Name: Chicken Roll Ups with Broccoli and Cheese Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4
Cuisine: American
Ingredients: 2 cups broccoli floret; 8 chicken breast cutlets; 1 large egg; 2 tsp water; ¾ cup breadcrumbs; 4 Cheddar Cheese; ¾ tsp kosher salt; Olive oil spray; toothpicks

Looking for a delightful twist to your regular chicken dinner? These chicken roll ups with broccoli and cheese are a fantastic way to pack more flavor and nutrients into a meal. The combination of juicy chicken, crunchy broccoli, and gooey cheddar cheese is sure to be a hit with everyone at the table.

Chicken-Roll-Ups-with-Broccol-and-Cheese-Recipe

Photos of Chicken Roll Ups with Broccoli and Cheese Recipe

While most of the ingredients in this recipe are common, you might need to pay special attention to chicken breast cutlets and kosher salt. Chicken breast cutlets are thinner than regular chicken breasts, making them perfect for rolling up. Kosher salt, with its coarser grain, helps in even seasoning and is often preferred over table salt in cooking.

Ingredients For Chicken Roll Ups With Broccoli And Cheese

Broccoli floret: Small pieces of broccoli that add a healthy and crunchy element to the roll ups.

Chicken breast cutlets: Thin slices of chicken breast that are easy to roll and cook quickly.

Egg: Used to help the breadcrumbs stick to the chicken, giving it a crispy coating.

Water: Combined with the egg to create an egg wash for dipping the chicken.

Breadcrumbs: Provide a crispy, golden coating for the chicken roll ups.

Cheddar cheese: Melts inside the chicken roll ups, adding a deliciously gooey center.

Kosher salt: A coarse-grained salt that enhances the flavor of the chicken and broccoli.

Olive oil spray: Used to coat the chicken roll ups, ensuring they crisp up nicely in the oven or air fryer.

Toothpicks: Help to hold the chicken roll ups together while cooking.

One reader, Gianni Porras says:

These chicken roll ups with broccoli and cheese are fantastic! The chicken is tender, and the cheesy broccoli filling is delicious. They were easy to make and a hit with the whole family. Definitely adding this to our regular dinner rotation!

Gianni Porras

Techniques Required

How to microwave broccoli: Place broccoli in the microwave with 1 tablespoon water, cover, and cook for 1 minute until soft. How to drain broccoli: After microwaving, remove the broccoli from the microwave and drain any excess water. How to season broccoli: Sprinkle 1/4 teaspoon salt over the drained broccoli. How to combine egg wash: In a small bowl, combine the egg, water, and a little salt, then beat with a fork. How to pound chicken thin: If the chicken isn’t 1/4-inch thin, place it between wax paper and use a mallet to pound it thin. How to season chicken: Sprinkle 1/2 teaspoon salt on both sides of the chicken. How to roll chicken: Place a 1/2 slice of cheese in the center of the chicken, top with 2 tablespoons of broccoli, and roll the chicken around to completely cover the cheese, securing the ends with toothpicks if needed. How to dip chicken in egg wash: Dip the rolled chicken into the egg wash, ensuring it is fully coated. How to coat chicken with breadcrumbs: After dipping in the egg wash, roll the chicken in breadcrumbs until fully covered. How to spray chicken with oil: Use an olive oil spray to coat both sides of the chicken before baking or air frying. How to bake chicken: Preheat the oven to 425 degrees F, place the chicken on a sheet pan, and bake for about 25 minutes until cooked through. How to air fry chicken: Preheat the air fryer to 400 degrees F, place the chicken in the air fryer basket, and cook for 14 to 16 minutes, turning halfway through, until the chicken is cooked through.

How To Make Chicken Roll Ups with Broccoli and Cheese

We’d pick a scrumptious breaded chicken roll ups with broccoli and cheese and paired with a serving of salad any time of day.

Preparation: 10 minutes

Cooking: 25 minutes

Total: 35 minutes

Serves:

Ingredients

2cupsbroccoli floret,finely chopped
8chicken breast cutlets,thin, about 3 to 4 oz each
1large egg
2tspwater
¾cupbreadcrumbs,whole wheat or gluten-free seasoned
4cheddar cheese,slices, cut in half 3 oz
¾tspkosher salt
olive oil spray
toothpicks

Instructions

Oven Directions:

Preheat oven to 425 degrees F. Spray a sheet pan with oil.
Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft.
Drain and season with 1/4 teaspoon salt.
In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.
If the chicken isn’t 1/4-inch thin, pound it thin with wax paper and a mallet.
Season both sides of the chicken with 1/2 teaspoon salt.
Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.
Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.
Dip chicken into egg wash, then breadcrumbs and transfer to a sheet pan.
Spray both sides of the chicken with oil and bake about 25 minutes, until cooked. Remove toothpicks and eat.

Air Fryer Recipe:

Preheat air fryer to 400 degrees F. Spray a sheet pan with oil.
Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft.
Drain and season with 1/4 teaspoon salt.
In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.
If the chicken isn’t thin enough to easily roll, pound it thin with wax paper and a mallet.
Season both sides of the chicken with 1/2 teaspoon salt.
Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.
Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.
Dip chicken into egg wash, then breadcrumbs and transfer to a work surface.
Spray both sides of the chicken with oil and transfer to the air fryer basket, in batches.
Cook about 14 to 16 minutes, turning halfway until the chicken is cooked through in the center.
Remove toothpicks before eating.

Nutrition

Calories: 536.30kcal
Fat: 27.79g
Saturated Fat: 7.29g
Trans Fat: 0.24g
Monounsaturated Fat: 12.59g
Polyunsaturated Fat: 5.62g
Carbohydrates: 16.53g
Fiber: 0.91g
Sugar: 1.30g
Protein: 52.45g
Cholesterol: 191.14mg
Sodium: 670.89mg
Calcium: 86.29mg
Potassium: 669.63mg
Iron: 3.21mg
Vitamin A: 127.49µg
Vitamin C: 33.09mg

Technique Tip for This Recipe

When pounding chicken to an even thickness, place the chicken between two sheets of wax paper or plastic wrap. This prevents the meat from tearing and ensures a uniform thickness, which helps it cook evenly and makes it easier to roll.

How to Save Time on This Recipe

Prepare the filling: Steam the broccoli in advance and store it in the fridge. This will save you time during the assembly.

Pre-slice the cheese: Cut the cheddar cheese into halves beforehand, so you can quickly place them on the chicken.

Use thin chicken cutlets: Buy pre-sliced chicken breast cutlets to avoid the need for pounding them thin.

Organize your workspace: Set up your egg wash and breadcrumbs stations side by side to streamline the coating process.

Batch cooking: Prepare multiple chicken roll ups at once and freeze them for future quick meals.

Substitute Ingredients For Chicken Roll Ups with Broccoli and Cheese Recipe

broccoli floret - Substitute with cauliflower florets: Cauliflower has a similar texture and can be used in place of broccoli for a different flavor profile.
chicken breast cutlets - Substitute with turkey breast cutlets: Turkey breast has a similar texture and flavor, making it a suitable alternative to chicken breast.
large egg - Substitute with flaxseed meal and water mixture: Mix 1 tablespoon of flaxseed meal with 2.5 tablespoons of water to replace an egg. This is a good option for those who are vegan or have an egg allergy.
breadcrumbs - Substitute with crushed cornflakes: Crushed cornflakes provide a similar crunchy texture and can be used as a gluten-free alternative to breadcrumbs.
cheddar cheese - Substitute with mozzarella cheese: Mozzarella melts well and has a mild flavor, making it a good substitute for cheddar cheese.
kosher salt - Substitute with sea salt: Sea salt has a similar flavor and can be used in the same quantity as kosher salt.
olive oil spray - Substitute with canola oil spray: Canola oil spray has a neutral flavor and similar cooking properties, making it a good alternative to olive oil spray.
toothpicks - Substitute with uncooked spaghetti: Uncooked spaghetti can be used to hold the roll-ups together and is edible, eliminating the need to remove toothpicks before serving.

Best Way to Present This Dish

Serve smaller portion sizes: Slice the chicken roll ups into medallions, showcasing the vibrant broccoli and melted cheese inside. This will create an elegant presentation and allow for a refined tasting experience.
Use decoration: Garnish the plate with a drizzle of olive oil infused with herbs, and add a sprinkle of finely chopped fresh parsley or microgreens for a pop of color and freshness.
Add texture: Include a side of crispy broccoli florets lightly seasoned with kosher salt and a touch of olive oil. This will add a contrasting crunch to the soft and creamy chicken roll ups.
Create height: Stack the chicken roll up medallions slightly off-center on the plate, leaning them against each other to create a sense of height and dimension.
Incorporate a sauce: Prepare a light cheddar cheese sauce or a tangy lemon butter sauce to drizzle around the chicken roll ups. This will enhance the flavors and add a touch of sophistication.
Use a clean, white plate: A pristine white plate will make the colors of the chicken roll ups, broccoli, and garnishes stand out, creating a visually appealing presentation.
Add a touch of luxury: Finish the dish with a sprinkle of finely grated cheddar cheese over the top of the chicken roll ups and a few edible flowers for an extra touch of elegance.

Best Tools for This Recipe

Sheet pan: A flat, rectangular metal pan used for baking and roasting. It will hold the chicken roll-ups during baking.
Olive oil spray: A spray bottle filled with olive oil, used to lightly coat the sheet pan and the chicken roll-ups to prevent sticking and promote browning.
Microwave: An appliance used to quickly steam the broccoli florets until they are soft.
Small bowl: Used to mix the egg, water, and salt for the egg wash.
Fork: Used to beat the egg wash mixture.
Second bowl: Used to hold the breadcrumbs for coating the chicken.
Wax paper: Placed over the chicken cutlets to prevent sticking while pounding them thin.
Mallet: A tool used to pound the chicken cutlets to the desired thinness.
Toothpicks: Small wooden sticks used to secure the chicken roll-ups and keep them from unraveling during cooking.
Air fryer: An appliance used to cook the chicken roll-ups by circulating hot air around them, making them crispy without deep frying.
Work surface: A clean, flat area where you can assemble and prepare the chicken roll-ups before cooking.

How To Store / Freeze This Dish

Storing Chicken Roll Ups:
- Allow the chicken roll ups to cool completely at room temperature.
- Place the cooled roll ups in an airtight container. If stacking, separate layers with parchment paper to prevent sticking.
- Store in the refrigerator for up to 3-4 days.
Freezing Chicken Roll Ups:
- After cooling, wrap each chicken roll up individually in plastic wrap or aluminum foil to prevent freezer burn.
- Place the wrapped roll ups in a freezer-safe bag or container. Label with the date to keep track of freshness.
- Freeze for up to 2-3 months for optimal taste and texture.
Reheating from Refrigerator:
- Preheat your oven to 350 degrees F.
- Place the chicken roll ups on a baking sheet and cover with aluminum foil to retain moisture.
- Bake for 15-20 minutes or until heated through. Alternatively, microwave on a microwave-safe plate for 2-3 minutes, checking for doneness.
Reheating from Frozen:
- Thaw the chicken roll ups in the refrigerator overnight.
- Follow the same reheating instructions as for refrigerated roll ups.
- For a quicker option, microwave on the defrost setting for 5-7 minutes, then heat on high for 2-3 minutes until hot.
Tips for Best Results:
- When freezing, ensure the broccoli and cheese are well-contained within the chicken to prevent leakage.
- For added crispiness, reheat in the oven or air fryer rather than the microwave.
- If reheating in the air fryer, set it to 350 degrees F and cook for 8-10 minutes, turning halfway through.

Random Fact About This Recipe

markdown A fun fact about this recipe is that it combines the classic flavors of broccoli, cheese, and chicken into a convenient and delicious roll-up, making it a great option for a quick and nutritious meal.

Is This Dish Economical for Home Cooking?

This chicken roll ups with broccoli and cheese recipe is quite cost-effective for a household. The main ingredients, such as chicken breast cutlets, broccoli florets, and cheddar cheese, are relatively affordable and widely available. The use of basic pantry staples like breadcrumbs and olive oil further enhances its budget-friendliness. For a household of four, the approximate cost is around $15-$20 USD. Overall Verdict: 8/10.

Healthy or Unhealthy?

This recipe for chicken roll-ups with broccoli and cheese has a mix of healthy and less healthy elements. The use of chicken breast and broccoli provides lean protein and essential vitamins, making it a nutritious choice. However, the inclusion of breadcrumbs and cheddar cheese adds extra calories and saturated fats, which can be a concern if consumed in large quantities.

The method of cooking, whether baked or air-fried, is a healthier alternative to frying, reducing the amount of oil needed. However, the recipe could benefit from a few tweaks to enhance its nutritional profile.

Use whole wheat breadcrumbs instead of regular breadcrumbs to increase fiber content.
Opt for a reduced-fat or part-skim cheddar cheese to lower saturated fat intake.
Consider adding more vegetables like spinach or bell peppers for added nutrients and fiber.
Replace the egg wash with a mixture of Greek yogurt and water to add protein and reduce cholesterol.
Use a light olive oil spray or a non-stick cooking spray to minimize added fats.

These adjustments can make the dish even more nutritious while maintaining its delicious flavor.

Editor's Thoughts on This Dish

This chicken roll-up recipe is a delightful blend of flavors and textures. The combination of tender chicken, melted cheddar, and seasoned broccoli creates a satisfying bite. The dual cooking methods—oven and air fryer—offer flexibility, catering to different kitchen setups. The use of toothpicks ensures the roll-ups hold their shape, while the egg wash and breadcrumbs provide a crispy exterior. However, consider adding a touch of garlic or herbs to the breadcrumbs for an extra layer of flavor. Overall, it's a versatile and family-friendly dish that's both nutritious and delicious.

Enhance Your Chicken Roll Ups with Broccoli and Cheese Recipe with These Unique Side Dishes:

Garlic Parmesan Roasted Potatoes: Garlic Parmesan Roasted Potatoes: Imagine the crispy, golden exterior of potatoes mingling with the rich, savory notes of garlic and Parmesan cheese. These delightful morsels will add a satisfying crunch and a burst of flavor to your chicken roll ups, making each bite a harmonious blend of textures and tastes.

Honey Glazed Carrots: Honey Glazed Carrots: Picture tender carrots bathed in a luscious honey glaze, their natural sweetness enhanced by a hint of butter and a sprinkle of fresh herbs. This side dish brings a touch of elegance and a pop of color to your plate, perfectly complementing the savory broccoli and cheese filling of the chicken roll ups.

Lemon Herb Quinoa Salad: Lemon Herb Quinoa Salad: Envision a vibrant quinoa salad, bursting with the zesty freshness of lemon and the aromatic allure of fresh herbs. Tossed with cherry tomatoes, cucumbers, and a drizzle of olive oil, this light and refreshing side dish adds a delightful contrast to the rich flavors of the chicken roll ups.

Creamy Tomato Basil Soup: Creamy Tomato Basil Soup: Imagine a velvety tomato soup infused with the fragrant essence of basil, its creamy texture providing a comforting and warming accompaniment to your meal. The tangy tomatoes and aromatic herbs create a symphony of flavors that enhance the savory goodness of the chicken roll ups.

Mixed Berry Spinach Salad: Mixed Berry Spinach Salad: Picture a vibrant spinach salad adorned with a medley of fresh berries, goat cheese, and candied pecans. Drizzled with a balsamic vinaigrette, this side dish offers a delightful balance of sweet and tangy flavors, adding a refreshing and colorful touch to your chicken roll ups feast.

Other Alternative Recipes Similar to This Dish

Stuffed Bell Peppers: Imagine vibrant bell peppers filled with a savory mix of ground beef, rice, and tomatoes. Topped with melted cheese, these stuffed delights are a hearty and colorful main course.

Spinach And Feta Stuffed Chicken: Juicy chicken breasts are stuffed with a creamy blend of spinach and feta cheese, then baked to perfection. This dish is a delightful fusion of flavors that will make your taste buds dance.

Broccoli Cheddar Soup: Warm up with a comforting bowl of broccoli cheddar soup. This creamy, cheesy soup is loaded with tender broccoli florets and sharp cheddar cheese, making it a perfect cozy meal.

Cheesy Cauliflower Bake: A deliciously creamy cauliflower bake, smothered in a rich cheese sauce and baked until golden and bubbly. This dish is a fantastic side or even a main course for vegetable lovers.

Turkey And Veggie Roll Ups: Lean turkey cutlets are rolled up with a medley of vegetables like zucchini, carrots, and bell peppers. These roll ups are a healthy and flavorful option for a light yet satisfying meal.

Suggested Appetizers and Desserts for This Recipe

Appetizers:

Stuffed Mushrooms: Imagine plump mushroom caps filled with a savory blend of cream cheese, garlic, and herbs. These delightful bites are then topped with a sprinkle of parmesan cheese and baked until golden and bubbly. The result is a rich, creamy filling encased in a tender, earthy mushroom shell, perfect for starting any meal.

Bruschetta: Picture a slice of crusty baguette, toasted to perfection and rubbed with a hint of garlic. It's then topped with a vibrant mix of diced tomatoes, fresh basil, and a drizzle of balsamic glaze. This classic Italian starter offers a burst of fresh flavors and a satisfying crunch, setting the stage for a delightful dining experience.

Desserts:

Chocolate Lava Cake: Imagine a warm, gooey chocolate lava cake that oozes rich chocolate with every bite. This decadent treat is perfect for those who crave a luxurious dessert. Pair it with a scoop of vanilla ice cream to balance the richness, and garnish with a sprinkle of powdered sugar and a few fresh raspberries. The contrast of the warm cake and the cold ice cream creates a delightful experience for your taste buds.

Lemon Meringue Pie: For a refreshing and tangy option, consider a lemon meringue pie. The zesty lemon curd filling is perfectly complemented by a fluffy meringue topping. Serve it chilled for a cool, invigorating treat. Add a twist by incorporating a graham cracker crust instead of the traditional pastry crust for an extra layer of flavor. A few lemon zest curls on top can add a touch of elegance and a burst of citrus aroma.

Why trust this Chicken Roll Ups with Broccoli and Cheese Recipe:

This recipe for chicken roll ups with broccoli and cheese is a surefire hit because it combines simple, wholesome ingredients with easy-to-follow instructions. The chicken breast cutlets are seasoned perfectly, and the broccoli adds a nutritious touch. The cheddar cheese melts beautifully, creating a deliciously gooey center. Whether you bake or air fry, the result is a crispy, flavorful dish that's perfect for any meal. Trust this recipe for its balance of taste and health, ensuring a delightful dining experience.

Want to share your experience making these delicious Chicken Roll Ups with Broccoli and Cheese? Head over to the Recipe Sharing section of our forum and join the conversation!

FAQ:

How do I make sure the chicken is cooked through?

I recommend using a meat thermometer to check the internal temperature of the chicken. It should reach 165 degrees F. If you don't have a thermometer, make sure the juices run clear when you cut into the chicken.

Can I use a different type of cheese?

Absolutely! Feel free to use mozzarella, Swiss, or even pepper jack if you want a bit of a kick. Just make sure it's a type that melts well.

What if I don't have an air fryer?

No worries! You can follow the oven directions provided. The oven method works just as well and gives the chicken a nice, crispy texture.

Can I prepare these chicken roll ups in advance?

Yes, you can assemble the roll ups and keep them in the fridge for a few hours before cooking. Just make sure to cover them well so they don't dry out.

What can I serve with these chicken roll ups?

These roll ups go great with a side of mashed potatoes, a fresh salad, or even some roasted veggies. They're pretty versatile, so you can pair them with almost anything you like.