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
- 1Preheat your oven to 220C | 425F.
- 2Place the chicken on a board/work surface. Lay each fillet flat and sprinkle with 1/2 teaspoon vegetable stock powder per fillet, salt to season and the garlic powder (enough to suit your taste buds). Rub the seasonings into the fillet.
- 3Spread 1/2 tablespoon of the tomato pesto (or paste) per fillet, onto each chicken thigh.
- 4Lay a slice of bacon over each chicken fillet, and four spinach leaves per fillet. Place 2 cubes of feta cheese onto each thigh (you can crumble the feta with your fingertips for even distribution).
- 5Firmly roll up each chicken breast (with the smallest width/side facing you) and secure with 2 or 3 toothpicks.
- 6Lightly rub a little extra salt and garlic powder on the outside of each chicken roll and drizzle with a small amount of garlic olive oil.
- 7Place the stuffed chicken rolls into an oven proof baking dish, and cover with foil.
- 8Bake for about 25 - 30 minutes, or until the chicken is cooked through.
- 9Uncover and change oven settings to grill/broil on medium heat, and grill your chicken for a further 5 minutes on each side, or until each roll is nice and golden in colour.
- 10Remove and serve.
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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