# Cheesy Chicken Parm Rolls

These cheesy chicken parm rolls are high in protein and low in calories, making them an easy, healthy, and delicious meal prep option that can be stored in the freezer for weeks.

- 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 & Onion Powder
- 1 Tsp Smoked Paprika
- 150 g Plain Flour
- 2 Whisked Eggs
- 150 g Italian Breadcrumbs
- Light Cooking Oil Spray
- 1 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. Grab your chicken breast and slice it in half.
2. Beat your chicken breast to flatten it.
3. Add 1 Tsp Salt, 1 Tsp Italian Herb Seasoning, 1 Tsp Garlic & Onion Powder, and 1 Tsp Smoked Paprika to the chicken.
4. Dip each seasoned chicken piece in plain flour.
5. Dip the floured chicken in whisked eggs.
6. Dip the egg-coated chicken in Italian breadcrumbs.
7. Spray the breaded chicken with light cooking oil.
8. Air fry the chicken at 200°C/400°F for 14-16 minutes, flipping and spraying halfway through, until crispy.
9. Dice the cooked chicken into small pieces and set aside.
10. Grab a warm small/medium tortilla.
11. Add 35g of Marinara/Pizza Sauce to the tortilla.
12. Add 35g of blended cottage cheese to the tortilla.
13. Add 30g of light mozzarella cheese to the tortilla.
14. Equally distribute a portion of the crispy chicken over the cheese.
15. Sprinkle dried basil and 5g of parmesan cheese on top of the chicken.
16. Roll the tortilla tightly to form a roll.
17. Repeat the rolling process for the other 9 rolls.
18. Spray the assembled rolls with some cooking oil.
19. Add more parmesan cheese and parsley flakes on top of the rolls.
20. Oven bake the rolls at 200°C/400°F for 5-10 minutes until crispy and golden brown.
21. Serve and enjoy.

## Equipment

- meat tenderizer
- air fryer
- oven

## Tips

- 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 to save time.
- Not all the flour & breadcrumbs get used - to accurately calculate the macros weigh the chicken before & after you dip it in the flour/breadcrumbs to tell exactly how much was used & stuck to the chicken in total.
- Wrap and store the rolls in the fridge or freezer and reheat when ready to eat.

## Source

- Original video: https://www.instagram.com/reel/DM-KruyzfvI/?igsh=MW8wYjNwcmIyNGQ1Yw==
- Recipe page: https://www.cliprecipe.com/recipe/8d867794-c08a-4eaa-8474-f22cadef253b
- Extracted: 2025-08-21

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