High Protein Cheesy Chicken Parm Rolls
Serves 10
Directions
- 1Start by grabbing your chicken breast, slice it in half, and flatten it.
- 2Add 1 Tsp Salt, 1 Tsp Italian Herb Seasoning, 1 Tsp Garlic Powder, 1 Tsp Onion Powder, and 1 Tsp Smoked Paprika to the chicken.
- 3Dip each piece of chicken in flour, then whisked egg, then Italian breadcrumbs (seasoned with a dash of the same seasonings).
- 4Spray the coated chicken with light cooking oil and air fry until crispy.
- 5Dice the crispy chicken and set it aside.
- 6Grab a warm tortilla.
- 7Add 35g marinara/pizza sauce, 35g blended low-fat cottage cheese, 30g grated light mozzarella cheese, a portion of the crispy chicken, basil, and 5g parmesan cheese to the tortilla.
- 8Roll the tortilla.
- 9Repeat the process for the other nine rolls.
- 10Spray the rolled tortillas with some cooking oil.
- 11Add some more parmesan and parsley on top.
- 12Bake them in the oven until crispy and golden brown.
- 13Wrap them up, store them in the fridge or freezer.
- 14Reheat when ready to eat.
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 Eggs
- 150 g Plain Flour
- 150 g Panko/Italian Breadcrumbs
- Light 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
- Basil
- Dried Parsley
- Parsley Flakes
- Parmesan Cheese
Equipment
air fryeroven
Tips
- To save time, you can skip coating the chicken and simply season and cook it on a pan or air fryer for grilled chicken.
- To accurately calculate macros, weigh the chicken before and after dipping in flour/breadcrumbs to determine how much was used.
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