These Keto Broccoli Cheddar Chicken Rollups have a tender texture, creamy filling, and delicious cheesy flavor. We prepare these rollups with chicken breasts, broccoli, cheddar cheese, cream cheese, Parmesan cheese, olive oil, garlic, Italian seasoning, paprika, onion powder, black pepper, salt, and parsley. These rollups contain about 390 calories and 5.5 g of total carbs. These Keto Broccoli Cheddar Chicken Rollups take almost 50 minutes to prepare. These Keto Broccoli Cheddar Chicken Rollups are excellent for lunch, dinner, family meals, weekly meal prep, and easy low-carb dinners. You can serve these rollups with Garlic Butter Broccoli, Cauliflower Mash, Greek Salad, Creamy Spinach, or Roasted Asparagus.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Diet: Keto
- No. of Calories: 390 kcal
- Prep Duration: 20 minutes
- Course: Main Course, Lunch, Dinner
- Cook Time: 30 minutes
- Cuisine: American
- Portion Size: 1 chicken rollup
- Cooking Mode: Oven
- Total Servings: 4 rollups
- Difficulty Level: Easy
- Total Time: 50 minutes
- Total Carbs: 5.5 g
TOOLS:
- Baking dish
- Bowl
- Knife
- Cutting board
- Meat mallet
- Toothpicks
- Measuring cups and spoons
INGREDIENTS:
CHICKEN:
- 4 chicken breasts
- 2 tbsp olive oil
- ¼ tsp black pepper
- ½ tsp paprika
- ½ tsp onion powder
- 1 tsp Italian seasoning
- ½ tsp salt
BROCCOLI CHEDDAR FILLING:
- 1 cup broccoli
- 1 cup cheddar cheese
- Four oz. cream cheese
- Parmesan cheese, two tbsp.
- 2 garlic cloves
- 2 tbsp parsley
INGREDIENT NOTES AND THEIR KETO SUBSTITUTIONS:
CHICKEN BREASTS:
- We utilize chicken breasts because they provide lean protein and are easy to roll after being pounded thin. As a different choice, you could use chicken thighs.
BROCCOLI:
- Broccoli provides texture, nutrients, and flavor while keeping the filling low in carbohydrates. You can replace it with finely chopped spinach or cauliflower.
CHEDDAR CHEESE:
- Cheddar gives the filling a rich and cheesy flavor. You can use Monterey Jack, mozzarella, or Colby cheese instead.
CREAM CHEESE:
- Cream cheese makes the filling smooth, creamy, and rich. We suggest utilizing high-fat cream cheese to get a keto diet. Mascarpone can be used as an alternative.
PARMESAN CHEESE:
- The filling gains a savory, slightly nutty flavor from the parmesan. Romano cheese can be used instead.
OLIVE OIL:
- Olive oil adds healthful fat and keeps the chicken juicy. Avocado oil might be utilized in its alternative form.
GARLIC:
- A wonderful savory flavor is added with fresh garlic. If fresh garlic isn’t available, you might utilize garlic powder.
ITALIAN SEASONING AND PARSLEY:
- These herbs provide fresh and aromatic flavor. You can replace them with oregano, basil, or rosemary.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Warm the oven to 375° Fahrenheit and coat a baking dish.
- We steam the broccoli for almost two minutes, strain it out perfectly, and cut it.
- Stir the parsley, broccoli, garlic, cream cheese, Parmesan, and cheddar.
- We pound the chicken breasts till become even and thin.
- Garnish the chicken with Italian seasoning, salt, onion powder, pepper, and paprika.
- Put the cheese mixture on every chicken breast.
- Using toothpicks, tightly roll and seal.
- Put them in a dish and drizzle the olive oil.
- Bake till the chicken becomes 165°Fahrenheit for almost twenty-five minutes.
- Cool for almost five minutes, eliminate the toothpicks, and then serve.
TIPS:
- Strain the broccoli completely so the filling will not be watery.
- Avoid including a lot of filling in the chicken, as the cheese mixture will leak out.
- We utilize a meat thermometer to ensure the chicken becomes 165°Fahrenheit.
- Cool the rollups for almost five minutes and then serve.
SERVING SUGGESTIONS:
SALADS:
- Greek
- Caesar
- Cucumber Avocado
- Arugula Parmesan
- Creamy Cucumber
VEGETABLES:
- Garlic Butter Broccoli
- Roasted Cauliflower
- Buttered Green Beans
- Garlic Zucchini
- Creamed Spinach
DIPS & SAUCES:
- Garlic Aioli
- Ranch Dressing
- Garlic Parmesan Sauce
- Lemon Butter Sauce
- Alfredo Sauce
SIDES:
- Cauliflower Mash
- Cauliflower Rice
- Keto Coleslaw
- Roasted Asparagus
- Sautéed Mushrooms
STORAGE INFORMATION:
FRIDGE:
- Put the cooked chicken rollups in a sealed box and refrigerate for a maximum of 3 to 4 days.
FREEZER:
- Cover the cooled rollups separately and store them for almost 3 months.
FAQs:
Could we utilize frozen broccoli as another choice for fresh broccoli?
- Yes, you can use frozen broccoli, defrost it fully, strain it perfectly, and then include it in the filling.
May we utilize chicken thighs as a different choice than chicken breasts?
- Yes, you can use chicken thighs, as they will deliver a slightly juicier result.
Will we prepare these rollups earlier?
- Yes, you can assemble the rollups more than twenty-four hours earlier, wrap them, and chill them till ready to bake.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
No. of Calories: 390 kcal
Sodium: 650 mg
Net Carbs: 4 g
Fiber: 1.5 g
Sugar: 2 g
Fats: 22 g
Proteins: 43 g
Portion Size: 1 chicken rollup
Total Carbs: 5.5 g