# Cheesy Chicken Parm Rolls

These high protein and low calorie cheesy chicken parm rolls are an easy, healthy and delicious meal prep option.

- Servings: 10 servings
- Cuisine: Italian
- Category: Lunch
- 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
- 150 g Plain Flour
- 2 Whisked Eggs
- 150 g Italian Breadcrumbs
- Light Cooking Oil Spray
- 1 Warm Small/Medium Tortilla
- 35 g Marinara/Pizza Sauce
- 35 g Blended Cottage Cheese
- 30 g Light Mozzarella
- Dried Basil
- 5 g Parmesan Cheese
- Parsley Flakes

## Instructions

1. Start by grabbing your chicken breast and slicing it in half.
2. Flatten the chicken breast using a meat tenderizer.
3. Season the flattened chicken breast with salt, Italian herb seasoning, garlic and onion powder, and smoked paprika.
4. Dip each seasoned chicken piece in plain flour.
5. Dip each floured chicken piece in whisked eggs.
6. Dip each egg-coated chicken piece in Italian breadcrumbs.
7. Spray the breaded chicken pieces with light cooking oil spray.
8. Air fry the chicken for 14-16 minutes at 200°C/400°F, flipping and spraying halfway, until crispy.
9. Dice the crispy chicken and set it aside.
10. Grab a warm small/medium tortilla.
11. Add marinara/pizza sauce to the tortilla.
12. Add blended cottage cheese on top of the sauce.
13. Sprinkle light mozzarella cheese over the cottage cheese.
14. Distribute a portion of the diced crispy chicken equally over the cheese.
15. Sprinkle dried basil and parmesan cheese over the chicken.
16. Roll the tortilla tightly to form a wrap.
17. Repeat the rolling process for the other nine rolls.
18. Spray the rolls with cooking oil.
19. Add more parmesan cheese and parsley flakes on top of the rolls.
20. Oven bake the rolls for 5-10 minutes at 200°C/400°F until crispy and golden brown.
21. Wrap the cooked rolls individually.
22. Store the wrapped rolls in the fridge or freezer for meal prep and reheat when ready to eat.

## Equipment

- meat tenderizer
- baking tray
- air fryer
- oven

## Tips

- To save time, you can skip the coating step for crispy chicken and simply season and cook chicken on a pan or air fryer for grilled chicken.
- Not all the flour and breadcrumbs get used; to accurately calculate macros, weigh the chicken before and after dipping to know exactly how much was used.

## Source

- Original video: https://www.tiktok.com/t/ZTMSNw3qm/
- Recipe page: https://www.cliprecipe.com/recipe/fe580472-d784-4b8f-bb89-3eaa52f6a309
- Extracted: 2025-10-08

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