Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes tastes rich, tangy, and a little garlicky, with juicy chicken wrapped around a creamy, salty, herby filling. It works for busy weeknights or casual dinner guests, and you can get it on the table in about 45 to 55 minutes total. I tested versions of this recipe so many times that my family started calling it “fancy chicken roll-ups” and never complained once.

Why Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes Is Worth It

This rolled-up chicken packs a lot of flavor into a tidy little spiral. You get juicy chicken, creamy feta, garlicky spinach, and chewy sun-dried tomatoes in every bite, so it tastes like a restaurant entree without the price tag.

The recipe looks impressive but stays very doable, even on a weeknight. You prep the filling in one pan, roll the chicken, then let the oven finish the work while you clean up or make a quick side.

“This Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes tastes like something from a cozy little bistro, but I pulled it out of my own oven in under an hour. ★★★★★”

Ingredients You Need

Chicken

4 medium boneless skinless chicken breasts, about 6 to 7 ounces each
1 to 2 tablespoons olive oil, for brushing or searing
1 teaspoon kosher salt
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon smoked paprika or sweet paprika
½ teaspoon black pepper

Thin, evenly sized chicken breasts roll more easily and cook more evenly. If your grocery store sells “thin-sliced” cutlets, you can use those and skip some pounding. I like to buy air-chilled chicken because it browns better and does not water out in the pan.

Filling

1 tablespoon olive oil
2 cloves garlic, minced
4 cups fresh baby spinach, loosely packed
½ teaspoon kosher salt, plus more to taste
¼ teaspoon black pepper
½ teaspoon dried oregano or Italian seasoning
½ teaspoon crushed red pepper flakes, optional for heat
½ cup crumbled feta cheese
¼ cup cream cheese, softened, or plain Greek yogurt for a lighter option
⅓ cup chopped sun-dried tomatoes in oil, drained well
2 tablespoons grated Parmesan cheese

Jarred sun-dried tomatoes in oil bring a ton of flavor with zero effort. I like brands that list only tomatoes, oil, salt, and maybe herbs. Block feta that you crumble yourself usually tastes creamier and less chalky than pre-crumbled feta.

Coating / Finish

1 tablespoon olive oil
2 tablespoons grated Parmesan cheese
1 tablespoon panko breadcrumbs or almond flour for low carb
½ teaspoon dried parsley or Italian seasoning

The light topping adds a little texture and extra flavor. Panko gives a crisp bite, while almond flour keeps carbs low and still tastes toasty. You can skip the topping if you want a simpler, lighter version.

Pantry Shortcuts

Use frozen chopped spinach, thawed and squeezed dry, instead of fresh spinach.
Use garlic powder instead of fresh garlic if you feel rushed.
Use pre-crumbled feta and pre-shredded Parmesan when you need speed more than perfection.

Equipment List

Cutting board and sharp chef’s knife
Meat mallet or rolling pin, for pounding the chicken
Large skillet or sauté pan
Mixing bowl
Toothpicks or short skewers, or kitchen twine
Baking dish or sheet pan
Instant-read thermometer, strongly recommended

Quick Tips & substitutions

Pound chicken to an even ¼ inch thickness so it rolls easily and cooks evenly.
Chill the filling for 5 to 10 minutes so it thickens and stays inside the roll.
Dry sun-dried tomatoes very well so they do not make the filling watery.
Use Greek yogurt instead of cream cheese for a lighter, tangier filling.
Swap feta with goat cheese if you like a creamier, slightly milder flavor.
Use frozen spinach, thawed and squeezed, when you want a quick shortcut.
Season the chicken on both sides before you roll it so every bite tastes seasoned.
Secure each roll with 2 to 3 toothpicks so it holds shape during cooking.
Bake until the thickest part hits 165°F, then rest the chicken 5 minutes before slicing.
Slice across the rolls into spirals to show off the filling and make serving easier.

How to Make Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes

Prep the Chicken

Lay each chicken breast on a cutting board and cover it with plastic wrap.
Pound it gently with a meat mallet or rolling pin until it reaches about ¼ inch thickness.
Pat the chicken dry with paper towels and season both sides with salt, pepper, garlic powder, onion powder, and paprika.
Set the seasoned chicken aside while you mix the filling.

Cook the Spinach

Heat 1 tablespoon olive oil in a large skillet over medium heat.
Add the minced garlic and stir it for about 30 seconds until it smells fragrant.
Add the spinach, salt, pepper, oregano, and red pepper flakes.
Stir until the spinach wilts and most of the moisture cooks off, about 3 to 4 minutes, then remove the pan from heat and let the spinach cool slightly.

Mix the Filling

Transfer the cooled spinach mixture to a mixing bowl.
Add feta, cream cheese or Greek yogurt, chopped sun-dried tomatoes, and Parmesan.
Stir until everything combines into a thick, spreadable mixture.
Taste and adjust salt or pepper if needed, then chill the bowl in the fridge for about 5 to 10 minutes.

Fill and Roll

Preheat your oven to 400°F and lightly oil a baking dish or sheet pan.
Lay one pounded chicken breast flat, smooth side down, on the board.
Spread a generous layer of the feta spinach sun-dried tomato filling over the chicken, leaving a small border around the edges.
Roll the chicken up tightly from the short end, like a jelly roll, and secure it with toothpicks.
Repeat with the remaining chicken breasts and place each roll seam side down in the baking dish.

Add the Topping

In a small bowl, mix olive oil, Parmesan, panko or almond flour, and dried parsley.
Spoon or brush this mixture over the tops of the chicken rolls.
Press lightly so it sticks to the surface.

Bake the Chicken

Place the baking dish in the oven and bake for 22 to 28 minutes, depending on thickness.
Check the internal temperature with an instant-read thermometer in the center of a roll.
Pull the chicken out when it hits 165°F and juices run clear.
Let the rolls rest for 5 minutes so the juices settle, then remove toothpicks.

Slice and Serve

Transfer the rested chicken rolls to a cutting board.
Slice each roll into 3 to 4 thick rounds so you see the spiral of filling.
Spoon any juices from the pan over the slices.
Serve hot with your favorite sides and enjoy those cheesy, tangy bites.

Recipe Variations

Gluten-free: Use gluten-free panko or crushed gluten-free crackers, or skip the crumbs and use only Parmesan.
Low carb: Use almond flour instead of panko and Greek yogurt instead of cream cheese for a lighter feel.
Extra veggies: Add finely chopped roasted red peppers or artichoke hearts to the filling.
Extra protein: Stir in a little cooked crumbled turkey sausage or chicken sausage to the filling.
Dairy-free: Use a dairy-free cream cheese and a vegan feta-style cheese, and skip the Parmesan topping.
Vegan: Swap chicken with large flattened tofu slabs or thick slices of eggplant, then use dairy-free cheeses and bake until tender.

Ways to Serve Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes

Over fluffy garlic mashed potatoes or creamy polenta.
With lemony rice and a simple cucumber tomato salad.
Alongside roasted broccoli, green beans, or asparagus.
On top of buttered noodles with a squeeze of fresh lemon.
With a big mixed green salad and warm crusty bread or soft dinner rolls.
Sliced cold over a quinoa or farro salad for a meal prep lunch.

Storage Success

Store leftover rolled-up chicken in an airtight container in the fridge for up to 3 to 4 days. Slice the rolls before chilling so they reheat faster and more evenly. Reheat in a covered skillet over low heat with a splash of broth or water, or warm in the oven at 325°F until hot. Freeze tightly wrapped portions for up to 2 months, then thaw overnight in the fridge and reheat gently so the chicken stays juicy and the feta spinach sun-dried tomato filling keeps its texture.