High Protein & Low Calorie Cheesy Chicken Parm Rolls

Serves 10
instagram.com

Directions

  1. 1Slice chicken breast in half and flatten it.
  2. 2Slice chicken breast in half and flatten it.
  3. 3Slice chicken breast in half and flatten it.
  4. 4Season the chicken with salt, Italian herb seasoning, garlic & onion powder, and smoked paprika.
  5. 5Season the chicken with salt, Italian herb seasoning, garlic & onion powder, and smoked paprika.
  6. 6Season the chicken with salt, Italian herb seasoning, garlic & onion powder, and smoked paprika.
  7. 7Dip each piece of chicken in plain flour, then whisked eggs, then Italian breadcrumbs (mixed with a dash of the same seasonings).
  8. 8Dip each piece of chicken in plain flour, then whisked eggs, then Italian breadcrumbs (mixed with a dash of the same seasonings).
  9. 9Dip each piece of chicken in plain flour, then whisked eggs, then Italian breadcrumbs (mixed with a dash of the same seasonings).
  10. 10Spray the coated chicken with light cooking oil spray.
  11. 11Spray the coated chicken with light cooking oil spray.
  12. 12Spray the coated chicken with light cooking oil spray.
  13. 13Air fry the chicken at 200°C/400°F for 14-16 minutes, flipping and spraying halfway, until crispy.
  14. 14Air fry the chicken at 200°C/400°F for 14-16 minutes, flipping and spraying halfway, until crispy.
  15. 15Air fry the chicken at 200°C/400°F for 14-16 minutes, flipping and spraying halfway, until crispy.
  16. 16Dice the cooked chicken and set it aside.
  17. 17Dice the cooked chicken and set it aside.
  18. 18Dice the cooked chicken and set it aside.
  19. 19Grab a warm small/medium tortilla.
  20. 20Grab a warm small/medium tortilla.
  21. 21Grab a warm small/medium tortilla.
  22. 22Add marinara/pizza sauce to the tortilla.
  23. 23Add marinara/pizza sauce to the tortilla.
  24. 24Add marinara/pizza sauce to the tortilla.
  25. 25Add blended cottage cheese to the tortilla.
  26. 26Add blended cottage cheese to the tortilla.
  27. 27Add blended cottage cheese to the tortilla.
  28. 28Add light mozzarella cheese to the tortilla.
  29. 29Add light mozzarella cheese to the tortilla.
  30. 30Add light mozzarella cheese to the tortilla.
  31. 31Equally distribute a portion of the crispy chicken onto the tortilla.
  32. 32Equally distribute a portion of the crispy chicken onto the tortilla.
  33. 33Equally distribute a portion of the crispy chicken onto the tortilla.
  34. 34Sprinkle dried basil and parmesan cheese on top of the chicken.
  35. 35Sprinkle dried basil and parmesan cheese on top of the chicken.
  36. 36Sprinkle dried basil and parmesan cheese on top of the chicken.
  37. 37Roll the tortilla tightly.
  38. 38Roll the tortilla tightly.
  39. 39Roll the tortilla tightly.
  40. 40Repeat the rolling process for the other 9 rolls.
  41. 41Repeat the rolling process for the other 9 rolls.
  42. 42Repeat the rolling process for the other 9 rolls.
  43. 43Spray the rolled tortillas with cooking oil spray.
  44. 44Spray the rolled tortillas with cooking oil spray.
  45. 45Spray the rolled tortillas with cooking oil spray.
  46. 46Add more parmesan cheese and parsley flakes on top of the rolls.
  47. 47Add more parmesan cheese and parsley flakes on top of the rolls.
  48. 48Add more parmesan cheese and parsley flakes on top of the rolls.
  49. 49Oven bake the rolls at 200°C/400°F for 5-10 minutes until crispy and golden brown.
  50. 50Oven bake the rolls at 200°C/400°F for 5-10 minutes until crispy and golden brown.
  51. 51Oven bake the rolls at 200°C/400°F for 5-10 minutes until crispy and golden brown.
  52. 52Wrap the finished rolls, store them in the fridge or freezer, and reheat when ready to eat.
  53. 53Wrap the finished rolls, store them in the fridge or freezer, and reheat when ready to eat.
  54. 54Wrap the finished rolls, store them in the fridge or freezer, and reheat when ready to eat.

Ingredients

  • 1 kg Boneless & Skinless Chicken Breast
  • 1 kg Boneless & Skinless Chicken Breast
  • 1 kg Boneless & Skinless 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 Whisked Eggs
  • 2 Whisked Eggs
  • 2 Whisked Eggs
  • 150 g Plain Flour
  • 150 g Plain Flour
  • 150 g Plain Flour
  • 150 g Italian Breadcrumbs
  • 150 g Italian Breadcrumbs
  • 150 g Italian Breadcrumbs
  • Light Cooking Oil Spray
  • Light Cooking Oil Spray
  • Light Cooking Oil Spray
  • 10 Warm Small/Medium Tortilla
  • 10 Warm Small/Medium Tortilla
  • 10 Warm Small/Medium Tortilla
  • 35 g Marinara/Pizza Sauce
  • 35 g Marinara/Pizza Sauce
  • 35 g Marinara/Pizza Sauce
  • 35 g Blended Cottage Cheese
  • 35 g Blended Cottage Cheese
  • 35 g Blended Cottage Cheese
  • 30 g Light Mozzarella
  • 30 g Light Mozzarella
  • 30 g Light Mozzarella
  • Dried Basil
  • Dried Basil
  • Dried Basil
  • 5 g Parmesan Cheese
  • 5 g Parmesan Cheese
  • 5 g Parmesan Cheese
  • Parsley Flakes
  • Parsley Flakes
  • Parsley Flakes

Equipment

meat tenderizerbaking trayair fryeroven

Tips

  • To save even more time you can completely skip the coating step for the crispy chicken & simply season the chicken & cook it on a pan/air fryer to make grilled chicken.
  • Not all the flour & breadcrumbs get used - to accurately calculate the macros weigh the chicken before & after you dip it in the flour/breadcrumbs. This will tell you exactly how much was used & stuck to the chicken in total.