Sometimes after a long day, the last thing you want is to stand in the kitchen making something complicated. Enter these low calorie chicken roll ups—a simple, wholesome dish that feels like a little win. The chicken is tender, wrapped around a creamy spinach filling, baked just right. It’s one of those meals that makes you pause, take a breath, and realize you can enjoy something healthy without sacrificing flavor.
I remember one evening I pulled these roll ups together while only half paying attention because my phone kept buzzing. I wasn’t sure if I had enough time to get everything done. The kitchen smelled like garlic and herbs—the kind of aroma that pulls you back from distraction. When I finally sat down to eat, I noticed the subtle creaminess inside the chicken and the tender bite of spinach that wasn’t overpowering. It wasn’t fancy, but it was satisfying in a way that made me want to cook it again soon—maybe next time with a sprinkle of something extra, or a side salad that’s just a little more adventurous.
- A light yet filling meal that won’t weigh you down.
- The combination of spinach and cream cheese adds just enough richness without extra calories.
- It’s simple—and that’s kind of the point.
- Perfect for a quick dinner but impressive enough to serve guests.
- Leftovers reheat well, though best eaten fresh to keep the roll-ups tender.
If you’re nervous about rolling chicken or worried about the filling spilling out, don’t be. A few toothpicks do the trick, and the bake seals everything nicely. Plus, you don’t need any fancy equipment to pull this off—just a skillet and an oven.
PrintLow Calorie Chicken Roll Ups
These low calorie chicken roll ups are a healthy and delicious meal option, featuring lean chicken breast stuffed with fresh spinach and light cream cheese, then baked to perfection. Perfect for a light lunch or dinner!
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 1x
Ingredients
4 boneless, skinless chicken breasts, pounded to 1/4 inch thickness
1 cup fresh spinach, chopped
4 tablespoons light cream cheese
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
1/2 teaspoon dried oregano
Instructions
Preheat the oven to 375°F (190°C).
In a small bowl, mix the chopped spinach with the light cream cheese until well combined.
Lay the pounded chicken breasts flat on a clean surface.
Divide the spinach and cream cheese mixture evenly among the chicken breasts, spreading it over one side of each breast.
Roll up each chicken breast tightly, securing with toothpicks if necessary.
In a small bowl, combine garlic powder, onion powder, salt, black pepper, and dried oregano.
Rub the spice mixture evenly over the outside of each chicken roll up.
Heat the olive oil in an oven-safe skillet over medium-high heat.
Sear the chicken roll ups for 2-3 minutes on each side until golden brown.
Transfer the skillet to the preheated oven and bake for 15 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Remove from the oven and let rest for 5 minutes before serving. Remove toothpicks before eating.
These roll ups come together with minimal fuss, and if you want to switch things up, you might try swapping the spinach for kale or adding a pinch of smoked paprika to the spice rub. I haven’t tried adding mushrooms inside, but it sounds like it could add a nice earthy note. For serving, a light side of roasted veggies or a crisp salad works beautifully—something fresh to cut through the creamy filling. And honestly, you can skip the olive oil sear and just bake if you’re pressed for time; the texture will change slightly but still be tasty.
FAQ
Can I prepare these roll ups ahead of time?
Yes, you can assemble them and store in the fridge before baking. Just add a few extra minutes to cooking time if baking straight from chilled.
How can I tell when the chicken is fully cooked?
Using a meat thermometer is best; the internal temperature should reach 165°F (74°C).
Is light cream cheese necessary?
You can use regular cream cheese, but it will increase the calorie content—still delicious though.
Can I freeze leftovers?
These roll ups freeze fine but may lose some texture. Thaw overnight in the fridge before reheating gently.
Ready to give these a try? Scroll down, save the recipe, and get cooking—you’ll have a satisfying dinner on the table in no time.