High-Protein Chicken Rollups

Ingredients

• 1000 g Skinless Boneless Chicken Breast (Slice 1 cm thick then dice into bite‑size pieces)
• 8 g Garlic Powder (Approximately 2 teaspoons)
• 8 g Onion Powder (Approximately 2 teaspoons)
• 6 g Paprika (Approximately 2 teaspoons)
• 8 g Salt (Approximately 2 teaspoons)
• 2 g Freshly Ground Black Pepper (About 1 teaspoon)
• 10 g Neutral Cooking Oil (Can use canola, vegetable, or light olive oil)
• 200 g Low‑Fat Cottage Cheese (1% fat) (For the creamy sauce)
• 25 g Sriracha (Spicy chili sauce)
• 25 g Honey (Adds sweetness to the sauce)
• 16 pieces Protein Tortillas (18 cm / 7 in) (18 g protein per tortilla, 300 cal each)
• 160 g Reduced‑Fat Shredded Cheese (Melts well; mozzarella or similar)
• 0.5 piece Avocado (optional dip) (Half an avocado, flesh only)
• 30 g Low‑Fat Cream Cheese (0.2% fat) (For avocado dip)
• 10 ml Lime Juice (Juice of half a lime)
• 45 g Buttermilk (1% fat) (Base for second dip)
• 45 g Skim Milk (Can replace with fat‑free Greek yogurt)
• 15 g Mustard (Plain yellow mustard)
• 15 g Honey (for second dip) (Adds sweetness to the sauce)

Instructions

1. Slice and Dice Chicken

   Place the chicken breasts on a cutting board. Slice each breast into ~1 cm (½ in) thick strips, then turn the strips sideways and cut into bite‑size pieces.

   Time: PT10M

2. Season the Chicken

   In a large bowl combine garlic powder, onion powder, paprika, salt, black pepper, and oil. Add the diced chicken and toss until every piece is evenly coated.

   Time: PT3M

3. Pan‑Sear the Chicken

   Heat the skillet over medium‑high heat. Add a single layer of chicken pieces (do not overcrowd). Cook 1 minute per side until lightly browned but still pink inside. Transfer to a clean bowl and repeat for remaining batches (about 3 batches total).

   Time: PT12M

   Temperature: medium‑high

4. Prepare the Cottage‑Cheese Sauce

   Add 200 g low‑fat cottage cheese, 25 g sriracha, and 25 g honey to the blender. Blend on high for about 1 minute, stopping to shake the jar if needed, until the mixture is smooth and orange‑colored.

   Time: PT4M

5. Coat Chicken with Sauce

   Transfer the hot chicken back into the bowl, pour the blended sauce over it, and gently stir until each piece has a light coating.

   Time: PT2M

6. Add Cheese Base to Tortillas

   Lay out the protein tortillas on a clean surface. Sprinkle 10 g of shredded reduced‑fat cheese evenly over each tortilla as a bottom layer.

   Time: PT3M

7. Assemble the Rollups

   Place the appropriate amount of chicken (≈60 g per tortilla) on top of the cheese. Roll the tortilla tightly into a round shape. Repeat for all tortillas.

   Time: PT6M

8. Bake Until Crispy

   Preheat the oven to 200°C (400°F). Arrange the rollups seam‑side down on a sheet pan, leaving a little space between each. Bake for 6–7 minutes, until the tops are lightly golden and crisp.

   Time: PT7M

   Temperature: 200°C

9. Cool and Store

   Remove the rollups from the oven and let them cool for a few minutes. Pack 5–6 rollups in a zip‑lock bag and place in the freezer. They keep for up to 3 months.

   Time: PT5M

10. Optional Dips (Avocado or Buttermilk)

    For avocado dip: mash ½ avocado with 30 g low‑fat cream cheese, a pinch of salt, garlic powder, and lime juice. For buttermilk dip: whisk together 45 g buttermilk, 45 g skim milk, 15 g mustard, 15 g honey, garlic powder, onion powder, salt, and lime juice.

    Time: PT5M

Nutrition Facts

Calories

306

Protein

37 g

Carbohydrates

15 g

Fat

8 g

Fiber

2 g

Ingredient Substitutions

• Instead of Skinless Boneless Chicken Breast: Turkey breast
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Onion Powder: Dried onion flakes
• Instead of Paprika: Smoked paprika
• Instead of Salt: Sea salt
• Instead of Freshly Ground Black Pepper: White pepper
• Instead of Neutral Cooking Oil: Olive oil
• Instead of Low‑Fat Cottage Cheese (1% fat): Non‑fat Greek yogurt
• Instead of Sriracha: Hot sauce
• Instead of Honey: Agave syrup
• Instead of Protein Tortillas (18 cm / 7 in): Regular wheat tortillas
• Instead of Reduced‑Fat Shredded Cheese: Regular mozzarella, Cheddar
• Instead of Avocado (optional dip): Guacamole
• Instead of Low‑Fat Cream Cheese (0.2% fat): Low‑fat Greek yogurt
• Instead of Lime Juice: Lemon juice
• Instead of Buttermilk (1% fat): Low‑fat milk + lemon
• Instead of Skim Milk: Almond milk
• Instead of Mustard: Dijon mustard
• Instead of Honey (for second dip): Agave syrup

Equipment Needed

• Cutting Board
• Sharp Knife
• Large Mixing Bowl
• Digital Kitchen Scale
• 28 cm (11 in) Skillet or Frying Pan
• Spatula or Tongs
• Blender or Food Processor
• Sheet Pan
• Oven
• Measuring Spoons
• Fork (for mashing avocado)
• Paper Towels (optional for reheating) (optional)

Critical Steps — Do Not Skip

• Slice the chicken thinly and dice uniformly for easy eating.
• Undercook the chicken in the pan; it will finish cooking in the hot bowl.
• Do not over‑sauce the chicken; excess sauce makes the rollups soggy.
• Bake just until the tortilla tops are golden to keep the rollups crisp.

Chef Tips from the Video

• Weigh the chicken per rollup for precise macro tracking.
• For extra flavor, add a pinch of smoked paprika to the seasoning blend.
• If you prefer a milder sauce, reduce the sriracha to 15 g.

Troubleshooting

Storage

Refrigerator: Store cooked rollups in an airtight container for 3–4 days.

Freezer: Freeze in zip‑lock bags (5‑6 per bag) for up to 3 months.

Room temperature: Not recommended; rollups may become stale or develop bacteria.

Make-Ahead Tips

• Freeze rollups in single‑serve bags; reheat in the microwave with a damp paper towel for 4 minutes at 600 W.
• The sauces keep refrigerated for up to 5 days; store in separate containers.

Frequently Asked Questions