High Protein Chicken Roll-Ups
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