⏱ 30 min total

Ham and Cheese Chicken Roll-ups

Name: Ham and Cheese Chicken Roll-ups
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 3 oz Chicken breast; ¼ dash Salt; ¼ dash Black pepper; ¼ tsp Garlic powder; 2 slice Ham; 2 slice (1 oz) Provolone cheese; 1 tbsp All-purpose flour; ¼ medium Egg; ⅛ cup Breadcrumbs; ¼ tsp Olive oil

Per 1 serving · 231 g · 10 ingredients

Calories

500

25%
of a 2,000 cal day

Protein
47g
38% of calories
Carbs
20g
16% of calories
Fat
25g
46% of calories

Portion

✓ Protein-dense

At a glance

One serving of Ham and Cheese Chicken Roll-ups (231 g) has 500 calories, with 47 g of protein, 20 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (94% DV), thiamine (46% DV) and riboflavin (b2) (41% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 58%, 62% and 58% of the daily value.

Per 100 g

216cal

medium energy density

Protein per 100 cal

9.4g

Net carbs

18g

carbs minus fiber

Fiber

1.6g

1.2 g sugar

High in

20%+ of the daily value

Protein94%
Thiamine46%
Riboflavin (B2)41%
Niacin68%
Vitamin B677%
Vitamin B1257%

Good source of

10–19% of the daily value

Vitamin A17%
Folate (B9)10%
Potassium12%
Magnesium15%
Copper13%

Watch

20%+ of the daily value

Sodium58%
Saturated fat62%
Cholesterol58%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Heat the oven to 400°F. Line a rimmed baking sheet with parchment paper or lightly oil it.
2
Butterfly the chicken breasts by slicing horizontally about three-quarters of the way through and opening like a book. Cover with plastic wrap and gently pound to an even thickness, then discard the wrap.
3
Season both sides of the chicken with salt, pepper, and garlic powder.
4
Lay slices of ham and provolone on each piece of chicken. Roll up tightly, tucking in the sides as needed, and place seam-side down.
5
Set up three shallow bowls: flour in one, beaten egg in another, and breadcrumbs in the third. Dredge each roll in flour, then egg, then breadcrumbs, pressing to adhere, and transfer to the prepared sheet seam-side down.
6
Drizzle the rolls with olive oil and bake until the coating is golden and the chicken reaches 165°F, about 18–22 minutes. Rest 5 minutes, then slice and serve.

Vitamins & minerals

Amounts for 1 serving (231 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	156 μg	17%
Vitamin C	2 mg	2%
Vitamin D	1 μg	6%
Vitamin E	1 mg	6%
Vitamin K	3 μg	3%
Thiamine	1 mg	46%
Riboflavin (B2)	1 mg	41%
Niacin	11 mg	68%
Vitamin B6	1 mg	77%
Folate (B9)	39 μg	10%
Vitamin B12	1 μg	57%
Pantothenic acid	2 mg	41%
Choline	160 mg	29%

Minerals

Nutrient	Amount	% Daily Value
Calcium	474 mg	47%
Iron	2 mg	27%
Potassium	582 mg	12%
Magnesium	61 mg	15%
Phosphorus	600 mg	86%
Zinc	4 mg	32%
Copper	0.1 mg	13%
Manganese	0.5 mg	20%
Selenium	49 μg	89%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	38 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	8 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	0 μg	—
Lysine	4 g	—
Maltose	0.3 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	3 g	—
Retinol	152 μg	—
Serine	2 g	—
Starch	8 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	0.5 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 500 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

95min
Walking (3.5 mph)
60min
Cycling (moderate)
42min
Running (6 mph)
70min
Swimming laps

Common questions

How many calories are in Ham and Cheese Chicken Roll-ups?

One serving of Ham and Cheese Chicken Roll-ups (1 serving) has 500 calories, which works out to 216 calories per 100 g. That is about 25% of a 2,000-calorie day.

Are Ham and Cheese Chicken Roll-ups high in protein?

Yes. It has 47 g of protein per serving, and 38% of its calories come from protein (9.4 g of protein per 100 calories).

Are Ham and Cheese Chicken Roll-ups keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Ham and Cheese Chicken Roll-ups?

1323 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Ham and Cheese Chicken Roll-ups?

1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (231 g)

Calories500

% Daily Value*

Total fat 25g	32%
Saturated fat 12g	62%
Trans fat 0g
Cholesterol 174mg	58%
Sodium 1,323mg	58%
Total carbohydrate 20g	7%
Dietary fiber 1.6g	6%
Total sugars 1.2g
Protein 47g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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