Feta, Bacon and Sundried Tomato Stuffed Chicken Rolls
This Feta, Bacon and Sundried Tomato Stuffed Chicken delivers 1g protein per serving at 31 calories — use it as a flavour-dense side or appetizer alongside your main protein source. Quick stovetop prep for 6 servings lets you add variety to your weekly rotation without derailing macros.
Ingredients
- •Chicken Thigh, Boneless Skinless
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •3 teaspoons vegetable stock powder (I use Vegeta)
- •1 pinch salt (adjust to taste)
- •Garlic powder
- •Sun-Dried Tomato Pesto, Prepared(45g)
- •Bacon, Center-Cut Pork
- •Cheese, Feta, Crumbled
- •Spinach
- •Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Pat the chicken thighs dry with paper towels and lay flat on a cutting board. Season both sides evenly with garlic powder and salt. Spread approximately 1/2 tablespoon of tomato pesto onto the interior surface of each thigh.
- 2Layer one slice of bacon, a handful of fresh spinach, and a portion of crumbled feta cheese onto each thigh. Roll up tightly from the smallest end and secure with 2–3 toothpicks per roll.
- 3Season the outside of each roll with additional garlic powder and salt. Divide the rolls evenly among 6 airtight containers or arrange them seam-side down in a skillet—do not stack them.
- 4Heat olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Working in batches if needed, place the rolls seam-side down into the oil. Cook 6–8 minutes without moving them until the exterior is golden brown and the bacon begins to crisp.
- 5Carefully flip each roll and cook an additional 5–7 minutes over medium-high heat until the second side is golden brown.
- 6Reduce heat to medium and add 1/4 cup water to the skillet, then cover with a lid. Cook 8–12 minutes until the internal temperature of the thickest roll reaches 165°F when measured with a meat thermometer.
- 7Uncover and increase heat to medium-high. Cook uncovered for 2–3 minutes, tilting the pan occasionally to allow the liquid to reduce and the rolls to develop deeper browning on all sides.
- 8Remove the rolls from heat and divide evenly into 6 airtight containers while hot. Cool to room temperature before sealing and refrigerating for up to 4 days.
Nutrition — Per Serving
31
calories
1g
protein
3g
fat
- Carbohydrates
- 1g
- Saturated fat
- 0.5g
- Sodium
- 45 mg
- Dietary fiber
- 0.1g
6 servings per batch · ~8g each
Macro data sourced from USDA FoodData Central
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How much protein does Feta, Bacon and Sundried Tomato Stuffed Chicken Rolls have per serving?
This recipe contains 1g of protein per serving and 31 calories, making it strictly a side or appetizer component rather than a protein-primary dish. You would need to pair this with a dedicated protein source to meet macro targets.
How long does Feta, Bacon and Sundried Tomato Stuffed Chicken Rolls take to prep?
These rolls are quick prep and batch 6 servings on the stovetop, positioning them as an efficient side dish or appetizer addition to meal prep. The quick preparation makes them suitable for rounding out plates with complementary dishes.
Can Feta, Bacon and Sundried Tomato Stuffed Chicken Rolls be part of a muscle gain meal?
At only 1g protein per serving, these rolls cannot serve as your primary protein component but work as a flavorful side to accompany a high-protein main dish. Pair with a 40-50g protein source like chicken breast or beef to hit muscle-building targets.
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