# High Protein & Low Calorie Cheesy Chicken Parm Rolls

These cheesy chicken parm rolls are high in protein and low in calories, making them perfect for meal prepping.

- Servings: 10 servings
- Cuisine: Italian
- Category: Dinner
- Language: en

## Ingredients

- 1 kg Boneless & Skinless Chicken Breast
- 1 tsp Salt
- 1 tsp Italian Herb Seasoning
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Smoked Paprika
- 2 Whisked Eggs
- 150 g Plain Flour
- 150 g Italian Breadcrumbs
- Light Cooking Oil Spray
- 10 Warm Small/Medium Tortilla
- 35 g Marinara/Pizza Sauce
- 35 g Blended Cottage Cheese
- 30 g Light Mozzarella
- Dried Basil
- 5 g Parmesan Cheese
- Parsley Flakes

## Instructions

1. Slice chicken breast in half and flatten it.
2. Season the chicken with salt, Italian herb seasoning, garlic & onion powder, and smoked paprika.
3. Dip each piece of chicken in plain flour, then whisked eggs, then Italian breadcrumbs (mixed with a dash of the same seasonings).
4. Spray the coated chicken with light cooking oil spray.
5. Air fry the chicken at 200°C/400°F for 14-16 minutes, flipping and spraying halfway, until crispy.
6. Dice the cooked chicken and set it aside.
7. Grab a warm small/medium tortilla.
8. Add marinara/pizza sauce to the tortilla.
9. Add blended cottage cheese to the tortilla.
10. Add light mozzarella cheese to the tortilla.
11. Equally distribute a portion of the crispy chicken onto the tortilla.
12. Sprinkle dried basil and parmesan cheese on top of the chicken.
13. Roll the tortilla tightly.
14. Repeat the rolling process for the other 9 rolls.
15. Spray the rolled tortillas with cooking oil spray.
16. Add more parmesan cheese and parsley flakes on top of the rolls.
17. Oven bake the rolls at 200°C/400°F for 5-10 minutes until crispy and golden brown.
18. Wrap the finished rolls, store them in the fridge or freezer, and reheat when ready to eat.

## Equipment

- meat tenderizer
- baking tray
- air fryer
- oven

## 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.

## Source

- Original video: https://www.instagram.com/reel/DM-KruyzfvI/
- Recipe page: https://www.cliprecipe.com/recipe/60a8b746-1190-432a-a41a-06aea0c9b209
- Extracted: 2025-09-21

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