High Protein Chicken Roll-Ups

High Protein Chicken Roll-Ups

6 mins

Directions

  1. 1.

    Cut the chicken into thin slices and then again into bite-sized pieces. Place all pieces into a bowl.

  2. 2.

    Season with 10 grams of oil, 2 tsp each of onion powder, garlic powder, paprika, 2 tsp of salt, and 8 grams of freshly ground black pepper. Mix everything until the meat is covered with seasoning.

  3. 3.

    Add batches of chicken to a pan on medium-high heat and fry for 1 minute on each side, making sure not to overcrowd the pan. Repeat with all chicken pieces.

  4. 4.

    Remove the chicken from the heat and add it to a bowl.

  5. 5.

    In a blender, combine 200 grams of cottage cheese, 25 grams of sriracha, and 25 grams of honey. Blend on high for 1-2 minutes until smooth.

  6. 6.

    Add the sauce to the bowl with the chicken and stir to coat.

  7. 7.

    Lay out 5-6 tortillas at a time, and spread 10 grams of shredded cheese on each.

  8. 8.

    Add 60 grams of chicken to each tortilla and roll them up tightly.

  9. 9.

    Place the chicken roll-ups on a baking sheet and bake for 6-7 minutes at 200°C or 400°F.

  10. 10.

    Remove the baked tortillas from the sheet and store them in ziploc bags in the freezer for up to 3 months.

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Ingredients

  • 1000 grams chicken breast
  • 10 grams oil
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp paprika
  • 2 tsp salt
  • 8 grams black pepper
  • 16 medium size protein tortillas
  • 160 grams shredded cheese (fat reduced gouda)
  • 200 grams cottage cheese
  • 25 grams sriracha
  • 25 grams honey
  • 60 grams avocado
  • 30 grams cream cheese
  • 1 half lime juice
  • 1 pinch salt
  • 2 dashes garlic powder
  • 45 grams buttermilk
  • 45 grams skyr or greek yogurt
  • 15 grams mustard
  • 15 grams honey
  • 2 dashes garlic powder
  • 2 dashes onion powder
  • 1 pinch salt
  • 1 half lime juice

Equipment

knife bowl pan blender kitchen scale baking sheet ziploc bag microwave paper towel

Tips

  • Cut the chicken into thin slices and then into bite-sized pieces.
  • Don't overfill the pan or you won't get proper color on the meat.
  • You don't need to cook the chicken fully through yet.
  • The meat is still hot and continues cooking even if it’s not in the pan anymore.
  • You can slightly undercook the meat and remove it, then it will continue cooking to a safe temperature in the bowl.
  • A wet paper towel helps cook them faster and prevents them from getting too hard.
  • The best way to store them is to fill a ziploc bag with 5-6 roll-ups, and then put them into the freezer where they last for about 3 months.
  • When you want the snack, simply put them on a plate. You can try wrapping one in a wet paper towel and see if you like them more this way, then microwave at 600 watts for about 4 minutes. It doesn't make a massive difference in my opinion

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