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Spinach and Feta Chicken Roll-Up⏱ 55 min total
Recipes

Spinach and Feta Chicken Roll-Up

Per 1 serving · 138 g · 6 ingredients

Calories
271
14%
of a 2,000 cal day
  • Protein
    22g
    34% of calories
  • Carbs
    3.2g
    5% of calories
  • Fat
    18g
    61% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Spinach and Feta Chicken Roll-Up (138 g) has 271 calories, with 22 g of protein, 3.2 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (44% DV), Vitamin K (63% DV) and riboflavin (b2) (39% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 41%, 46% and 31% of the daily value.

Per 100 g
196cal
medium energy density
Protein per 100 cal
8.2g
Net carbs
3g
carbs minus fiber
Fiber
0.6g
2 g sugar

High in

20%+ of the daily value

  • Protein44%
  • Vitamin K63%
  • Riboflavin (B2)39%
  • Niacin43%
  • Vitamin B656%
  • Vitamin B1239%

Good source of

10–19% of the daily value

  • Vitamin A14%
  • Thiamine16%
  • Folate (B9)12%
  • Choline12%
  • Iron13%
  • Magnesium10%

Watch

20%+ of the daily value

  • Sodium41%
  • Saturated fat46%
  • Cholesterol31%

Ingredients

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

Directions

Prep 15 minCook 40 min
  1. 1

    Preheat oven to 400 degrees F.

  2. 2

    Bake the bacon on a foil lined baking sheet for 10 minutes, or until bacon is sizzling, but not fully cooked yet. Remove baking sheet from heat but leave bacon drippings on sheet. We will use this same pan for cooking the roll-up on.

  3. 3

    Reduce oven temperature to 375 degrees F.

  4. 4

    While the bacon cooks, prep chicken by butterflying breast fillets and cutting into 3-4 inch strips (you should get three or four per fillet). Pound chicken until each strip is about 5-7 inches wide, then season one side (the side we will be adding stuffing to) with ranch powder.

  5. 5

    Lay down a bed of spinach on the seasoned side, then add feta. Try not to pile too high or chicken won't roll up efficiently. Season with pepper.

  6. 6

    By this time, bacon should be ready to use. Lay chicken breast on top of bacon strip and begin rolling up the chicken. place the seam side of the rolled chicken down, on the baking sheet and bake for 25-30 minutes. Chicken should be firm, and bacon will be fully cooked when done.

Vitamins & minerals

Amounts for 1 serving (138 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A130 μg
14%
Vitamin C4 mg
5%
Vitamin D0.2 μg
2%
Vitamin E1 mg
5%
Vitamin K75 μg
63%
Thiamine0.2 mg
16%
Riboflavin (B2)1 mg
39%
Niacin7 mg
43%
Vitamin B61 mg
56%
Folate (B9)48 μg
12%
Vitamin B121 μg
39%
Pantothenic acid1 mg
28%
Choline67 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium233 mg
23%
Iron1 mg
13%
Potassium357 mg
8%
Magnesium40 mg
10%
Phosphorus304 mg
43%
Zinc2 mg
18%
Copper0.1 mg
9%
Manganese0.3 mg
13%
Selenium24 μg
43%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0.1 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene848 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0.2 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol59 μg—
Serine1 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 271 calories

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

  • 51min
    Walking (3.5 mph)
  • 33min
    Cycling (moderate)
  • 23min
    Running (6 mph)
  • 38min
    Swimming laps

Common questions

How many calories are in Spinach and Feta Chicken Roll-Up?

One serving of Spinach and Feta Chicken Roll-Up (1 serving) has 271 calories, which works out to 196 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Spinach and Feta Chicken Roll-Up high in protein?

Yes. It has 22 g of protein per serving, and 34% of its calories come from protein (8.2 g of protein per 100 calories).

Is Spinach and Feta Chicken Roll-Up keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Spinach and Feta Chicken Roll-Up?

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

How much sugar is in Spinach and Feta Chicken Roll-Up?

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.

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