Chicken Parmesan Protein Rolls

Chicken Parmesan Protein Rolls

Cheesy, juicy, high-protein, and low-carb—these Chicken Parmesan Protein Rolls are an easy comfort-food option that works beautifully for lunch, dinner, or meal prep.

🥘 Ingredients

• 1 cup cooked shredded chicken
• 1 cup low-fat cottage cheese, blended until completely smooth
• 2 large eggs
• ¾ cup shredded mozzarella cheese
• ¼ cup finely grated Parmesan cheese
• 2 tablespoons almond flour
• 2 tablespoons no-sugar-added marinara sauce
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• 2 tablespoons fresh basil, finely chopped
• ¼ teaspoon salt, or to taste
• ¼ teaspoon black pepper

👩‍🍳 Instructions

1. Prepare the oven
   Preheat your oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper, leaving a little overhang on the sides for easy removal.
2. Blend the cottage cheese
   Add the cottage cheese to a blender or food processor and blend until smooth and creamy. This helps create a softer, more uniform roll.
3. Make the mixture
   In a large bowl, combine the shredded chicken, blended cottage cheese, eggs, mozzarella, Parmesan, almond flour, marinara sauce, Italian seasoning, garlic powder, basil, salt, and black pepper.

Stir thoroughly until everything is evenly distributed.

4. Spread into the pan
   Transfer the mixture to the prepared baking pan. Use a spatula to spread it into an even layer, making sure the mixture reaches the corners.
5. Bake
   Bake at 350°F (175°C) for 24–26 minutes, or until the center is set and the edges are lightly golden.

Avoid overbaking, since the sheet should remain flexible enough to roll.

6. Cool briefly
   Remove the pan from the oven and let it cool for about 10 minutes. It should still be warm but firm enough to handle.
7. Cut into strips
   Carefully lift the baked sheet from the pan using the parchment overhang. Cut it into approximately 4–6 equal strips, depending on how large you want your rolls.
8. Roll while warm
   Starting at one short end of each strip, gently roll it into a spiral while the strip is still warm. Roll slowly to prevent cracking.

If a strip feels too firm, let it cool slightly less—the warmth makes it much easier to roll.

9. Serve
   Serve warm with a little extra no-sugar-added marinara for dipping. For extra Parmesan flavor, sprinkle a small amount of Parmesan and fresh basil over the finished rolls.

💡 Tips

• Don’t skip the parchment paper—it makes removing the baked sheet much easier.
• Blend the cottage cheese very smooth for the best texture.
• Finely shredded chicken works better than large chunks because it helps the sheet hold together.
• If you want extra cheesiness, add a small sprinkle of mozzarella before rolling.
• For meal prep, store refrigerated in an airtight container and reheat gently until warmed through.