High Protein Chicken Roll-Ups

Name: High Protein Chicken Roll-Ups
Total time: 6 min
Cuisine: American
Ingredients: 1000 grams chicken breast; 10 grams oil; 2 tsp garlic powder; 2 tsp onion powder; 2 tsp paprika; 2 tsp salt; 8 grams black pepper; 16 medium size protein tortillas; 160 grams shredded cheese (fat reduced gouda); 200 grams cottage cheese; 25 grams sriracha; 25 grams honey; 60 grams avocado; 30 grams cream cheese; 1 half lime juice; 1 pinch salt; 2 dashes garlic powder; 45 grams buttermilk; 45 grams skyr or greek yogurt; 15 grams mustard; 15 grams honey; 2 dashes garlic powder; 2 dashes onion powder; 1 pinch salt; 1 half lime juice

Serves 1

youtube.com

High Protein Chicken Roll-Ups

youtube.com

Serves 1

Directions

1Cut the chicken into thin slices and then again into bite-sized pieces. Place all pieces into a bowl.
2Season with 10 grams of oil, 2 tsp each of onion powder, garlic powder, paprika, 2 tsp of salt, and 8 grams of freshly ground black pepper. Mix everything until the meat is covered with seasoning.
3Add batches of chicken to a pan on medium-high heat and fry for 1 minute on each side, making sure not to overcrowd the pan. Repeat with all chicken pieces.
4Remove the chicken from the heat and add it to a bowl.
5In a blender, combine 200 grams of cottage cheese, 25 grams of sriracha, and 25 grams of honey. Blend on high for 1-2 minutes until smooth.
6Add the sauce to the bowl with the chicken and stir to coat.
7Lay out 5-6 tortillas at a time, and spread 10 grams of shredded cheese on each.
8Add 60 grams of chicken to each tortilla and roll them up tightly.
9Place the chicken roll-ups on a baking sheet and bake for 6-7 minutes at 200°C or 400°F.
10Remove the baked tortillas from the sheet and store them in ziploc bags in the freezer for up to 3 months.

Ingredients

1000 grams chicken breast
10 grams oil
2 tsp garlic powder
2 tsp onion powder
2 tsp paprika
2 tsp salt
8 grams black pepper
16 medium size protein tortillas
160 grams shredded cheese (fat reduced gouda)
200 grams cottage cheese
25 grams sriracha
25 grams honey
60 grams avocado
30 grams cream cheese
1 half lime juice
1 pinch salt
2 dashes garlic powder
45 grams buttermilk
45 grams skyr or greek yogurt
15 grams mustard
15 grams honey
2 dashes garlic powder
2 dashes onion powder
1 pinch salt
1 half lime juice

Equipment

knifebowlpanblenderkitchen scalebaking sheetziploc bagmicrowavepaper towel

Tips

Cut the chicken into thin slices and then into bite-sized pieces.
Don't overfill the pan or you won't get proper color on the meat.
You don't need to cook the chicken fully through yet.
The meat is still hot and continues cooking even if it’s not in the pan anymore.
You can slightly undercook the meat and remove it, then it will continue cooking to a safe temperature in the bowl.
A wet paper towel helps cook them faster and prevents them from getting too hard.
The best way to store them is to fill a ziploc bag with 5-6 roll-ups, and then put them into the freezer where they last for about 3 months.
When you want the snack, simply put them on a plate. You can try wrapping one in a wet paper towel and see if you like them more this way, then microwave at 600 watts for about 4 minutes. It doesn't make a massive difference in my opinion

High Protein Chicken Roll-Ups

Serves 1

youtube.com

High Protein Chicken Roll-Ups

youtube.com

Serves 1

Directions

1Cut the chicken into thin slices and then again into bite-sized pieces. Place all pieces into a bowl.
2Season with 10 grams of oil, 2 tsp each of onion powder, garlic powder, paprika, 2 tsp of salt, and 8 grams of freshly ground black pepper. Mix everything until the meat is covered with seasoning.
3Add batches of chicken to a pan on medium-high heat and fry for 1 minute on each side, making sure not to overcrowd the pan. Repeat with all chicken pieces.
4Remove the chicken from the heat and add it to a bowl.
5In a blender, combine 200 grams of cottage cheese, 25 grams of sriracha, and 25 grams of honey. Blend on high for 1-2 minutes until smooth.
6Add the sauce to the bowl with the chicken and stir to coat.
7Lay out 5-6 tortillas at a time, and spread 10 grams of shredded cheese on each.
8Add 60 grams of chicken to each tortilla and roll them up tightly.
9Place the chicken roll-ups on a baking sheet and bake for 6-7 minutes at 200°C or 400°F.
10Remove the baked tortillas from the sheet and store them in ziploc bags in the freezer for up to 3 months.

Ingredients

1000 grams chicken breast
10 grams oil
2 tsp garlic powder
2 tsp onion powder
2 tsp paprika
2 tsp salt
8 grams black pepper
16 medium size protein tortillas
160 grams shredded cheese (fat reduced gouda)
200 grams cottage cheese
25 grams sriracha
25 grams honey
60 grams avocado
30 grams cream cheese
1 half lime juice
1 pinch salt
2 dashes garlic powder
45 grams buttermilk
45 grams skyr or greek yogurt
15 grams mustard
15 grams honey
2 dashes garlic powder
2 dashes onion powder
1 pinch salt
1 half lime juice

Equipment

knifebowlpanblenderkitchen scalebaking sheetziploc bagmicrowavepaper towel

Tips

Cut the chicken into thin slices and then into bite-sized pieces.
Don't overfill the pan or you won't get proper color on the meat.
You don't need to cook the chicken fully through yet.
The meat is still hot and continues cooking even if it’s not in the pan anymore.
You can slightly undercook the meat and remove it, then it will continue cooking to a safe temperature in the bowl.
A wet paper towel helps cook them faster and prevents them from getting too hard.
The best way to store them is to fill a ziploc bag with 5-6 roll-ups, and then put them into the freezer where they last for about 3 months.
When you want the snack, simply put them on a plate. You can try wrapping one in a wet paper towel and see if you like them more this way, then microwave at 600 watts for about 4 minutes. It doesn't make a massive difference in my opinion