Keto Chicken Roll-Ups: Delicious and Versatile Recipes

Keto Chicken Roll-Ups are a versatile and satisfying dish that can be adapted to various tastes and preferences. These roll-ups are not only delicious but also cater to low-carb and gluten-free diets, making them a popular choice for health-conscious individuals and those following a ketogenic lifestyle. Whether you're a fan of creamy lemon flavors, spicy buffalo sauce, or classic bacon and cheese combinations, there's a keto chicken roll-up recipe to suit your palate.

Creamy Lemon Chicken Roll-Ups with Spinach and Artichokes

Inspired by Martha Stewart's Creamy Lemon Chicken with Spinach and Artichokes, this Keto Chicken Roll-Up recipe adds a unique twist by wrapping the chicken breasts in prosciutto and mozzarella. This enhances the flavor profile with a salty and distinct taste that complements the lemon artichoke cream sauce beautifully.

Ingredients:

• Boneless, skinless chicken breasts
• Prosciutto
• Mozzarella cheese
• Herbed Boursin cheese (or cream cheese)
• Spinach
• Artichoke hearts
• Olive oil
• Garlic
• Parmesan cheese
• Salt and pepper
• Onion powder
• Garlic powder

Instructions:

1. Preheat oven to 400°F (200°C).
2. Lay two pieces of prosciutto, slightly overlapping, side by side. Place a chicken cutlet in the middle of the prosciutto.
3. Season the chicken breasts with salt, pepper, onion powder, and garlic powder.
4. Heat olive oil in a large skillet over medium-high heat. Add minced garlic and cook until fragrant. Stir in spinach until wilted, then add artichoke hearts.
5. Add cream cheese, mozzarella, and Parmesan, stirring until well-incorporated. Season with salt and pepper to taste. Remove from heat.
6. To prepare the chicken, butterfly each breast and pound it to about ¼ inch (6 mm) thickness.
7. Evenly spread ¼ of the spinach-artichoke mixture over each pounded chicken breast, avoiding overfilling.
8. Carefully roll the chicken breasts until the ends overlap and place them in a greased baking dish.
9. Bake for 20 minutes, or until the chicken is fully opaque and the internal temperature reaches at least 165°F (75°C).
10. Serve with riced cauliflower, broccoli, or other low-carb vegetables.

Crispy Chicken Bacon Ranch Roll-Ups

For those who enjoy the classic combination of chicken, bacon, and ranch, these keto roll-ups are a must-try. With only 2 grams of net carbs per roll-up, they are perfect for a quick lunch or a satisfying snack.

Ingredients:

• Cheese wraps (Colby Jack, sharp cheddar, or Pepper Jack)
• Cooked shredded chicken
• Bacon
• Ranch dressing

Instructions:

1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
2. Arrange the cheese into circles on the parchment paper-lined baking sheet, leaving some room between each circle.
3. Bake until the cheese is melted and slightly crispy.
4. Remove the cheese from the oven and let cool slightly.
5. Mix shredded chicken with bacon and ranch dressing.
6. Place about 2 tablespoons of the chicken mixture on one side of the cheese circle and roll the cheese around the chicken mixture.
7. Return the cheese roll-ups to the oven and bake for an additional 3 to 5 minutes to "seal" the cheese around the chicken mixture.
8. Remove from the oven and let cool slightly before eating.

Buffalo Chicken Cheese Roll-Ups

If you crave a bit of spice, these Keto Buffalo Chicken Cheese Roll-Ups are sure to hit the spot. The combination of shredded chicken, Frank's Red Hot Sauce, and blue cheese crumbles creates a flavorful and satisfying experience.

Ingredients:

• Sliced cheese (Havarti, cheddar, or muenster)
• Shredded chicken
• Frank's Red Hot Original Sauce
• Blue cheese crumbles
• Blue cheese or ranch dressing for dipping (optional)

Instructions:

1. Preheat the oven to 400 degrees. Line a baking sheet with parchment paper.
2. Place warm shredded chicken in a medium-sized bowl. Mix in blue cheese and Frank's Red Hot Sauce. Stir until well combined.
3. Place cheese slices in a single layer on the prepared baking sheets, spacing them about an inch apart.
4. Bake until the cheese is melted but not burnt.
5. Remove from oven and let cool for a few minutes, until cool enough to handle. If you notice excess grease, pat with a paper towel.
6. When cheese slices have cooled, place about 2 tablespoons of the warm Buffalo chicken blue cheese mixture on one side of the cheese and roll the cheese slice around the chicken mixture.
7. Repeat with the remaining chicken mixture and cheese slices.
8. Return the cheese roll-ups to the oven and bake for an additional 3 to 5 minutes to "seal" the cheese around the chicken mixture.
9. Remove from the oven and let cool slightly before eating. Dip in blue cheese or ranch dressing, if desired.

Air Fryer Everything Bagel Chicken Roll-Ups

These roll-ups offer a delightful combination of flavors and textures, with a crispy exterior and a creamy, savory filling. Using an air fryer ensures a quick and even cooking process.

Read also: Healthy Chicken Egg Roll Bowl

Ingredients:

• Skinny chicken cutlets (about 4 ounces each)
• Cream cheese
• Cheddar cheese
• Scallions
• Spinach leaves
• Egg whites
• Everything bagel seasoning
• Sesame seeds
• Oil spray

Instructions:

1. Preheat an air fryer to 375 degrees F.
2. In a small bowl, combine the cream cheese, cheddar, and scallions.
3. Place the chicken cutlets on a cutting board. Spread 1 1/2 tablespoons of the cheese mixture on each cutlet, then put 1 tablespoon spinach leaves in the center of each.
4. Roll up the chicken and place seam side down. Use toothpicks to secure if needed.
5. In a shallow bowl, combine the bagel seasoning and sesame seeds. Place the egg whites in another bowl.
6. Dredge each roll-up in the egg whites, then in the seasoning mixture, shaking off any excess as you go.
7. Transfer in batches to the air fryer basket and spray the tops with oil.
8. Air fry for about 15-20 minutes, or until the chicken is cooked through and the exterior is crispy.

Chicken Roll-Ups with Smoked Mozzarella and Bacon

These chicken roll-ups are filled with savory smoked mozzarella and bacon, topped with tomato sauce, and even more cheese, creating a comforting and family-friendly meal.

Ingredients:

• Chicken breasts
• Smoked mozzarella cheese
• Bacon
• Tomato sauce
• Mozzarella cheese (fresh)

Instructions:

1. If using regular-size chicken breasts, cut them in half and pound them out.
2. Cook bacon until crispy and crumble.
3. Lay out the chicken cutlets and fill them with smoked mozzarella and crumbled bacon.
4. Roll up the chicken and place it in a baking dish.
5. Top with tomato sauce and fresh mozzarella cheese.
6. Bake until the chicken is cooked through and the cheese is melted and bubbly.

Tips and Variations

• Cheese Selection: Feel free to experiment with different types of cheese to find your favorite flavor combinations. Colby Jack, sharp cheddar, Pepper Jack, Havarti, muenster, and smoked mozzarella are all excellent choices.
• Protein Options: Rotisserie chicken or canned chicken can be used for convenience.
• Spice Level: Adjust the amount of hot sauce to control the spiciness of the Buffalo chicken roll-ups.
• Vegetable Additions: Incorporate other vegetables like bell peppers, onions, or mushrooms into the filling for added nutrients and flavor.
• Sauce Pairings: Marinara sauce, Alfredo sauce, blue cheese dressing, and ranch dressing all complement chicken roll-ups.
• Make-Ahead Tip: Prepare the fillings in advance to save time during assembly.
• Freezing: Chicken roll-ups can be frozen for 2-3 months. Wrap them tightly to prevent freezer burn.

Serving Suggestions

Keto Chicken Roll-Ups can be served with a variety of sides to create a complete and satisfying meal.

• Riced cauliflower
• Broccoli
• Spaghetti squash (for a low-carb option)
• Salads
• Steamed vegetables

Read also: Easy Low-Carb Cheese Crackers

Read also: Keto Calorie Counting: A Detailed Guide

tags: #keto #chicken #roll #ups