Keto Broccoli Cheddar Chicken Rollups

These Keto Broccoli Cheddar Chicken Rollups are a savory recipe with a sharp taste. We prepare these rollups with chicken breasts, mozzarella cheese, onion powder, broccoli florets, paprika, cheddar cheese, garlic powder, cream cheese, olive oil, & black pepper. All these items are basic; you may have them at home. But if you don’t have all these in your kitchen, you can quickly get them from the food stores. They contain 420 calories and four g of net carbs in 1 chicken roll-up. These Keto Broccoli Cheddar Chicken Rollups are perfect for weekday meals, sides, lunches, appetizers, and dinners. We prepare these rollups in at least forty to forty-five minutes. These rollups store perfectly in the freezer for sixty days, so you can easily prepare them earlier. Serve these rollups with chipotle mayo or Caesar salad.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Diet: Keto
• Cuisine: American
• Prep duration: 15 minutes
• Calories: 420 kcal
• Course: Main Course
• Cook duration: Thirty minutes
• Portion size: 1 chicken rollup
• Mode of cooking: Oven
• Servings: 4
• Level of difficulty: Easy
• Overall time: Forty-five minutes

TOOLS:

• Spoon
• Sharp knife
• Toothpicks
• Cutting board
• Spatula
• Bowl
• Oven
• Baking dish

INGREDIENTS:

• 1 cup cheddar cheese
• 4 big chicken breasts
• 1 ½ cups broccoli florets
• Salt
• Two tbsp. olive oil
• 4 oz cream cheese
• Black pepper
• Half tsp. onion powder
• ½ cup mozzarella cheese
• Half tsp. paprika
• One tsp. garlic powder

INGREDIENT NOTES:

INGREDIENT NOTES:

CREAM CHEESE:

• Cream cheese gives a rich taste and helps to form structure. Instead, use the mascarpone or ricotta cheese.

CHEDDAR CHEESE:

• Cheddar cheese adds a strong flavor and additional fat content. Additionally, you can use the Colby, Gouda, or Monterey Jack.

OLIVE OIL:

• When baking, olive oil keeps the chicken’s moist texture. Instead, we can use melted butter, avocado oil, or ghee.

CHICKEN BREASTS:

• These rollups are made from chicken breasts. The chicken thighs can be used instead.

POWDERED ONION:

• The taste is improved by utilizing the onion powder. To create a moderate taste, we can substitute it with a tiny amount of dried chives or finely chopped fresh onion.

MOZZARELLA CHEESE:

• The mozzarella cheese aids in combining all the ingredients. Instead, use provolone or Monterey Jack.

BROCCOLI:

• Broccoli is used to provide fiber content in these rollups. We might use finely chopped spinach or cauliflower in its place.

GARLIC POWDER:

• Garlic powder delivers a strong flavor without carbs. Use the freshly minced garlic instead.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Set the oven temperature to 190 degree Celcius.
2. Slightly coat the dish with olive oil.
3. Microwave the broccoli for three minutes till it is tender.
4. Strain out the extra moisture and finely chop it.
5. Mix the cream cheese, garlic powder, broccoli, onion powder, cheddar cheese, pepper, mozzarella, & salt in a vessel.
6. Stir them till they are properly blended.
7. Create a pocket by making a cut in all the chicken breasts.
8. Flatten the chicken breasts with a kitchen hammer, if required.
9. Equally include the broccoli and cheese mixture in all the chicken breasts.
10. Then roll the chicken breasts tightly and secure them with toothpicks if required.
11. Use olive oil to coat the exterior side of all the rolls and garnish them with pepper, paprika, & salt.
12. Place all the rolls in a dish & bake for thirty minutes, or till the inside temperature reaches 74 degree Celcius.
13. Cool for five minutes and then serve without toothpicks.

TIPS:

• Lastly, you can broil for two minutes to create a golden crust.
• Use the completely strained broccoli to avoid watery filling.
• Leave the chicken for some time to maintain its juicy texture.
• Don’t stuff the mixture too much into the chicken, as it will leak when baking.

SERVING SUGGESTIONS:

SIDES:

• Garlic Butter Zucchini Noodles
• Creamed Spinach
• Roasted Cauliflower Mash
• Sautéed Green Beans with Almonds

SALADS:

• Avocado Cucumber
• Caesar Salad
• Keto Coleslaw
• Arugula Parmesan Salad

TOPPINGS AND SAUCES:

• Sugar-Free Garlic Aioli
• Herb Butter Sauce
• Lemon Cream Sauce
• Chipotle Mayo

STORAGE INFORMATION:

FRIDGE:

• Store them in a closed vessel for three days.

FREEZER:

• Cover all the cooled rolls separately in plastic wrap and freeze in a closed bag for almost 60 days.

FAQs:

How to prevent my chicken from getting dry?

• You can check chicken temperature with a thermometer; it should reach 165 degrees Fahrenheit.

May I utilize the frozen broccoli?

• Yes, although defrost them first and completely strain out the extra water content before stirring.

Are these roll-ups ideal for keto?

• Yes, we prepare these rollups with all the keto products, so they are perfect.

Will I make these rollups earlier?

• Yes, you can make them earlier by assembling the rollups & chilling them for a day before baking them.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL FACTS:

Calories: 420 kcal

Sodium: 620 mg

Net carbs: 4 g

Fiber: 1.5 g

Sugar: 1.5 g

Fats: 28 g

Proteins: 45 g

Portion size: 1 chicken rollup

Total carbs: 5.5