# High Protein Cheesy Chicken Parm Rolls

These cheesy chicken parm rolls are a high-protein, low-calorie 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 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

## Instructions

1. Start by grabbing your chicken breast, slice it in half, and flatten it.
2. Add 1 Tsp Salt, 1 Tsp Italian Herb Seasoning, 1 Tsp Garlic Powder, 1 Tsp Onion Powder, and 1 Tsp Smoked Paprika to the chicken.
3. Dip each piece of chicken in flour, then whisked egg, then Italian breadcrumbs (seasoned with a dash of the same seasonings).
4. Spray the coated chicken with light cooking oil and air fry until crispy.
5. Dice the crispy chicken and set it aside.
6. Grab a warm tortilla.
7. Add 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.
8. Roll the tortilla.
9. Repeat the process for the other nine rolls.
10. Spray the rolled tortillas with some cooking oil.
11. Add some more parmesan and parsley on top.
12. Bake them in the oven until crispy and golden brown.
13. Wrap them up, store them in the fridge or freezer.
14. Reheat when ready to eat.

## Equipment

- air fryer
- oven

## 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.

## Source

- Original video: https://www.instagram.com/reel/DM-KruyzfvI/?igsh=MzRlODBiNWFlZA==
- Recipe page: https://www.cliprecipe.com/recipe/c0fef6bf-af90-488b-b780-ebca512ff48a
- Extracted: 2026-05-26

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