# Cheesy Chicken Parm Rolls

These cheesy chicken parm rolls are high in protein and low in calories, making them ideal for meal prep and fat loss.

- 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 Powder
- 1 Tsp Onion Powder
- 1 Tsp Smoked Paprika
- 2 Eggs
- 150 g Plain Flour
- 150 g 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
- Dried Basil
- 5 g Parmesan Cheese
- Parsley Flakes

## Instructions

1. Start by grabbing your chicken breast.
2. Then beat your meat to flatten it.
3. Add the seasonings: 1 tsp salt, 1 tsp Italian herb seasoning, 1 tsp garlic and onion powder, 1 tsp smoked paprika.
4. Dip each piece in 150g plain flour.
5. Then 2 whisked eggs.
6. Then 150g Italian breadcrumbs.
7. Spray with light cooking oil.
8. Air fry at 200°C/400°F for 14-16 minutes (flip and spray halfway).
9. Dice the cooked chicken and set it aside.
10. Grab one warm small/medium tortilla.
11. Add 35g marinara/pizza sauce.
12. Add 35g blended cottage cheese.
13. Add 30g light mozzarella.
14. Equally distribute chicken.
15. Add dried basil and 5g parmesan cheese.
16. Roll it and repeat for the other 9 rolls.
17. Spray them with light cooking oil spray.
18. Add more parmesan and parsley on top.
19. Bake them in the oven at 200°C/400°F for 5-10 minutes until crispy and golden brown.
20. Wrap them up, store them in the fridge or freezer, and reheat when ready to eat.

## Equipment

- Air Fryer
- Oven

## Tips

- To save even more time, you can completely skip the coating step for the crispy chicken and simply season the chicken and cook it on a pan/air fryer to make grilled chicken.
- Not all the flour and breadcrumbs get used – to accurately calculate the macros, weigh the chicken before and after you dip it in the flour/breadcrumbs. This will tell you exactly how much was used and stuck to the chicken in total.

## Source

- Original video: https://vt.tiktok.com/ZSSoN8NBR/
- Recipe page: https://www.cliprecipe.com/recipe/f51f1015-7773-49e9-9ef8-a322e9854202
- Extracted: 2025-08-15

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