Spinach And Feta Chicken Roll Ups
Let me tell you about the first time I made these Spinach And Feta Chicken Roll Ups—it was one of those “why haven’t I been making this every week?” moments. I had friends coming over last minute, needed something impressive but easy, and this recipe saved the day. The way the salty feta melts into the garlicky spinach, all wrapped up in juicy chicken… let’s just say my friends still ask me to make it whenever we get together.
What I love most about this dish is how it transforms simple ingredients into something that feels gourmet. Whether you’re cooking for a special occasion or just want to jazz up your usual chicken routine, these Spinach And Feta Chicken Roll Ups deliver every single time.
Why These Chicken Roll Ups Will Become Your Go-To Recipe
After making this dish countless times, here’s what makes it truly special:
Perfect Texture Combo – The chicken stays incredibly juicy while the filling gets wonderfully creamy
Flavor That Pops – That tangy feta with earthy spinach and sweet sun-dried tomatoes? Chef’s kiss!
Faster Than Takeout – From fridge to table in under an hour (with most of that being hands-off baking time)
Impresses Every Time – It looks like you spent hours when really it’s so simple
Funny story—the first time I made these, I accidentally used twice the garlic (whoops!), but you know what? It was even better! Now I often add an extra clove because we’re garlic lovers in this house.
If you enjoy stuffed chicken dishes, you’ll absolutely crave this Creamy Garlic Chicken with Spinach too—it’s another one of my weeknight heroes.
Gathering Your Ingredients for Spinach And Feta Chicken Roll Ups
Here’s what you’ll need to create this masterpiece (and why each ingredient matters):
The Chicken Base
4 boneless, skinless chicken breasts (look for plump, even-sized ones – I’ve found organic air-chilled breasts work best)
1 tablespoon olive oil (I use extra virgin for that fruity depth)
The Flavor Builders
1 medium onion, finely chopped (yellow onions work great for their balance of sweetness and bite)
2 large garlic cloves, minced (fresh is key here—none of that jarred stuff!)
The Star Filling
5 ounces fresh spinach (about 3 big handfuls—it wilts down more than you’d think)
½ cup good quality crumbled feta (I prefer Greek feta in brine for maximum creaminess)
¼ cup oil-packed sun-dried tomatoes (plus a teaspoon of their oil for extra flavor)
The Essentials
Kosher salt & freshly ground black pepper (season generously!)
Toothpicks (the unsung heroes keeping everything together)
Pro Shopping Tip: When I’m at the store, I always grab an extra bag of spinach—it’s perfect for adding to eggs the next morning or blending into smoothies.
Step-by-Step: How to Make Perfect Spinach And Feta Chicken Roll Ups
After making this dozens of times, here’s my foolproof method:
1. Prep Like a Pro
Preheat your oven to 375°F (190°C) – I like to do this first so it’s perfectly heated when I’m ready
Set up your workstation – cutting board, sharp knife, meat mallet (or rolling pin), and all ingredients measured
2. Build the Flavor Base
Heat olive oil in a skillet over medium heat (I use my trusty cast iron)
Add the chopped onion with a pinch of salt, sauté until translucent (about 4 minutes)
Stir in the garlic and cook just until fragrant (30 seconds—any longer and it can burn!)
3. Wilt the Greens
Add all the spinach (it will look like too much at first—trust the process!)
Use tongs to gently turn until fully wilted (about 2-3 minutes)
Transfer to a bowl and let cool slightly (this prevents melting the feta too soon)
4. Create the Filling
To the slightly cooled spinach mixture, add:
Crumbled feta (I sometimes add an extra sprinkle because… why not?)
Chopped sun-dried tomatoes (don’t forget that flavorful oil!)
Freshly ground black pepper (I do about 10 twists of my mill)
Personal Twist: Sometimes I’ll mix in a teaspoon of dried oregano or a pinch of red pepper flakes for extra depth.
5. Prepare the Chicken
Butterfly each breast: Place your hand on top and slice horizontally, stopping about ½ inch from the edge
Pound to even thickness: Between parchment or plastic wrap, gently pound to ¼ inch (this ensures even cooking)
6. Stuff & Roll Like a Chef
Lay each breast flat and spoon ¼ of the filling down the center
Roll tightly starting from the tapered end (like a burrito!)
Secure with 2-3 toothpicks (soaked in water for 30 minutes if baking immediately to prevent burning)
7. Bake to Perfection
Place seam-side down in a lightly oiled baking dish
Bake for 25-30 minutes until golden and internal temp reaches 165°F
Let rest 5 minutes before slicing (this keeps all those delicious juices inside!)
Pro Tip: For extra color, I sometimes broil for the last 2 minutes—just keep a close eye!
Serving Suggestions to Make It a Meal
Here’s how I love to serve these Spinach And Feta Chicken Roll Ups:
Perfect Pairings
Grains:
Fluffy lemon orzo
Garlic butter rice pilaf
Quinoa with toasted pine nuts
Veggies:
Roasted asparagus with parmesan
Greek salad with kalamata olives
Garlic sautéed green beans
Bread:
Warm crusty baguette to soak up juices
Garlic knots (because more garlic is always good)
Sauce Options
Quick lemon-dill yogurt sauce
Sun-dried tomato pesto drizzle
Simple pan sauce from the baking drippings
Leftover Magic: These make amazing sliced toppings for salads or fillings for wraps the next day!
Expert Tips & Tricks I’ve Learned
After countless batches, here are my hard-earned lessons:
Filling Wisdom
Squeeze out excess liquid from the spinach mixture to prevent sogginess
For extra creaminess, mix in 2 oz of cream cheese with the feta
Chicken Secrets
If your chicken breasts are very thick, consider slicing them in half horizontally instead of butterflying
Brine the chicken for 30 minutes in saltwater for maximum juiciness
Cooking Hacks
No toothpicks? Kitchen twine works great too
For meal prep, assemble ahead and refrigerate up to 24 hours before baking
Variations to Try
Wrap in prosciutto before baking for extra flavor
Answers to Common Questions
Q: Can I use frozen spinach?
A: Absolutely! Thaw and squeeze out all excess liquid—you’ll need about ½ cup packed.
Q: How do I know when it’s done?
A: Use a meat thermometer! 165°F at the thickest part is perfect.
Q: Can I make these ahead?
A: Yes! Assemble up to a day in advance and bake when ready.
Q: What’s the best way to reheat?
A: 325°F oven for 10-15 minutes keeps them juicy.
Spinach and Feta Chicken Roll Ups
Ingredients
- 4 boneless skinless chicken breasts (about 6 oz each)
- 1 tbsp olive oil
- 1 medium onion finely chopped
- 2 large garlic cloves minced
- 5 oz fresh spinach roughly chopped
- ½ cup crumbled feta cheese
- ¼ cup oil-packed sun-dried tomatoes chopped
- ½ tsp kosher salt
- ¼ tsp black pepper
- 8-10 toothpicks soaked in water
Instructions
Prep Oven & Skillet
- Preheat oven to 375°F (190°C).
- Heat olive oil in skillet over medium heat.
Make Filling
- Sauté onion for 4 mins until soft. Add garlic, cook 30 sec.
- Add spinach, cook until wilted (2-3 mins). Transfer to bowl.
- Mix in feta, sun-dried tomatoes, salt, and pepper.
Prepare Chicken
- Butterfly each breast by slicing horizontally.
- Pound to ¼" thickness between parchment paper.
Assemble Roll Ups
- Divide filling among breasts. Roll tightly from tapered end.
- Secure with 2-3 toothpicks per roll-up.
Bake
- Place seam-side down in baking dish.
- Bake 25-30 mins until internal temp reaches 165°F.
- Rest 5 mins before slicing.
Notes
- Make Ahead: Assemble up to 24 hours in advance.
- Extra Flavor: Add 1 tsp oregano or red pepper flakes to filling.
- Serving Suggestion: Drizzle with lemon juice or tzatziki sauce.
- Storage: Keeps refrigerated for 3 days or frozen for 2 months.
There you have it—my foolproof, absolutely delicious Spinach And Feta Chicken Roll Ups that never fail to impress. The first time I served these to my in-laws, they thought I’d taken cooking classes! (Little did they know how simple it really is.)
I’d love to hear about your experience! Did you add any special twists? How did your family like it? Leave a comment below or tag me on [Instagram/Facebook]—I always love seeing your creations!
And if you’re looking for more crowd-pleasing recipes, don’t miss these favorites:
Philly Cheese Steak Sandwich for when you’re craving something hearty
Irish Pub Burger Recipe – my go-to for game days
Smash Burgers with Baconnaise Sauce because everything’s better with bacon mayo
Happy cooking, friends! May your chicken always be juicy and your feta plentiful.
