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Keto prosciutto wrapped chicken rolls are chicken breasts pounded to 1 cm, spread with a cream cheese, mozzarella and spinach filling, wrapped in prosciutto, then seared and baked. Each roll has about 3 g of carbs and 51 g of protein.
I’ll be honest, I started making these because I was tired of dry chicken breast. Rolling it around a creamy filling fixes that. The prosciutto bastes the meat as it bakes and seasons it, so you barely need salt.
They’re juicy inside. Salty and crisp outside.
One thing to watch is the filling. Stick to about 3 tablespoons per breast, because more than that leaks into the pan and scorches.
Sear for 6 minutes, bake until the center hits 165 F / 74 C, and dinner is done in 53 minutes. They also hold up well for meal prep.
Why You’ll Love This Recipe
- About 3 g carbs and 51 g protein per roll
- One skillet goes from stovetop to oven, so less washing up
- Prosciutto keeps the chicken juicy and seasons it
- Assemble up to a day ahead for easy weeknights
Ingredient Notes
- chicken breasts: Choose breasts of similar size, about 170 g each, so they cook at the same pace. Boneless, skinless thighs also work if you pound them to 1 cm, and they stay a little juicier.
- prosciutto: Buy thin pre-sliced prosciutto. Thick-cut slices don’t wrap neatly and stay chewy. Parma ham or serrano ham are fine substitutes.
- cream cheese: Use a full-fat block, softened at room temperature. Whipped tub cream cheese is looser and makes the filling spill out when you roll.
- mozzarella: Shredded low-moisture mozzarella melts without making the filling watery. Fresh mozzarella releases too much liquid. Provolone works in a pinch.
- baby spinach: Chop it finely so it blends into the cheese. Thawed frozen spinach works too, but squeeze out all the water and use about 30 g.
Baked Keto Prosciutto Wrapped Chicken Rolls with Spinach
Ingredients
Method
- Heat the oven to 200 C / 400 F. Place each chicken breast between two sheets of plastic wrap or parchment and pound with a mallet or rolling pin to an even 1 cm thickness. Season both sides with the salt and pepper.
- Stir the cream cheese, mozzarella, spinach and garlic together in a bowl until evenly combined and spreadable.
- Spread about 3 tablespoons of filling over each breast, leaving a 2 cm border. Don’t overfill, because extra filling leaks out and scorches in the pan. Roll up from the short end, then wrap each roll in 2 overlapping slices of prosciutto, finishing seam side down. Secure with toothpicks if needed.
- Heat the olive oil in a 30 cm / 12-inch oven-safe skillet over medium-high heat until it shimmers. Add the rolls seam side down, spaced about 2 cm apart. Turn a quarter turn every 1 1/2 minutes for 6 minutes in total, until the prosciutto is golden and crisp at the edges.
- Transfer the skillet to the oven and bake for 20 to 22 minutes, until an instant-read thermometer in the thickest roll reads 165 F / 74 C.
- Move the rolls to a cutting board, remove the toothpicks, and rest for 5 minutes. Slice into 2 cm rounds and spoon the pan juices over the top.
Notes
- Pound the chicken to 1 cm so it cooks evenly and rolls without tearing.
- Use about 3 tablespoons of filling per breast and keep a 2 cm border.
- Remove the rolls at 165 F / 74 C and rest 5 minutes before slicing.
- Pull out the toothpicks before serving.
Tips for Success
- Pound the chicken to an even 1 cm so the thin ends don’t dry out before the center cooks.
- Place the rolls seam side down in the hot oil first so the prosciutto sets and stays wrapped.
- Check the thickest roll with an instant-read thermometer and remove them once the center reads 165 F / 74 C.
- Go easy on salt. Prosciutto and mozzarella both bring plenty, so season only the chicken and leave the filling unsalted.
- Rest the rolls for 5 minutes before slicing so the juices stay in the meat instead of running onto the board.
Variations
- Swap the mozzarella for sliced provolone and stir a pinch of smoked paprika into the cream cheese for a smokier filling.
- Add 2 tablespoons of chopped sun-dried tomatoes to the filling for a sweeter, tangier bite. It adds about 1 g of carbs per roll.
- Use boneless, skinless chicken thighs pounded to 1 cm. They run juicier, and you still bake until the center hits 165 F / 74 C.
Storage and Reheating
Cooked prosciutto wrapped chicken rolls keep in an airtight container in the fridge for 3 to 4 days. Let them cool at room temperature for 30 minutes, then refrigerate.
To reheat, set the rolls on a sheet pan and warm them in a 160 C / 325 F oven for 12 to 15 minutes, until the center hits 165 F / 74 C. A lidded skillet over medium-low heat works too, about 8 minutes, turning once.
Freeze cooked rolls, wrapped individually, for up to 2 months and thaw overnight in the fridge. To prep ahead, assemble the unbaked rolls, wrap them tightly in plastic, and refrigerate for up to 24 hours. Sear and bake as written, adding 2 to 3 minutes in the oven.
Serving Suggestions
Slice each roll into 2 cm rounds so you can see the green and white swirl inside. Spoon the pan juices over the top. A squeeze of lemon wakes up the richness.
For a low-carb plate, pair them with roasted broccoli, a roasted radish and green bean saute or cauliflower mash. A peppery arugula salad with olive oil and lemon works well when you want something lighter.
For meal prep, pack one roll with a side of green beans in a container. It reheats well at work or at home.
FAQ
Why is the filling leaking out of my prosciutto wrapped chicken rolls?
Too much filling or a seam facing up is the usual cause. Stick to about 3 tablespoons per breast, leave a 2 cm border, and place the rolls seam side down in the hot skillet so the prosciutto seals. A few toothpicks help if the chicken tore while pounding.
Can I use bacon instead of prosciutto in keto chicken rolls?
Yes, but cook the bacon for 3 to 4 minutes in the skillet first so it’s pliable and part-rendered. Raw bacon stays rubbery during a 20 to 22 minute bake. Bacon is also less salty than prosciutto, so add a small pinch of salt to the cream cheese filling.
Can I assemble prosciutto wrapped chicken rolls the night before?
Yes, assemble them up to 24 hours ahead. Wrap the unbaked rolls tightly in plastic and refrigerate on a plate. Sear and bake straight from the fridge, adding 2 to 3 minutes to the bake and checking for 165 F / 74 C in the center before you pull them out.
What sides keep prosciutto wrapped chicken rolls low carb?
Roasted broccoli, garlic green beans, cauliflower mash and a lemony arugula salad all keep the plate low carb. I like cauliflower mash because it catches the pan juices and makes the plate feel like a full dinner. Skip potatoes, rice and glazed carrots, which push the carb count up fast.
Are prosciutto wrapped chicken rolls gluten free, and can I make them dairy free?
Yes to gluten free, since there’s no flour or breadcrumbs. Check the prosciutto label, which should list only pork and salt. For dairy free, use a plant-based cream cheese and skip the mozzarella, though the filling will be softer and less stretchy. Keep the amount at 85 g so the rolls hold together.
What’s the difference between chicken saltimbocca and prosciutto wrapped chicken rolls?
Saltimbocca is a Roman dish of thin cutlets topped with sage and prosciutto, then pan-fried and finished with wine. These rolls are stuffed with cheese and spinach, fully wrapped, and baked. Saltimbocca is usually dredged in flour, so it’s not strictly keto, while the rolls skip it entirely.
