Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes | Easy Mediterranean Dinner

Tired of dry, overcooked chicken breasts that taste like cardboard? I know the struggle all too well. When I first started cooking professionally, I must have ruined dozens of chicken breasts trying to make them juicy and flavorful. But then I discovered the magic of rolling.

Let me tell you about the evening that changed everything. I was hosting a dinner party at my tiny apartment, and I wanted to impress my guests with something that looked elegant but wasn’t intimidating to make. That’s when I created this Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes a dish that promises tender, juicy chicken bursting with Mediterranean flavors in every single bite. The golden-brown exterior gives way to a stunning spiral of vibrant spinach, tangy feta, and sweet sun-dried tomatoes that never fails to earn gasps at the dinner table.

As someone who’s spent years in professional kitchens and explored street food markets from Athens to Istanbul, I’ve learned that the secret to perfect chicken isn’t complicated it’s all about technique and layering flavors thoughtfully. At FoodFansy, I believe cooking should be joyful, not stressful, which is why I’m breaking down this recipe into simple, foolproof steps.

In this guide, you’ll discover why this rolled chicken recipe works so beautifully, how to choose and prep your chicken for maximum tenderness, step-by-step cooking instructions with pro tips, creative flavor variations, and answers to your most common questions. Let’s transform your weeknight dinners together.

Why This Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes Recipe Works

This isn’t just another chicken recipe it’s a complete flavor experience wrapped in a protein-packed package. Here’s why home cooks keep coming back to this dish:

Uses affordable, everyday ingredients – Chicken breasts are one of the most budget-friendly proteins, and the filling ingredients are pantry staples that you can find at any grocery store. No hunting for exotic ingredients or breaking the bank.

Transforms bland chicken into restaurant-quality elegance – The rolling technique creates beautiful pinwheel slices that look professionally prepared. Your family will think you’ve been secretly attending culinary school.

Packed with Mediterranean nutrients – Spinach brings iron and vitamins, feta delivers calcium and protein, while sun-dried tomatoes add lycopene and concentrated umami flavor. It’s healthy eating that actually tastes indulgent.

Perfect for meal prep and entertaining – You can roll the chicken ahead of time and refrigerate it for up to 24 hours before cooking. Whether it’s a busy Tuesday or a dinner party, this recipe adapts to your schedule.

Keeps chicken incredibly moist – The filling acts as an insulating layer that prevents the chicken from drying out during cooking. Every bite stays tender and juicy, which is exactly what we’re all chasing.

Choosing the Right Meat for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Success starts at the butcher counter. Let me share what I’ve learned about selecting chicken that will make or break this recipe.

Best Cuts for This Recipe

Boneless, skinless chicken breasts are the star here, and for good reason. They provide a large, flat surface area that’s perfect for rolling, and their mild flavor lets the Mediterranean filling shine. Look for medium-sized breasts (about 6-8 ounces each) they’re easier to pound evenly and roll without tearing.

Avoid the massive chicken breasts you sometimes see at warehouse stores. Those giants are harder to cook evenly and can result in overcooked edges while the center is still undercooked. If you only have large breasts available, consider butterflying them horizontally to create thinner cutlets.

Buying Tips

Here’s what to look for when you’re at the store: Fresh chicken should have a light pink color with no gray patches. The texture should be firm and slightly moist, not slimy or sticky. Give it a sniff fresh chicken has virtually no smell. Any sour or ammonia-like odor means it’s past its prime.

Check the sell-by date and choose packages with the furthest date out. If you’re shopping at a butcher counter, don’t hesitate to ask when the chicken arrived. Butchers appreciate customers who care about quality.

Look for organic or free-range options if your budget allows. These chickens typically have better texture and flavor because they’ve had more room to move around, developing better muscle structure.

Substitutions

While chicken breast is ideal, you can adapt this recipe if needed. Turkey cutlets work beautifully with the same preparation method they’re naturally flat and have a similar mild flavor profile.

For a leaner option, chicken tenderloins can be used, though you’ll need about 3-4 per serving since they’re smaller. Overlap them slightly before adding the filling to create a larger surface area.

Ingredients & Prep for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Let me walk you through everything you need and how to prep it properly. This is where we build the foundation for success.

Meat Prep Essentials

The key to perfect rolled chicken is achieving uniform thickness this ensures even cooking and easier rolling. Here’s my tried-and-true method:

Start by laying the chicken breasts flat on a cutting board. If there’s a tenderloin attached (that little strip on the underside), remove it and save it for another use like stir-fry.

Cover each breast with plastic wrap or place it in a large zip-top bag. This prevents meat from sticking to your mallet and keeps things hygienic. Using a meat mallet or the bottom of a heavy skillet, gently pound the chicken from the center outward, working your way to the edges. You’re aiming for an even ½-inch thickness throughout.

Be patient and use gentle, even strokes rather than aggressive pounding. Think of it as coaxing the chicken into shape, not beating it into submission. This prevents tearing and maintains the meat’s texture.

Pat dry with paper towels before seasoning this step is crucial. Moisture on the surface creates steam during searing, which prevents that beautiful golden crust from forming. Dry chicken = better browning = more flavor.

Marinade & Filling (Flavor Bomb Mix)

This is where the magic happens. The filling is what transforms ordinary chicken into something extraordinary:

• 2 chicken breasts (boneless, skinless, pounded to ½-inch thickness)
• 1 cup baby spinach (fresh, roughly chopped if leaves are large)
• ½ cup feta cheese (crumbled use quality feta for best flavor)
• ¼ cup sun-dried tomatoes (chopped into small pieces)
• 1 garlic clove (minced finely)
• 1 tbsp olive oil (to bind the filling)
• Salt and black pepper to taste

To prepare the filling: In a medium bowl, combine the spinach, feta, sun-dried tomatoes, and minced garlic. Drizzle with olive oil and mix gently until everything is evenly distributed. Season with a pinch of salt (go easy since feta is naturally salty) and several grinds of black pepper.

The filling should look cohesive but not mushy. If your sun-dried tomatoes are very dry, chop them finely so they integrate better into the mixture.

To assemble: Lay your pounded chicken breast on a clean work surface. Spread about ½ cup of the filling mixture over the surface, leaving a 1-inch border around all edges this prevents filling from squeezing out during rolling. Starting from the shorter end (width-wise, not length-wise), roll the chicken tightly but gently, like a jelly roll. Secure with 3-4 toothpicks inserted at an angle to hold the roll together during cooking.

Pantry Staples

These simple ingredients round out the flavor profile:

• Olive oil – For searing and adding richness
• Paprika – Adds a subtle sweetness and beautiful color
• Dried oregano – The quintessential Mediterranean herb
• Lemon juice – A bright finish that cuts through the richness

Keep these on hand and you’ll always be ready to elevate simple proteins into something special.

Step-by-Step Cooking Instructions for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Now comes the fun part bringing everything together. Follow these steps and you’ll nail it every time.

Pre-Cooking Prep for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Preheat your oven to 375°F (190°C). This moderate temperature ensures the chicken cooks through without the outside burning.

Pat the rolled chicken dry once more with paper towels. Season the outside generously with salt, black pepper, and a light dusting of paprika. The paprika not only adds flavor but creates a gorgeous golden-brown color during searing.

Let the chicken rest at room temperature for 10 minutes before cooking. This might seem unnecessary, but it makes a real difference. Cold chicken straight from the fridge will cook unevenly the outside overcooks while the inside stays raw. Room temperature chicken cooks more uniformly.

Cooking Method for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

This recipe uses a two-step cooking method that I learned in professional kitchens: sear for flavor, then finish in the oven for even cooking.

Heat 1-2 tablespoons of olive oil in an oven-safe skillet over medium heat. You want the oil shimmering but not smoking. Cast iron works beautifully here, but any oven-safe skillet will do.

Carefully place the chicken rolls seam-side down first. This helps seal the roll and prevents it from unraveling. Sear for 3-4 minutes until deeply golden brown, then gently turn using tongs and sear the other sides. You want color on all surfaces about 12 minutes total of searing time, turning every 3-4 minutes.

Transfer the skillet to the preheated oven (or transfer the chicken to a baking dish if your skillet isn’t oven-safe). Bake for 15-18 minutes until the chicken is cooked through.

Doneness Check for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

This is non-negotiable: use a meat thermometer. Insert it into the thickest part of the roll, making sure you’re measuring the chicken, not just the filling. The internal temperature should reach 165°F (74°C) for safe consumption.

Don’t rely on visual cues alone chicken can look perfectly cooked on the outside while still being raw inside, especially with a stuffed preparation like this. A $10 instant-read thermometer is one of the best investments you can make for consistent cooking results.

Resting for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

This step separates good cooks from great ones. Let the chicken rest for 5 minutes before slicing. I know it’s tempting to cut right in, but patience pays off.

During cooking, the muscle fibers contract and push moisture toward the center. Resting allows those fibers to relax and reabsorb the juices. If you slice too early, all that flavorful liquid runs out onto your cutting board instead of staying in the meat.

While it rests, tent the chicken loosely with foil to keep it warm. After 5 minutes, remove the toothpicks, then slice into 1-inch thick rounds to reveal those beautiful pinwheel spirals. A sharp knife is essential here a dull knife will tear and compress the roll.

Finish with a squeeze of fresh lemon juice and a sprinkle of dried oregano for that final pop of Mediterranean brightness.

Pro Tips for Perfect Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

After making this recipe countless times (and teaching it to home cooks), I’ve picked up some game-changing tricks that make all the difference.

Avoiding Tough/Dry Meat for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Don’t overcrowd the pan during searing. If you’re making more than 2 chicken rolls, work in batches. Crowding drops the pan temperature, causing the chicken to steam instead of sear. That means no golden crust and excess moisture that makes everything soggy.

Baste with butter during the last 2 minutes of baking for extra richness. Add a tablespoon of butter to your skillet and spoon the melted butter over the chicken rolls. This creates an incredibly succulent exterior.

Never skip the pounding step. Uneven thickness means uneven cooking some parts will be perfect while others are overcooked and dry. Taking 2 minutes to pound the chicken properly saves you from disappointing results.

Use a leave-in probe thermometer if you have one. These alert you the moment your chicken reaches 165°F, preventing overcooking. Even 5 degrees over can make chicken noticeably drier.

Tool Recommendations for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Invest in these basics and your cooking will improve dramatically:

A reliable meat thermometer – I can’t stress this enough. Digital instant-read thermometers (like the ThermoPop or Thermapen) take the guesswork out completely. They’re worth every penny.

A meat mallet or rolling pin – For achieving that perfect even thickness. Look for one with a flat side (not just the tenderizing spikes).

An oven-safe cast-iron skillet – Retains heat beautifully for searing and transitions seamlessly to the oven. It’s a workhorse in my kitchen.

Kitchen twine as an alternative to toothpicks – Some cooks prefer tying the rolls with twine for a more secure hold. It works great, though toothpicks are faster and easier for beginners.

Storage & Reheating for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Refrigerate cooked chicken rolls in an airtight container for up to 3 days. Let them cool completely before storing to prevent condensation.

To reheat: Slice the rolls first, then warm in a 300°F oven for 10-12 minutes, covered with foil to prevent drying out. You can also reheat gently in a skillet with a splash of chicken broth.

Freezing works beautifully: Wrap cooled, cooked rolls tightly in plastic wrap, then in foil. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

Freeze uncooked for ultimate meal prep: You can also freeze the assembled, uncooked rolls. Wrap them individually and freeze. When ready to cook, thaw in the fridge overnight, then follow the cooking instructions as written. This is perfect for always having an impressive dinner ready to go.

Flavor Variations for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

One of the things I love most about this recipe is how easily it adapts to different flavor profiles and dietary needs. Here are some of my favorite twists:

Spicy Twist

Add heat and depth with these modifications:

Mix ¼ teaspoon red pepper flakes into your filling for a subtle kick that doesn’t overwhelm the other flavors. If you want more intensity, add 1-2 tablespoons of diced pickled jalapeños or a teaspoon of harissa paste mixed into the filling.

Sprinkle cayenne pepper on the outside before searing instead of paprika for a spicier crust.

Keto/Paleo Friendly

This recipe is already naturally keto and paleo-friendly! It’s:

• Low-carb (approximately 4-5g net carbs per serving)
• High-protein (about 40g per serving)
• Grain-free and gluten-free
• Packed with healthy fats from feta and olive oil

Just ensure your sun-dried tomatoes aren’t packed in soybean oil if you’re strict paleo look for olive oil-packed varieties instead.

Global Flavors

Take this roll on a culinary journey:

Italian Herb Version: Replace feta with ricotta cheese and add fresh basil leaves, pine nuts, and a sprinkle of parmesan. Season the outside with Italian seasoning instead of paprika.

Greek-Style: Add kalamata olives and fresh dill to the filling, and serve with tzatziki sauce on the side.

Mexican-Inspired: Swap feta for pepper jack cheese, replace sun-dried tomatoes with roasted red peppers, and add cilantro. Season the outside with cumin and chili powder.

French Provençal: Use goat cheese instead of feta, add fresh thyme, and include chopped Niçoise olives in the filling.

Here’s a quick reference table to help you experiment:

This table gives you a framework for endless creativity. Start with the cheese, choose complementary vegetables, then add herbs that tie it all together. The rolling technique stays the same only the flavors change.

Serving Suggestions for Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Presentation matters, and this dish deserves sides that match its elegance. Here’s how I like to serve it:

Pair with these complementary sides:

• Creamy mashed potatoes or garlic mashed cauliflower for a low-carb option – The richness complements the tangy feta beautifully
• Roasted asparagus drizzled with lemon and olive oil – Adds a fresh, crisp contrast
• Mediterranean couscous or quinoa pilaf with pine nuts and fresh herbs
• Simple arugula salad with lemon vinaigrette – The peppery greens cut through the richness
• Roasted cherry tomatoes and zucchini – Keeps the Mediterranean theme going
• Crusty bread for soaking up any delicious pan juices

Wine and beverage pairings:

This dish’s salty feta and tangy sun-dried tomatoes call for wines with good acidity. Sauvignon Blanc is my top choice its crisp, herbaceous notes mirror the Mediterranean flavors perfectly. A Pinot Grigio or unoaked Chardonnay also works beautifully.

For red wine lovers, try a light-bodied Pinot Noir or a Grenache rosé served slightly chilled. The key is avoiding heavy, tannic reds that will overpower the delicate chicken.

FAQs About Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes

Let me answer the questions I hear most often about this recipe:

Can I use frozen chicken for this Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes recipe?

Yes, but thaw it completely first. The safest method is thawing in the refrigerator overnight never at room temperature. Pat the thawed chicken very dry before pounding, as frozen chicken releases more moisture. For best results, buy fresh chicken when possible, as it has better texture and flavor.

How do I fix overcooked Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes?

Unfortunately, you can’t reverse overcooked chicken, but you can salvage it. Slice it and serve with a flavorful sauce a lemon butter sauce, creamy mushroom sauce, or even a simple pan gravy will add moisture back. For next time, invest in a meat thermometer and remove the chicken from heat when it reaches exactly 165°F.

Can I make Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes ahead of time?

Absolutely! Roll and secure the chicken up to 24 hours in advance, wrap tightly in plastic wrap, and refrigerate. When ready to cook, let it sit at room temperature for 10-15 minutes, then proceed with the searing and baking as directed. This makes it perfect for entertaining.

Is this Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes recipe safe for pregnant women?

Yes, as long as you use pasteurized feta cheese and cook the chicken to the safe internal temperature of 165°F. Most feta sold in the US is pasteurized, but check the label to be sure. Pregnant women should avoid soft cheeses made from unpasteurized milk due to listeria risk.

What if my chicken roll falls apart during cooking?

This usually happens if the chicken wasn’t pounded evenly or if you overstuffed it. Make sure you’re using enough toothpicks (3-4 per roll) and inserting them at an angle. Also, searing the seam-side first helps seal the roll. If it does unravel slightly, it’s not a disaster the flavor is still there, and you can serve it deconstructed style.

Can I use a different cheese in this Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes recipe?

Definitely! Goat cheese, ricotta, or even cream cheese work well. Just note that softer cheeses like ricotta may make the filling a bit runnier, so you might want to drain it first or add a tablespoon of breadcrumbs to the filling mixture to bind it.

Do I have to use sun-dried tomatoes in this Rolled Up Chicken recipe?

Sun-dried tomatoes add concentrated sweetness and umami, but you can substitute with roasted red peppers, sautéed mushrooms, or fresh cherry tomatoes that have been roasted and chopped. Each will give a slightly different flavor profile but will still be delicious.

Conclusion

There you have it everything you need to master Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes. This recipe has become a staple in my kitchen rotation, and I hope it finds a place in yours too. The combination of tender chicken, tangy feta, earthy spinach, and sweet sun-dried tomatoes creates a harmony of flavors that never gets old.

Fire up your skillet and try this tonight! Whether it’s a busy weeknight or you’re hosting friends for dinner, this dish delivers on both flavor and presentation. The best part? Once you master the basic rolling technique, you can experiment endlessly with different fillings and seasonings.

Join thousands of home cooks who’ve fallen in love with this recipe! I’d love to hear how yours turns out share your results in the comments below or tag me on social media. Did you try one of the flavor variations? Do you have your own twist to share? Let’s learn from each other.

Looking for more chicken inspiration? Try my Lemon Herb Grilled Chicken Thighs next they’re perfect for summer cookouts and use similar Mediterranean flavors. Or if you’re in the mood for something cozy, check out my Creamy Tuscan Chicken Pasta that takes comfort food to the next level.

Thanks for cooking with me at FoodFansy. Remember, great food doesn’t need to be complicated it just needs to come from the heart. Now get in that kitchen and create something unforgettable!

If you enjoyed this recipe, be sure to share it with your friends or save it for later! I’d love to see your unique twist feel free to post your photos on Pinterest!

Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes | Easy Mediterranean Dinner

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• Author: Emili
• Total Time: 40 minutes
• Yield: 2 servings 1x

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Description

Tender chicken breasts rolled up with feta, spinach, and sun-dried tomatoes for a flavor-packed, Mediterranean-inspired dinner.

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Ingredients

Scale 1x2x3x

2 chicken breasts, boneless and skinless

1 cup baby spinach, fresh

1/2 cup feta cheese, crumbled

1/4 cup sun-dried tomatoes, chopped

1 garlic clove, minced

1 tbsp olive oil

Salt and black pepper to taste

1/2 tsp paprika

1 tsp dried oregano

1 tbsp lemon juice

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Instructions

1. Preheat oven to 375°F (190°C).

2. Flatten chicken breasts to 1/2-inch thickness.

3. Mix feta, spinach, sun-dried tomatoes, and garlic in a bowl.

4. Spread mixture over chicken and roll tightly.

5. Secure with toothpicks and season with paprika and oregano.

6. Sear rolls in olive oil until golden.

7. Bake for 15–18 minutes until chicken reaches 165°F (74°C).

8. Rest for 5 minutes before slicing and serving.

Notes

You can prepare the rolls ahead and refrigerate for up to 12 hours.

For a creamier version, drizzle with Greek yogurt sauce before serving.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Dinner
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 roll
• Calories: 320
• Sugar: 3g
• Sodium: 680mg
• Fat: 18g
• Saturated Fat: 7g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 35g
• Cholesterol: 95mg

Keywords: Rolled Up Chicken With Feta Spinach And Sun Dried Tomatoes, chicken dinner, healthy recipe