Crispy High-Protein Low-Carb Chicken Cheese Rolls
Low Carb
High Protein
Keto Friendly
12
These delicious crispy chicken cheese rolls have a golden crunchy outside and a creamy, cheesy chicken filling. Each serving provides approximately 30g of protein while keeping carbohydrates low. Perfect for lunch, dinner, or a satisfying weight-loss-friendly snack!
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 (2 rolls per serving)
Ingredients
Chicken Filling
- 500g boneless, skinless chicken breast, cooked and shredded
- ½ cup shredded mozzarella cheese
- ¼ cup grated Parmesan cheese
- 2 tablespoons softened cream cheese
- 1 tablespoon chopped fresh parsley
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- Salt and black pepper to taste
Low-Carb Crispy Rolls
- 8 slices keto-friendly low-carb cheese wraps or homemade almond flour tortillas
- 1 egg, beaten
- ½ cup crushed pork rinds (for keto coating)
- 2 tablespoons grated Parmesan cheese
- Olive oil spray
Instructions
1. Prepare the chicken: Cook the chicken breast until fully cooked. Allow it to cool slightly, then shred finely.
2. Make the filling: In a mixing bowl, combine shredded chicken, mozzarella, Parmesan, cream cheese, parsley, garlic powder, onion powder, paprika, salt, and pepper.
3. Prepare the coating: Mix crushed pork rinds and Parmesan cheese in a shallow bowl.
4. Assemble the rolls: Place a portion of chicken filling onto each low-carb wrap. Fold in the sides and roll tightly.
5. Coat the rolls: Brush each roll lightly with beaten egg and coat with the pork rind mixture.
6. Bake until crispy: Place the rolls seam-side down on a lined baking tray. Spray lightly with olive oil.
7. Bake at 200°C (400°F) for 15–20 minutes, turning halfway through, until golden and crispy.
8. Serve: Allow to cool for 3 minutes before serving. Enjoy with sugar-free garlic sauce or a Greek yogurt dip.
Nutrition Information
Estimated per serving (2 rolls)
| Nutrient | Amount |
|---|---|
| Calories | 350–390 kcal |
| Protein | 30–35g |
| Total Carbs | 4–6g |
| Fiber | 1g |
| Net Carbs | 3–5g |
| Fat | 20–24g |
Weight-Loss Tips
- Use skinless chicken breast for lean protein.
- Choose reduced-fat cream cheese and mozzarella.
- Bake or air-fry instead of deep-frying.
- Serve with cucumber salad or steamed broccoli.
- Avoid sugary dipping sauces.
Air Fryer Option: Air-fry at 190°C (375°F) for 10–14 minutes, turning halfway.
Important: Choose genuinely low-carb wraps; ordinary flour tortillas will increase the carbohydrate count. Nutrition varies with the wraps and cheese used.
