This Heart Healthy Chicken Rollatini is a low-calorie, diabetic-friendly dish that brings gourmet Italian flavors to your kitchen without the extra fat or sodium. Packed with lean protein, whole grains, and nutrient-rich spinach, these healthy chicken roll ups are a flavorful and balanced meal the whole family will love.
By using part-skim mozzarella and a savory mushroom sauce instead of heavy creams or frying, we’ve created a heart-friendly version of a restaurant favorite. Rolled with Romano cheese and baked to perfection, it’s the ultimate way to enjoy a light yet satisfying dinner.
Looking for more inspiration? Find more heart healthy chicken recipes to keep your meal rotation fresh and nutritious.
This recipe reimagines a traditional Italian comfort dish by swapping heavy breading and frying for a light, baked preparation. By focusing on nutrient-dense spinach and lean chicken breast, we provide a high-protein, low-saturated-fat meal that fits perfectly into a heart-healthy or Mediterranean diet.
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Use 1 or 2 toothpicks to secure the seam of the roll. Placing them seam-side down in the baking dish also helps them stay closed. Remember to remove toothpicks before serving!
Place the chicken cutlets between two sheets of plastic wrap or in a heavy-duty zip-top bag. Use a meat mallet or the bottom of a heavy skillet to gently pound from the center outward until they are about 1/4-inch thick.
Yes! Simply replace the ¼ cup of white wine with an equal amount of reduced-sodium chicken broth and an extra teaspoon of lemon juice to maintain the acidity.
If using frozen spinach, ensure it is completely thawed and squeezed very dry. If using fresh spinach, it is best to sauté it for 1-2 minutes first so it doesn't release too much water inside the chicken rolls.
If you enjoyed these chicken roll ups, you will love these heart healthy Italian dinners that combine lean protein with Mediterranean-inspired herbs and savory sauces.
Complete your meal with these healthy vegetable sides that offer a high-fiber, low-calorie way to add vibrant flavor and essential vitamins to your dinner plate.
Recipe yields 8 servings
Preheat oven to 450°. Lightly coat a 13 x 9-inch glass baking dish with nonstick cooking spray.
In a skillet, heat the oil over medium heat until hot. Add the garlic and sauté for 30 seconds. Add the mushrooms and sauté until the liquid has evaporated, about 3 minutes. Remove from the heat and set aside.
In a shallow bowl, beat the egg whites lightly. In another shallow bowl, combine the bread crumbs with the grated cheese. Dredge each chicken cutlet in the egg whites, then in the bread crumbs, making sure to cover completely with the bread crumbs.
Arrange the breaded chicken cutlets on a flat work surface. Top each cutlet with a slice of mozzarella cheese and some spinach. Loosely roll each cutlet and secure with 1 or 2 toothpicks. Arrange the rolled cutlets in the prepared baking dish, seam side up.
Add the chicken broth, mushroom mixture, wine and lemon juice to the baking dish. Bake for 30 minutes, or until browned. Serve topped with the mushroom sauce and parsley.
For a complete heart-healthy meal, pair this dish with light, fiber-rich sides. A bed of creamy quinoa works beautifully to soak up the mushroom sauce. You could also serve it alongside sautéed green beans or a fresh Caesar salad for a refreshing crunch.
If you don't have Romano, grated Parmesan is an excellent low-sodium alternative that provides a similar sharp flavor.
For a gluten-free version, use certified gluten-free breadcrumbs or crushed almond flour.
You can substitute the frozen spinach with fresh baby spinach; just sauté it briefly until wilted and squeeze out all moisture before rolling.
If you don't have chicken broth, a vegetable broth or even water with extra lemon juice can work for the pan sauce.
Searching for other low calorie chicken recipes? We’ve got you covered! Whether you’re in the mood for a hearty meal or prefer a lighter chicken lunch recipe, you’ll find plenty to choose from on Health eCooks. And if you’re stumped about what to make for dinner tonight, check out these easy chicken dinner ideas.