# High Protein & Low Calorie Cheesy Chicken Parm Rolls

These high protein and low calorie cheesy chicken parm rolls are perfect for losing fat and building muscle, offering a delicious and healthy meal prep option.

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

## Ingredients

- 1 KG 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
- 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. Start by grabbing your chicken breast.
2. Slice chicken in half and flatten with a meat tenderizer.
3. Add 1 tsp Salt, 1 tsp Italian Herb Seasoning, 1 tsp Garlic & Onion Powder, and 1 tsp Smoked Paprika.
4. Dip each piece of chicken in flour.
5. Then dip in 2 whisked eggs.
6. Then dip in 150g Italian breadcrumbs.
7. Spray with light cooking oil.
8. Air fry at 200C/400F for 14-16 minutes, flipping and spraying halfway.
9. Dice the cooked chicken and set aside.
10. Grab a warm tortilla.
11. Add 35g marinara/pizza sauce.
12. Add 35g blended cottage cheese.
13. Add 30g light mozzarella.
14. Add an equal portion of the crispy chicken.
15. Add dried basil.
16. Add 5g parmesan cheese.
17. Roll the tortilla.
18. Repeat for the other 9 rolls.
19. Spray the rolls with some cooking oil.
20. Add parsley flakes and parmesan cheese on top.
21. Bake them in the oven at 200C/400F for 5-10 minutes until crispy and golden brown.
22. Wrap them up.
23. Store them in the fridge or freezer.
24. Reheat when ready to eat.

## Equipment

- Meat tenderizer
- Air Fryer
- Oven

## Tips

- To save time, you can skip the breading and simply grill the chicken.
- Weigh chicken before and after coating to accurately calculate macros.

## Source

- Original video: https://www.youtube.com/shorts/Oy6RhoED9BI?feature=share
- Recipe page: https://www.cliprecipe.com/recipe/9c411459-eb60-4037-9396-3f7ebf05a2ec
- Extracted: 2025-08-12

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