High Protein & Low Calorie Cheesy Chicken Parm Rolls

26 mins
Serves 10
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Directions

  1. 1Start by grabbing your chicken breast.
  2. 2Start by grabbing your chicken breast.
  3. 3Start by grabbing your chicken breast.
  4. 4Slice chicken in half and flatten.
  5. 5Slice chicken in half and flatten.
  6. 6Slice chicken in half and flatten.
  7. 7Add the seasonings listed in the caption below.
  8. 8Add the seasonings listed in the caption below.
  9. 9Add the seasonings listed in the caption below.
  10. 10Dip each piece in flour.
  11. 11Dip each piece in flour.
  12. 12Dip each piece in flour.
  13. 13Dip each piece in egg.
  14. 14Dip each piece in egg.
  15. 15Dip each piece in egg.
  16. 16Dip each piece in Italian breadcrumbs.
  17. 17Dip each piece in Italian breadcrumbs.
  18. 18Dip each piece in Italian breadcrumbs.
  19. 19Spray with light cooking oil.
  20. 20Spray with light cooking oil.
  21. 21Spray with light cooking oil.
  22. 22Air fry until crispy, then dice it and set it aside.
  23. 23Air fry until crispy, then dice it and set it aside.
  24. 24Air fry until crispy, then dice it and set it aside.
  25. 25Grab a warm tortilla.
  26. 26Grab a warm tortilla.
  27. 27Grab a warm tortilla.
  28. 28Add some marinara.
  29. 29Add some marinara.
  30. 30Add some marinara.
  31. 31Add blended cottage cheese.
  32. 32Add blended cottage cheese.
  33. 33Add blended cottage cheese.
  34. 34Add light mozzarella cheese.
  35. 35Add light mozzarella cheese.
  36. 36Add light mozzarella cheese.
  37. 37Add a portion of the crispy chicken.
  38. 38Add a portion of the crispy chicken.
  39. 39Add a portion of the crispy chicken.
  40. 40Add basil and parmesan cheese.
  41. 41Add basil and parmesan cheese.
  42. 42Add basil and parmesan cheese.
  43. 43Roll it and repeat for the other 9 rolls.
  44. 44Roll it and repeat for the other 9 rolls.
  45. 45Roll it and repeat for the other 9 rolls.
  46. 46Spray them with some cooking oil.
  47. 47Spray them with some cooking oil.
  48. 48Spray them with some cooking oil.
  49. 49Add more parmesan and parsley on top.
  50. 50Add more parmesan and parsley on top.
  51. 51Add more parmesan and parsley on top.
  52. 52Bake them in the oven until crispy and golden brown.
  53. 53Bake them in the oven until crispy and golden brown.
  54. 54Bake them in the oven until crispy and golden brown.
  55. 55Wrap them up, store them in the fridge or freezer, and reheat when ready to eat.
  56. 56Wrap them up, store them in the fridge or freezer, and reheat when ready to eat.
  57. 57Wrap them up, store them in the fridge or freezer, and reheat when ready to eat.

Ingredients

  • 1 kg Chicken Breast
  • 1 kg Chicken Breast
  • 1 kg Chicken Breast
  • 1 tsp Salt
  • 1 tsp Salt
  • 1 tsp Salt
  • 1 tsp Italian Herb Seasoning
  • 1 tsp Italian Herb Seasoning
  • 1 tsp Italian Herb Seasoning
  • 1 tsp Garlic Powder
  • 1 tsp Garlic Powder
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Onion Powder
  • 1 tsp Onion Powder
  • 1 tsp Smoked Paprika
  • 1 tsp Smoked Paprika
  • 1 tsp Smoked Paprika
  • 2 Eggs
  • 2 Eggs
  • 2 Eggs
  • 150 g Plain Flour
  • 150 g Plain Flour
  • 150 g Plain Flour
  • 150 g Panko/Italian Breadcrumbs
  • 150 g Panko/Italian Breadcrumbs
  • 150 g Panko/Italian Breadcrumbs
  • Cooking Oil Spray
  • Cooking Oil Spray
  • Cooking Oil Spray
  • 10 Warm Tortillas
  • 10 Warm Tortillas
  • 10 Warm Tortillas
  • 35 g Marinara/Pizza Sauce
  • 35 g Marinara/Pizza Sauce
  • 35 g Marinara/Pizza Sauce
  • 35 g Blended Low Fat Cottage Cheese
  • 35 g Blended Low Fat Cottage Cheese
  • 35 g Blended Low Fat Cottage Cheese
  • 30 g Grated Light Mozzarella Cheese
  • 30 g Grated Light Mozzarella Cheese
  • 30 g Grated Light Mozzarella Cheese
  • 5 g Grated Parmesan Cheese
  • 5 g Grated Parmesan Cheese
  • 5 g Grated Parmesan Cheese
  • Dried Parsley
  • Dried Parsley
  • Dried Parsley
  • Parsley Flakes
  • Parsley Flakes
  • Parsley Flakes
  • Parmesan Cheese
  • Parmesan Cheese
  • Parmesan Cheese

Equipment

Air FryerOvenBaking SheetMeat Mallet

Tips

  • To save time, you can skip coating the chicken and simply season and cook it on a pan or in an air fryer to make grilled chicken.
  • To accurately calculate macros, weigh the chicken before and after dipping in flour and breadcrumbs to know exactly how much was used.