Spinach Feta Chicken Roll-Ups (Printable)

Chicken breasts filled with spinach, feta, herbs, rolled and baked to a savory, healthy Mediterranean main.

# What You'll Need:

→ Chicken

01 - 4 boneless, skinless chicken breasts (6 oz each)
02 - Salt, to taste
03 - Freshly ground black pepper, to taste

→ Filling

04 - 5 oz baby spinach, chopped
05 - 4 oz feta cheese, crumbled
06 - 1 small red onion, finely chopped
07 - 2 garlic cloves, minced
08 - 1 tbsp fresh dill, chopped
09 - 1 tbsp fresh parsley, chopped
10 - 1 tbsp olive oil

→ Coating and Baking

11 - 2 tbsp olive oil, for searing
12 - 1 tsp dried oregano
13 - Juice of 1/2 lemon

# How To Make It:

01 - Set the oven to 400°F.
02 - Place chicken breasts between parchment paper and gently pound them to an even thickness of 1/2 inch. Season both sides with salt and pepper.
03 - Heat 1 tablespoon olive oil in a skillet over medium heat. Sauté chopped onion and minced garlic for 2 minutes until softened. Add chopped spinach and cook for 2 minutes until wilted. Remove from heat and cool slightly.
04 - Mix the cooked spinach mixture with crumbled feta, dill, and parsley until well incorporated.
05 - Lay each chicken breast flat and evenly spread one-quarter of the filling along one edge. Roll tightly and secure with toothpicks or kitchen twine.
06 - Heat 2 tablespoons olive oil in an ovenproof skillet over medium-high heat. Sear each stuffed chicken roll for 2-3 minutes per side until golden brown.
07 - Sprinkle dried oregano on the rolls and squeeze lemon juice over them. Transfer the skillet to the oven and bake for 18-22 minutes until chicken reaches 165°F internally.
08 - Remove toothpicks or twine before serving. Slice rolls if desired.

# Expert Advice:

01 -
  • The filling stays warm and tender inside while the outside gets that perfect golden crust, creating a contrast that feels fancy without the fuss.
  • It looks impressive enough to serve guests but honest enough for a quiet dinner when you want comfort food that doesn't taste like compromise.
02 -
  • Pound your chicken to even thickness or it will cook unevenly—the thinner parts will dry out before the thicker ones finish, and you'll regret it.
  • Let your spinach filling cool before assembling or the feta will start melting and everything becomes slippery and impossible to work with.
03 -
  • Use a meat thermometer instead of guessing—74°C internal temperature means perfectly cooked chicken every single time, no dry surprises.
  • If you don't have an ovenproof skillet, sear in a regular one and transfer the rolls to a baking dish, pouring the pan juices over them for moisture during baking.
Go Back