# High Protein & Low Calorie Cheesy Chicken Parm Rolls

These cheesy chicken parmesan rolls are easy to meal prep and are high in protein and low in calories.

- Servings: 10 servings
- Total time: 26 min
- Cuisine: Italian
- Category: Dinner
- Language: en

## Ingredients

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

## Instructions

1. Start by grabbing your chicken breast.
2. Slice chicken in half and flatten.
3. Add the seasonings listed in the caption below.
4. Dip each piece in flour.
5. Dip each piece in egg.
6. Dip each piece in Italian breadcrumbs.
7. Spray with light cooking oil.
8. Air fry until crispy, then dice it and set it aside.
9. Grab a warm tortilla.
10. Add some marinara.
11. Add blended cottage cheese.
12. Add light mozzarella cheese.
13. Add a portion of the crispy chicken.
14. Add basil and parmesan cheese.
15. Roll it and repeat for the other 9 rolls.
16. Spray them with some cooking oil.
17. Add more parmesan and parsley on top.
18. Bake them in the oven until crispy and golden brown.
19. Wrap them up, store them in the fridge or freezer, and reheat when ready to eat.

## Equipment

- Air Fryer
- Oven
- Baking Sheet
- Meat 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.

## Source

- Original video: https://www.tiktok.com/t/ZP8BLxDFg/
- Recipe page: https://www.cliprecipe.com/recipe/35271091-a034-4569-b123-c13e4ab99607
- Extracted: 2025-08-17

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt