High Protein Cheesy Chicken Parm Rolls
Delicious and high-protein chicken parm rolls, perfect for a satisfying meal.
Ingredients
- 1 kg boneless, skinless chicken breast
- 1 teaspoon salt
- 1 teaspoon Italian herb seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 150 g plain flour
- 2 count whisked eggs
- 150 g Italian breadcrumbs
- 10 count warm small/medium tortillas
- 350 g marinara/pizza sauce
- 350 g blended low-fat cottage cheese
- 300 g light mozzarella, grated
- 50 g Parmesan cheese, grated
- dried basil, to taste
- light cooking oil spray, to taste
- parsley flakes, for topping
- additional Parmesan cheese, for topping
Method
- 1
Slice the chicken breasts in half horizontally to create thinner cutlets. Place them on a sheet of baking paper and flatten them evenly with a meat mallet.
- 2
In a small bowl, combine the salt, Italian herb seasoning, garlic powder, onion powder, and smoked paprika. Sprinkle the seasoning mix evenly over both sides of the flattened chicken breasts.
- 3
Set up a breading station with three shallow dishes. Place the plain flour in the first, the whisked eggs in the second, and the Italian breadcrumbs in the third. Dip each seasoned chicken cutlet first into the flour, ensuring it's fully coated, then into the whisked eggs, and finally into the breadcrumbs, pressing gently to adhere.
- 4
Place the breaded chicken cutlets in a single layer in an air fryer basket, on top of baking paper. Spray the tops with light cooking oil. Air fry at 200°C (400°F) for 14-16 minutes, flipping and spraying with more oil halfway through cooking.
- 5
Once cooked and crispy, remove the chicken from the air fryer and dice it into bite-sized pieces. Set aside.
- 6
Lay a warm tortilla flat. Spread 35g of marinara sauce down the center. Top the sauce with 35g of blended cottage cheese, followed by 30g of light mozzarella.
- 7
Distribute an equal portion of the diced crispy chicken over the cheese. Sprinkle with dried basil and 5g of Parmesan cheese.
- 8
Fold in the sides of the tortilla and then roll it up tightly to form a roll. Repeat this process for the remaining 9 tortillas.
- 9
Place the assembled rolls seam-side down on a baking tray lined with baking paper. Lightly spray the tops with cooking oil. Sprinkle with parsley flakes and a little extra Parmesan cheese.
- 10
Bake in a preheated oven at 200°C (400°F) for 5-10 minutes, or until the rolls are golden brown and crispy.
- 11
Serve immediately with extra marinara sauce for dipping. To meal prep, allow the rolls to cool completely, then wrap each one individually in foil. Store in the fridge or freezer and reheat when ready to eat.
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