easy to prepare in advance, making them perfect for meal prepping.
More Healthy Rolled Chicken Breast Recipes
Now that you know the basics, let’s dive into more healthy rolled chicken breast recipes. Each recipe is designed to be simple yet flavorful, perfect for those busy days when you need a nutritious meal without the hassle.
1. Italian Herb Chicken Rolls
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
- 4 boneless, skinless chicken breasts
- 1/2 cup mozzarella cheese, shredded
- 1/4 cup roasted red peppers, sliced
- 1 tablespoon Italian seasoning
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
- Toothpicks or kitchen twine
- Preheat the oven to 375°F (190°C).
- Flatten the chicken breasts to an even thickness.
- Season with salt, pepper, and Italian seasoning.
- Layer mozzarella cheese and roasted red peppers on each chicken breast.
- Roll up the chicken tightly and secure with toothpicks.
- Drizzle with balsamic vinegar.
- Sear in a skillet for 3-4 minutes on each side, then bake for 20 minutes.
- Let rest, slice, and enjoy!
2. Spinach and Ricotta Stuffed Chicken
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
- 4 boneless, skinless chicken breasts
- 1 cup ricotta cheese
- 1 cup fresh spinach, chopped
- 1/4 cup Parmesan cheese, grated
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Toothpicks or kitchen twine
- Preheat the oven to 375°F (190°C).
- Mix ricotta cheese, spinach, Parmesan, garlic powder, salt, and pepper in a bowl.
- Flatten chicken breasts and place a generous amount of the filling in each.
- Roll up and secure with toothpicks.
- Place in a greased baking dish and bake for 30 minutes.
- Allow to cool slightly before slicing.
3. Southwestern Chicken Rolls
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
- 4 boneless, skinless chicken breasts
- 1/2 cup black beans, rinsed and drained
- 1/2 cup corn, frozen or fresh
- 1/4 cup cheddar cheese, shredded
- 1 teaspoon cumin
- Salt and pepper to taste
- Toothpicks or kitchen twine
- Preheat the oven to 375°F (190°C).
- Combine black beans, corn, cheddar, cumin, salt, and pepper in a bowl.
- Flatten chicken breasts and fill each with the mixture.
- Roll and secure with toothpicks.
- Bake for 30 minutes or until chicken is cooked through.
- Let rest, slice, and serve.
Tips for Meal Prepping with Rolled Chicken Breasts
Meal prepping can save you time and stress during the week. Here are some tips to make your rolled chicken breast meals even easier:
- Cook in bulk: Prepare multiple batches of different rolled chicken recipes at once.
- Store properly: Use airtight containers to keep your meals fresh throughout the week.
- Label your containers: Include the date and contents for easy identification.
- Reheat carefully: Use the microwave or oven to reheat, ensuring the chicken stays moist.
FAQs
1. Can I use other types of meat for rolled recipes?
Absolutely! While chicken is a popular choice, you can use pork, turkey, or beef for similar rolled recipes. Just adjust cooking times accordingly.
2. How long can I store rolled chicken in the fridge?
Rolled chicken can typically be stored in the refrigerator for up to 4 days. Ensure they are in airtight containers to maintain freshness.
3. Can I freeze rolled chicken meals?
Yes, rolled chicken can be frozen. Wrap each roll tightly in plastic wrap and then in aluminum foil before placing them in a freezer bag. They can last up to 3 months in the freezer.
4. What are some good sides to serve with rolled chicken?
Rolled chicken pairs well with a variety of sides, including steamed vegetables, quinoa, or a fresh salad. You can customize based on your taste preferences.
In conclusion, healthy rolled chicken breast recipes are a wonderful addition to your meal prep arsenal. With their versatility, ease of preparation, and nutritional benefits, these recipes will keep your meals exciting and satisfying. Try out these recipes today and enjoy the deliciousness they bring to your table!
