Rolled Up Chicken with Feta: 5 Easy Mediterranean Tips

Name: Rolled Up Chicken with Feta
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 4 boneless, skinless chicken breasts; 2 tbsp olive oil; 1 tsp salt; ½ tsp black pepper; 1 tsp paprika; 1 cup crumbled feta cheese; 2 cups fresh spinach; 4 sun-dried tomatoes, finely chopped; 2 cloves garlic, minced; ¼ tsp red pepper flakes; 1 tbsp olive oil

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To Rolled Up Chicken with Feta

I still remember the first time I made rolled chicken — I was a broke culinary student trying to impress a date. My fridge was basically a ghost town, but I had chicken breasts, a block of feta, and a stubborn belief that I could pull off something restaurant-worthy. That night taught me two things: one, you can do a lot with a little, and two, chicken loves feta the way pasta loves sauce.

This dish? It’s juicy chicken wrapped around a creamy, salty feta filling, with spinach and sun-dried tomatoes for a hit of Mediterranean sunshine. The best part? It looks like you spent hours, but it’s actually weeknight-friendly.

Why You’ll Love Rolled Up Chicken with Feta

Restaurant-quality at home – Your dinner table just got an upgrade.
Juicy, cheesy goodness – Melted feta tucked into perfectly cooked chicken.
Mediterranean flavors – Spinach, garlic, and sun-dried tomatoes bring the coast to you.
Great for meal prep – Stays flavorful even after reheating.
Low-carb and keto-friendly – Big on flavor, light on carbs.

Required Kitchen Tools for Rolled Up Chicken with Feta

Sharp chef’s knife
Cutting board
Mixing bowl
Meat mallet (or rolling pin)
Toothpicks or kitchen twine
Large skillet or baking dish
Tongs
Meat thermometer

Rolled Up Chicken with Feta Ingredients

For the Chicken:

4 boneless, skinless chicken breasts
2 tbsp olive oil
1 tsp salt
½ tsp black pepper
1 tsp paprika

For the Filling:

1 cup crumbled feta cheese
2 cups fresh spinach
4 sun-dried tomatoes, finely chopped
2 cloves garlic, minced
¼ tsp red pepper flakes
1 tbsp olive oil

Variations for Rolled Up Chicken with Feta

Different cheese options – Goat cheese, ricotta, or cream cheese.
Adding fresh herbs – Basil, oregano, or parsley.
Creamy version – Stir a spoon of cream cheese into the filling.
Alternative meats – Turkey cutlets or pork loin.
Spicier version – Add chopped jalapeños or extra chili flakes.

Step-by-Step Instructions for Rolled Up Chicken with Feta

Rolled Up Chicken with Feta — sliced rolled chicken stuffed with feta, spinach, and sun-dried tomatoes in a rich herb butter sauce.

1. Prepare the Chicken

Butterfly each chicken breast: Place it flat on your cutting board, press down gently with your palm, and slice horizontally through the thickest part—stop just before cutting all the way through.
Pound evenly: Place the butterflied breast between two sheets of parchment or plastic wrap and use a meat mallet (or rolling pin) to pound to about ¼-inch thickness. Even thickness means even cooking.
Season generously: Sprinkle both sides with salt, pepper, and paprika. Seasoning now helps flavor the meat from the inside out.

Chef’s tip: Don’t skip pounding—the chicken should feel slightly flexible and even all over. Thick spots will cook slower, leaving the rest overdone.

2. Make the Filling

Heat 1 tbsp olive oil in a skillet over medium heat until the surface looks shimmery.
Add minced garlic and sauté just 30 seconds—you want fragrant, not burnt.
Toss in the spinach and cook until wilted and deep green, about 1–2 minutes.
Remove from heat, then stir in crumbled feta, finely chopped sun-dried tomatoes, and red pepper flakes. The residual heat will soften the cheese slightly, helping it bind the mixture.

Chef’s tip: Drain sun-dried tomatoes well before chopping—extra oil can make the filling slippery and harder to roll.

3. Fill and Roll the Chicken

Lay the seasoned chicken breasts flat.
Spoon the filling evenly over each piece, leaving about ½ inch of space at the edges to prevent leaks.
Roll tightly, starting from the narrowest end, and tuck in the filling as you go.
Secure with toothpicks or tie with kitchen twine.

Chef’s tip: Roll snugly, not forcefully—pressing too hard can squeeze the filling out before it hits the pan.

4. Sear the Chicken

Heat 1 tbsp olive oil in a skillet over medium-high heat until hot but not smoking.
Place the chicken seam-side down first to help seal it.
Sear on all sides until a deep golden brown crust forms, about 2–3 minutes per side.

Chef’s tip: Don’t overcrowd the pan—it’ll steam instead of sear. Work in batches if needed.

5. Bake the Chicken

Transfer the seared chicken to a baking dish.
Bake at 375°F (190°C) for 20–25 minutes, or until the internal temperature reaches 165°F (74°C).
Let rest for 5 minutes before slicing into rounds.

Chef’s tip: Resting is key—those juices inside? That’s flavor you don’t want on the cutting board.

Serving and Decoration Ideas for Rolled Up Chicken with Feta

Slice into medallions for an elegant look.
Drizzle with balsamic glaze.
Garnish with fresh parsley or basil.
Pair with: roasted potatoes, grilled vegetables, or a crisp Mediterranean salad.

Rolled chicken breast stuffed with feta, spinach, and sun-dried tomatoes in golden herb glaze

Variations and Substitutions for Rolled Up Chicken with Feta

Bacon-wrapped – Wrap before searing for extra richness.
Mushroom lovers – Add sautéed mushrooms to the filling.
Lemon zest – For a brighter flavor.
Vegan twist – Use tofu sheets and dairy-free feta.

Tips for the Best Rolled Up Chicken with Feta

Don’t overstuff – You want a tight roll, not a blowout.
Pound evenly – Avoid thick spots that won’t cook through.
Sear before baking – Locks in flavor and color.
Let it rest – Keeps those juices inside.

How to Serve Rolled Up Chicken with Feta

Over a bed of lemony couscous.
Alongside roasted asparagus.
With a side of tzatziki sauce for dipping.

Storing and Reheating Rolled Up Chicken with Feta

Fridge – Store in an airtight container for up to 4 days.
Freezer – Wrap tightly in foil and freeze for up to 2 months.
Reheat – Oven at 325°F until warmed through; avoid microwaving to keep it juicy.

Mediterranean Pasta Salad – emiliorecipes.com/italian-pasta-salad
Street Corn Chicken Rice Bowl – emiliorecipes.com/street-corn-chicken-rice-bowl
Fiesta Lime Chicken – emiliorecipes.com/fiesta-lime-chicken
Creamy Chicken & Rice – emiliorecipes.com/creamy-smothered-chicken-and-rice
Lemon Pepper Chicken – emiliorecipes.com/lemon-pepper-chicken

Benefits of Rolled Up Chicken with Feta

Benefit	Why It Matters
High in Protein	Keeps you full and supports muscle health.
Low-Carb Friendly	Works for keto and low-carb lifestyles.
Mediterranean Flavors	Bright, fresh taste that feels vacation-worthy.
Impressive Presentation	Looks like fine dining, easy to make at home.
Versatile	Works for weeknights, meal prep, or dinner parties.
Customizable	Swap fillings, herbs, and cheeses to suit your taste.

Rolled Up Chicken with Feta FAQs

Can I make this ahead of time?

Yes, assemble and refrigerate up to 24 hours before cooking.

Can I cook this entirely on the stovetop?

Yes, but keep the heat low after searing to cook through without burning.

How do I stop the filling from falling out?

Roll tightly and secure with enough toothpicks.

Can I use chicken thighs?

Yes, but you’ll need to pound them thinner for even cooking.