Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes tastes rich, tangy, cheesy, and a little garlicky, with juicy chicken wrapped around a Mediterranean-style filling. It works for busy weeknights or casual dinner parties and takes about 45 to 55 minutes from start to finish. I first made this on a Tuesday when I wanted something that felt fancy but still let me keep sweatpants on.

Why Make This Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes at Home

You control the salt, the quality of the chicken, and how much feta goes in that filling, which matters a lot with a recipe like this. Restaurants often drown stuffed chicken in heavy sauces, but you can keep this version lighter while still getting big flavor from sun-dried tomatoes, garlic, and herbs.

You also save money and still get a plate that looks like it came from a cozy bistro. The recipe works well for meal prep, so you cook once and eat impressive leftovers for a couple of days.

“This Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes tasted like a restaurant dish, but I made it on a weeknight in under an hour, and my family asked for it again the next day. ★★★★★”

Ingredients You Need

Chicken

4 medium boneless, skinless chicken breasts
- Aim for 6 to 8 ounces each so they roll easily.
- Thin cutlets also work, but you handle them more gently.
1 to 2 tablespoons olive oil
- Use the same oil from the sun-dried tomato jar if it tastes good.
- That shortcut adds extra flavor without extra effort.
1 teaspoon kosher salt
½ teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried Italian seasoning or dried oregano

Filling

1 packed cup fresh spinach, chopped
- Frozen spinach works too: thaw, then squeeze very dry in a towel.
½ cup crumbled feta cheese
- Use block feta in brine if possible, since it tastes creamier and less chalky.
⅓ cup sun-dried tomatoes, finely chopped
- Oil-packed tomatoes taste richer and blend better into the filling.
1 to 2 cloves garlic, minced
2 tablespoons cream cheese or plain Greek yogurt
- Cream cheese gives a richer, more indulgent filling.
- Greek yogurt gives a lighter, tangier version.
1 tablespoon grated Parmesan cheese
1 tablespoon chopped fresh parsley or basil, optional
Pinch of red pepper flakes, optional, for a little heat

Optional Coating or Finish

2 tablespoons grated Parmesan for sprinkling on top
1 tablespoon olive oil for drizzling
Lemon wedges for serving

Pantry Shortcuts

Use garlic powder instead of fresh garlic if you feel tired or rushed.
Use pre-crumbled feta and pre-chopped sun-dried tomatoes to save time.
Use bagged baby spinach so you skip trimming stems.

Equipment List

Cutting board and sharp chef’s knife
Meat mallet or rolling pin
Plastic wrap or parchment paper
Small mixing bowl for the filling
Toothpicks or kitchen twine to secure the rolls
Oven-safe skillet or baking dish
Instant-read thermometer, strongly recommended
Tongs or spatula

Tips & Mistakes

Pound the chicken evenly so it cooks at the same rate and rolls without tearing.
Do not pound the chicken too thin or it will rip and leak filling; aim for about ¼ inch thick.
Pat the chicken dry before seasoning so spices stick and browning improves.
Season both sides of the chicken, not just the inside, or the outside will taste bland.
Chop the spinach and sun-dried tomatoes small so the filling spreads easily and stays inside.
Squeeze frozen spinach very dry or the filling will turn watery and soggy.
Mix the filling until it looks thick and spreadable; add a bit more cream cheese or yogurt if it looks crumbly.
Do not overfill the chicken; leave a small border so the filling does not spill out while it bakes.
Roll the chicken tightly from the short end so you get a neat spiral and better structure.
Secure each roll with 2 to 3 toothpicks so it holds together while you sear and bake.
Sear the rolls in a hot skillet to get color and flavor before baking.
Do not cook only in the oven without searing if you want that golden crust and deeper flavor.
Bake just until the center reaches 165°F; overcooked chicken turns dry and stringy.
Let the rolls rest for 5 minutes before slicing so juices settle and the filling thickens slightly.
Slice with a sharp knife and gentle pressure; sawing too hard can squeeze out the filling.

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

Step 1: Prep the Chicken

Lay each chicken breast on a cutting board and cover it with plastic wrap or parchment. Pound with a meat mallet or rolling pin until it reaches about ¼ inch thickness. Work from the center outward so you flatten without shredding the edges.

Season both sides of each piece with salt, pepper, garlic powder, onion powder, and Italian seasoning. Set the seasoned chicken aside while you mix the filling.

Step 2: Mix the Feta Spinach Sun-Dried Tomato Filling

Add chopped spinach, feta, sun-dried tomatoes, minced garlic, cream cheese or Greek yogurt, Parmesan, herbs, and red pepper flakes to a bowl. Stir until the mixture looks creamy and holds together in soft clumps. Taste a tiny bit and adjust with a pinch of salt or extra feta if you want more punch.

If the filling looks too loose, add a spoonful more cream cheese or Parmesan. If it looks too thick and dry, loosen it with a teaspoon of olive oil from the sun-dried tomato jar.

Step 3: Fill and Roll the Chicken

Lay the pounded chicken breasts smooth-side down. Spread a thin, even layer of the feta spinach sun-dried tomato filling over each piece, leaving about a half inch border on all sides. Use the back of a spoon to smooth the filling so it sits flat.

Start at the short end of each piece and roll the chicken up tightly into a log. Tuck in any filling that tries to escape and secure each roll with 2 to 3 toothpicks placed crosswise. Place the rolls seam-side down on a plate.

Step 4: Sear the Rolls

Preheat your oven to 375°F. Heat 1 to 2 tablespoons of olive oil in an oven-safe skillet over medium-high heat. When the oil shimmers, add the chicken rolls seam-side down.

Sear each side for 2 to 3 minutes until the chicken turns golden brown. Rotate the rolls so you color all sides and build a flavorful crust. Turn off the heat once you finish searing.

Step 5: Bake Until Juicy

If you want extra flavor, sprinkle the tops with a bit of Parmesan and drizzle a little olive oil. Transfer the skillet to the oven. Bake for 15 to 20 minutes, depending on the thickness of your rolls.

Check the thickest part with an instant-read thermometer; it should read 165°F. If you do not have a thermometer, cut into one roll and check that the juices run clear and the center looks opaque and white.

Step 6: Rest and Slice

Remove the skillet from the oven and let the chicken rest for about 5 minutes. This short rest keeps the juices inside and helps the filling settle. Carefully remove the toothpicks.

Slice each rolled-up chicken breast into 3 to 5 thick rounds, like little spirals of feta spinach sun-dried tomato goodness. Spoon any pan juices over the top before serving.

Variations I've Tried

I swap feta for goat cheese when I want a creamier, slightly tangier filling. Goat cheese melts into the spinach and sun-dried tomatoes and gives a softer texture that tastes great with lemon on top. I keep the rest of the seasonings the same.

I also use chopped artichoke hearts in the filling for a briny twist. They pair nicely with spinach and feta and make the rolled-up chicken taste a bit like a hot spinach artichoke dip wrapped in protein. Kids usually approve of this version.

Sometimes I coat the outside of the chicken rolls with a light layer of seasoned breadcrumbs and Parmesan. That version gives a crunchy crust around the juicy chicken and creamy filling. I spray or brush the rolls lightly with oil so the crumbs crisp in the oven.

On busy nights I skip the sear and just bake the rolled-up chicken in a lightly oiled baking dish. I cover it for the first 10 minutes, then uncover it so the top browns. The flavor still tastes great, and cleanup feels easier.

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

Serve Rolled-Up Chicken with Feta Spinach Sun-Dried Tomatoes over fluffy rice, couscous, or quinoa so the grains soak up the savory juices. A simple side salad with cucumber, tomato, and olives matches the Mediterranean flavors really well. Roasted vegetables like broccoli, green beans, or zucchini also pair nicely and keep the plate colorful.

You can slice the rolls into medallions and plate them on a platter for a family-style dinner. Add lemon wedges on the side so everyone can squeeze a little brightness over their portion. A cold sparkling water with citrus or a light herbal iced tea fits perfectly with this meal.

How to store

Fridge: Cool the rolled-up chicken completely, then store slices or whole rolls in an airtight container in the refrigerator for up to 3 to 4 days.
Freezer (uncooked): Assemble and roll the chicken, then wrap each roll tightly in plastic and place in a freezer bag for up to 2 months; thaw overnight in the fridge before searing and baking.
Freezer (cooked): Freeze fully cooked and cooled rolls or slices in a single layer, then transfer to a freezer bag and keep for up to 2 months.
Reheating (oven): Reheat in a covered baking dish at 325°F for 12 to 15 minutes until hot in the center; add a splash of broth or water to keep it moist.
Reheating (microwave): Reheat slices on a microwave-safe plate, covered, at 50 percent power in 45 to 60 second bursts so the chicken warms gently and does not dry out.