Name: Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: 4 boneless, skinless chicken breasts (about 6 to 7 ounces each); 1 cup crumbled feta cheese; 1 cup fresh spinach, packed and roughly chopped; 1/3 cup sun-dried tomatoes, finely chopped; 2 cloves garlic, minced; 2 tablespoons cream cheese or plain Greek yogurt; 1 tablespoon chopped fresh basil or 1 teaspoon dried basil; 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley; 1/4 teaspoon red pepper flakes; 1/4 teaspoon black pepper; 1 teaspoon kosher salt; 1/2 teaspoon black pepper; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1 teaspoon smoked paprika or sweet paprika; 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 teaspoon Dijon mustard

Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes tastes rich, tangy, and a little garlicky, with juicy chicken wrapped around a creamy, salty, herby filling. It works for busy weeknights or casual dinner guests, and you can get it on the table in about 45 minutes. I first made a version of this in my tiny college apartment and smoked out the whole place, so you can trust that I have tested it every way possible since then.

Why Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes Is Worth It

This rolled-up chicken packs big Mediterranean flavor without complicated steps. You get juicy chicken, briny feta, sweet-tart sun-dried tomatoes, and garlicky spinach in every slice, so it tastes like a fancy restaurant dish that you secretly threw together on a Tuesday.

The recipe works well for meal prep, date night, or family dinner, and it slices beautifully for leftovers. You also use simple ingredients that you probably keep around, so you avoid a long specialty shopping trip.

“This Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes tastes like a special-occasion meal but fits into a weeknight schedule. ★★★★★”

Ingredients You Need

Chicken

4 boneless, skinless chicken breasts, about 6 to 7 ounces each
- Choose evenly sized pieces so they cook at the same rate.
- Thin-cut chicken works too, but you may need to stack two pieces before rolling.

Filling

1 cup crumbled feta cheese
- Use block feta in brine if possible, since it tastes creamier and less chalky.
1 cup packed fresh spinach, roughly chopped
- Frozen spinach works; thaw it and squeeze out as much water as possible.
1/3 cup sun-dried tomatoes, finely chopped
- Oil-packed tomatoes taste softer and richer; pat them dry with a paper towel.
2 cloves garlic, minced
2 tablespoons cream cheese or plain Greek yogurt
- This helps the filling hold together when you roll the chicken.
1 tablespoon chopped fresh basil or 1 teaspoon dried basil
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
1/4 teaspoon red pepper flakes, optional, for a little heat
1/4 teaspoon black pepper

Seasoning and Coating

1 teaspoon kosher salt
1/2 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika or sweet paprika
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard, optional, for extra tang

Pantry shortcuts and substitutions

Use pre-crumbled feta if you want speed, but expect a slightly drier texture.
Use bagged baby spinach to save chopping time.
Use jarred minced garlic if you need a shortcut, though fresh garlic gives better flavor.
Swap sun-dried tomatoes for roasted red peppers if you prefer a milder, sweeter taste.

Equipment list

Sharp chef’s knife
Cutting board
Meat mallet or rolling pin
Small mixing bowl
Baking dish or oven-safe skillet
Toothpicks or kitchen twine
Instant-read thermometer
Foil for tenting, if the tops brown too fast

Quick Tips & substitutions

Pound the chicken to an even thickness so it rolls easily and cooks evenly.
Pat the chicken dry before seasoning so the spices stick and the surface browns nicely.
Spread the filling in a thin, even layer and leave a small border so it does not squeeze out.
Roll the chicken tightly from the short end to keep the filling inside.
Secure with toothpicks placed sideways through the seam so they stay put.
Use Greek yogurt instead of cream cheese for a lighter filling.
Use goat cheese instead of feta if you want a creamier, tangier flavor.
Swap spinach for chopped kale or arugula if that is what you have.
Use boneless, skinless chicken thighs if you prefer dark meat; roll them the same way and add a few extra minutes of cook time.
Bake on parchment if you want easier cleanup and less sticking.

How to Make Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes

Step 1: Prep the chicken

Set your oven to 400°F so it heats while you prep.
Place each chicken breast between two sheets of parchment or plastic wrap.
Pound gently with a meat mallet or rolling pin until the chicken reaches about 1/4 to 1/2 inch thickness.

Trim any ragged edges with a knife so the pieces roll more neatly.
Pat the chicken dry with paper towels.
Lay the flattened pieces on a board with the smoother side facing down.

Step 2: Season the chicken

In a small bowl, mix the salt, pepper, garlic powder, onion powder, and paprika.
Sprinkle this mixture evenly over both sides of the chicken.
Drizzle the chicken with 1 tablespoon of olive oil and rub it in so the spices coat the surface.

Step 3: Mix the filling

In a mixing bowl, add feta, chopped spinach, sun-dried tomatoes, garlic, cream cheese or Greek yogurt, basil, parsley, red pepper flakes, and black pepper.
Stir until the mixture looks thick and spreadable.
Taste a tiny bit and adjust salt or herbs if you want stronger flavor.

If the mixture looks too crumbly, add another teaspoon or two of yogurt or cream cheese.
You want it to hold together when you press it with a spoon.

Step 4: Fill and roll

Lay one seasoned chicken breast flat on the board.
Spoon some filling onto the chicken and spread it in a thin layer, leaving about 1/2 inch border on all sides.
Start at the short end and roll the chicken up snugly over the filling.

Tuck in any stray spinach or feta that tries to escape.
Secure the roll with 2 to 3 toothpicks placed along the seam.
Repeat with the remaining chicken pieces and filling.

Step 5: Sear for extra flavor

Heat 1 tablespoon olive oil in an oven-safe skillet over medium-high heat.
Place the chicken rolls in the skillet with the seam side down.
Sear each side for 2 to 3 minutes until the outside looks golden and lightly browned.

Turn the rolls gently with tongs so they keep their shape.
You only want color here, not fully cooked chicken.

Step 6: Bake until juicy

Stir together lemon juice and Dijon mustard, then drizzle it over the seared chicken rolls.
Transfer the skillet to the oven, or move the rolls to a baking dish if you used a regular pan.
Bake for 18 to 22 minutes, depending on thickness, until the internal temperature reaches 165°F.

If the tops brown too quickly, tent the dish loosely with foil.
Check the thickest part of a roll with an instant-read thermometer so you avoid dry chicken.

Step 7: Rest and slice

Remove the skillet from the oven and let the chicken rest for 5 to 7 minutes.
This rest time lets the juices settle so they stay inside the meat when you slice.
Pull out the toothpicks carefully.

Slice the rolls crosswise into 1/2 to 1 inch thick rounds.
You should see spirals of feta, spinach, and sun-dried tomato inside each slice.

Step 8: Finish and serve

Spoon any pan juices over the sliced chicken.
Squeeze a little extra lemon on top if you like bright flavor.
Scatter chopped fresh herbs over the platter for color and freshness.

Serve the Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes hot with your favorite sides.

Recipe Variations

Gluten free: Use gluten free Dijon and seasonings, and serve with rice, potatoes, or polenta instead of pasta.
Low carb: Pair with zucchini noodles, cauliflower rice, or a big green salad.
Dairy free: Use a dairy free feta-style cheese and dairy free cream cheese or thick cashew cream.
Extra veggie: Add finely chopped roasted red peppers or artichoke hearts to the filling.
Extra protein: Add a spoonful of cooked quinoa or lentils to the filling for more texture.
Kid friendly: Skip the red pepper flakes and chop the sun-dried tomatoes very small so they blend in.

Ways to Serve Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes

Over lemony orzo or simple buttered pasta.
With roasted potatoes and green beans.
On top of garlic mashed potatoes with a side salad.
With couscous, quinoa, or brown rice and roasted vegetables.
Sliced and packed into meal prep containers with rice and steamed broccoli.
Chilled and sliced over a big Greek-style salad with cucumbers, tomatoes, and olives.

Storage Success

Let the Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes cool to room temperature, then store slices in an airtight container in the fridge for up to 3 to 4 days. Reheat in a covered skillet over low heat with a splash of broth or water so the chicken stays moist. You can also reheat in the oven at 325°F until warm, or use the microwave in short bursts. Freeze tightly wrapped portions for up to 2 months and thaw overnight in the fridge before reheating.