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Quick and Easy, Low Carb Dinner.

Tracking macros these days is a matter of keeping it as simple as possible. I buy the same staples week after week, and try my best to make something a little different each time. These roll ups are no exception. Instead of making a fancy salad or extensive stuffed chicken breast, simply cut breast in half, and thin them out with a meat tenderizer for quick roll ups.

Cajun Chicken Spinach Roll Ups


Measurements are not listed this time around. I don't tend to measure with this one. This meal was made with approximately a tablespoon of extra virgin olive oil, 2 lbs of chicken breast, 4 slices of cheese cut in half and 4 cups of spinach. It made 8 roll ups. Season to taste.

  • olive oil

  • spinach

  • thin chicken breast cutlets

  • low-fat pepper jack cheese (slices or shredded will work)

  • salt & pepper to taste


  1. Preheat oven to 425 degrees.

  2. Lightly oil chicken with a brush, season with salt and pepper to taste, followed by a light sprinkle of cajun seasoning.

  3. In a pan, sauté raw spinach over medium high heat with a little olive oil until tender and reduced.

  4. Cut slices of cheese in half and layer one piece on each chicken breast, followed by a spoonful of spinach.

  5. Roll up chicken and secure with a toothpick if needed.

  6. Brush a little olive oil on top, followed by another round of cajun seasoning.

  7. Bake in an oven safe dish for approximately 20-25 minutes (thickness may vary). Internal temperature should reach 165 F.

Note: Consider lining with foil for minimal clean up. Melted cheese can be a pain.

Again, if you're tracking macros, remember to itemize each ingredient and add macros by categories (fats, carbs & protein). With the ingredients I used these roll ups have approximately 31g of protein each.

Video reference here.

Cajun Seasoning link here.


Xx Dee

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