TunedCook
All recipes › Garlic Chicken Rolls with Cottage Cheese
High-Protein Garlic Chicken Rolls with Cottage Cheese — 363 kcal, 58g Protein
Quick answer
One serving of Garlic Chicken Rolls with Cottage Cheese has 58 g of protein and 363 kcal — a protein-to-calorie ratio of 0.160 g/kcal, which is exceptionally high-protein. This recipe makes 10 servings total. It's also moderate in energy density — an average balance of fullness to calories.
Adapted from Instagram
Ingredients (1 serving)
- Creamy Garlic Sauce
- fat-free cottage cheese34 g
- light mayonnaise7.0 g
- lemon juice6.0 g
- Garlic1.7 g
- Garlic salt0.8 g
- Onion powder0.4 g
- Chicken Filling
- boneless skinless chicken breast113 g
- Garlic salt3.4 g
- Onion powder1.4 g
- smoked paprika1.4 g
- black pepper0.7 g
- fat-free mozzarella22 g
- parsley2.0 g
- Wrap
- low-carb tortilla45 g
Instructions
-
Creamy Garlic Sauce Preheat the oven to 200°C / 400°F and line a large baking sheet with parchment paper. Tip: Starting the preheat now means the oven is ready by the time the rolls are assembled.
-
Creamy Garlic Sauce Mince the garlic finely while the oven heats — the smaller the pieces, the smoother the blended sauce.
-
Creamy Garlic Sauce Add Fat-Free Cottage Cheese, light mayonnaise, lemon juice, and the minced garlic to a blender or food processor.
-
Creamy Garlic Sauce Add half the garlic salt and half the onion powder to the blender — reserve the rest for the chicken. Tip: Measuring now avoids confusion when the chicken step is on the clock.
-
Creamy Garlic Sauce Blend on high for 30-45 seconds until completely smooth and pourable, then set the sauce aside. Tip: If the cottage cheese still looks grainy, scrape the sides and blend another 15 seconds — smooth sauce coats better.
-
Season & Cook Chicken Dice the chicken breast (boneless skinless) into 1.5-2 cm cubes on a clean cutting board. Tip: Uniform cubes cook through at the same time — aim for bite-size pieces that fit on a fork.
-
Season & Cook Chicken Transfer the diced chicken to a large bowl.
-
Season & Cook Chicken Season with the remaining garlic salt, onion powder, smoked paprika, and black pepper.
-
Season & Cook Chicken Toss with clean hands or a spatula until every piece is evenly coated and the chicken takes on a uniform brick-red colour from the paprika.
-
Season & Cook Chicken Heat a large non-stick pan over medium heat (no oil needed — the chicken releases enough moisture).
-
Season & Cook Chicken Add seasoned chicken in a single layer, working in two batches if the pan looks crowded. Tip: Overcrowding steams the chicken instead of browning it — the crust is where the flavour lives.
-
Season & Cook Chicken Cook 8-10 minutes total, stirring every 2 minutes, until golden-brown and the internal temperature reads 74°C / 165°F.
-
Season & Cook Chicken Transfer the cooked chicken to a large mixing bowl and let it cool for 3-4 minutes so the sauce won't break when added.
-
Assemble & Roll Chop the parsley finely while the chicken cools.
-
Assemble & Roll Pour the blended garlic sauce over the chicken, then add the fat-free mozzarella and chopped parsley. Tip: Don't overmix — you want the mozzarella distributed, not melted from residual heat.
-
Assemble & Roll Fold gently with a spatula until the filling is evenly creamy.
-
Assemble & Roll Lay the 10 low-carb tortilla (10-inch) flat on the counter. Divide the filling evenly — about 1/10 per tortilla.
-
Assemble & Roll Spread the filling in a line across the lower third of each tortilla, leaving 2 cm clear at each end.
-
Assemble & Roll Roll each tortilla tightly into a cigar shape, starting from the filled edge and tucking as you go. Place seam-side down on the lined baking sheet. Tip: Seam-side down keeps the rolls from unravelling in the oven.
-
Bake, Freeze & Reheat Lightly mist the tops of the rolls with cooking spray (or brush with a few drops of oil) to help them crisp.
-
Bake, Freeze & Reheat Bake at 200°C / 400°F for 20-22 minutes, until the tortilla shells are deep golden and crisp on top and the filling is piping hot. Tip: Rotate the tray 180° at the 12-minute mark if your oven browns unevenly.
-
Bake, Freeze & Reheat Rest the rolls on the tray for 2-3 minutes before serving so the filling sets and the shells don't tear.
-
Bake, Freeze & Reheat To freeze: cool the rolls completely, wrap each one individually in aluminium foil, and store in a freezer bag for up to 3 months. Tip: Wrapping individually means you can pull out one roll at a time without defrosting the whole batch.
-
Bake, Freeze & Reheat To reheat from frozen: unwrap the foil, wrap the roll in a damp paper towel, and microwave on a plate for 3-4 minutes until steaming hot.
-
Bake, Freeze & Reheat For a crispy exterior after reheating, finish in a dry non-stick pan over medium heat for 2 minutes per side.
Want your whole week hitting 58g+ protein meals automatically?
TunedCook builds your meal plan from 2,000+ recipes like this one, tuned to your own protein & calorie targets.
Join the waitlist
Frequently asked questions
How much protein is in Garlic Chicken Rolls with Cottage Cheese?+
One serving has 58 g of protein and 363 kcal, for a protein-to-calorie ratio of 0.160 g of protein per kcal. The full recipe (10 servings) has 582 g of protein total.
Is Garlic Chicken Rolls with Cottage Cheese a high-protein recipe?+
Yes — its protein-to-calorie ratio of 0.160 g/kcal is exceptionally high-protein. TunedCook's own app treats 0.06 g/kcal as the bar for "high protein," and this recipe clears that bar.
How many calories are in one serving of Garlic Chicken Rolls with Cottage Cheese?+
One serving is 363 kcal. The recipe makes 10 servings, for 3627 kcal in the full batch.
How filling is Garlic Chicken Rolls with Cottage Cheese?+
By TunedCook's Fullness Score (based on protein share, fiber, and energy density), this recipe reads as average in how filling it is for its calorie count.
Where does the Garlic Chicken Rolls with Cottage Cheese recipe come from?+
This recipe is adapted from Instagram, with macros (protein/calories/carbs/fat) recalculated by TunedCook from the actual ingredient quantities.