Master the perfect Pesto Chicken Rolls! High-protein, low-carb chicken This is a delicious and healthy main course, perfectly suited for those following a high-protein and low-carb diet.
In short, this is a flavorful, crunchy, and highly satisfying chicken roll that can be enjoyed guilt-free.
Table of Contents
🔥 Crispy High Protein Pesto Chicken Rolls Recipe
Ingredients
- Flattened chicken breast
- Pesto sauce
- Mozzarella stick
- Egg (for egg wash)
- Grated Parmesan
👨🍳 Instructions
- Prepare the Chicken: Flatten a chicken breast (if not already done).
- Add Filling: Place pesto sauce and a mozzarella stick onto the flattened chicken breast.
- Roll Tightly: Roll the chicken tightly to enclose the filling completely.
- Coat: Coat the rolled chicken first with an egg wash, and then thoroughly with grated Parmesan.
- Cook: Air fry the rolls @ 400°F for 10-15 minutes.
- Serve: Take them out and enjoy!
Yes, this recipe for Crispy High Protein Pesto Chicken Rolls is Keto-Friendly!
🥑 Keto-Friendliness Breakdown
| Ingredient | Keto Status | Reason |
| Chicken Breast | ✅ Yes | Zero carbs, pure protein. |
| Mozzarella Stick | ✅ Yes | High fat, moderate protein, very low carb. |
| Pesto Sauce | ✅ Yes | Made from oil, herbs, and nuts, resulting in very low net carbs. |
| Egg Wash | ✅ Yes | Low carb. |
| Grated Parmesan Coating | ✅ Yes | Used instead of flour/bread crumbs, making it a low-carb, keto-approved coating. |
The key element that makes it fully Keto is the use of Grated Parmesan for the coating instead of traditional high-carb breadcrumbs or flour.
Certainly! While the core recipe is low-carb and suitable for diabetic and keto diets, here are some brief notes on how this Pesto Chicken Roll recipe fits into different categories, and what the “classic” version might entail if made with a traditional coating.
🍽️ Recipe Version Breakdown
| Version | Key Characteristics | Coating Used | Carb/Diet Info |
| Classic Version (If deep-fried/baked) | Focuses on a rich, deep flavor and classic breaded texture. | Breadcrumbs or Flour | High Carb (Not Diabetic/Keto Friendly) |
| Diabetic-Friendly | Focuses on high protein/fat to stabilize blood sugar. | Parmesan Cheese | Very Low Carb (Excellent Choice) |
| Keto Version | Focuses on maintaining a very low net carb count. | Parmesan Cheese | Very Low Net Carb (Perfectly Keto) |
🔬 Estimated Nutritional Information (Per Roll)
These estimates are based on per single roll.
| Nutrient | Classic Version (Breadcrumbs) | Diabetic/Keto Version (Parmesan) |
| Calories | 350 – 400 kcal | 300 – 350 kcal |
| Protein | 40 – 45 g | 40 – 45 g |
| Total Fat | 15 – 20 g | 15 – 20 g |
| Total Carbs | 15 – 25 g (Due to Breadcrumbs) | 3 – 5 g (Due to Parmesan) |
| Net Carbs | 14 – 24 g | 3 – 5g |
🟢 1. Keto and Diabetic Version
This is the recipe you provided (using Parmesan). It is suitable for both diets.
- Key Difference: Carbohydrates are very low (3-5g), making it ideal for managing blood sugar and adhering to a Keto lifestyle.
- Use: This version is the best choice for individuals with diabetes and those following a Keto/low-carb diet.
🔴 2. Classic Version
This assumes the roll is coated using a traditional method like flour and breadcrumbs (as found in many classic fried chicken or cutlet recipes).
- Key Difference: Carbohydrates are significantly higher (15-25g) due to the breadcrumbs.
- Use: This is for individuals seeking the traditional taste and crispy texture without specific dietary restrictions on carbs or sugar. It is not suitable for Keto or Diabetic diets.
✨ Final Thoughts: Pesto Chicken Rolls
This recipe is an excellent choice for a delicious, high-protein, and quick weeknight meal.
🌟 Key Takeaways
- Crispy & Flavorful: The use of Grated Parmesan for the coating creates a highly crispy texture in the air fryer, replacing the need for high-carb breadcrumbs. The pesto and melted mozzarella ensure a savory, juicy filling.
- Dietary Versatility (Keto & Diabetic Friendly): This specific version of the recipe is inherently Very Low-Carb and High-Protein (approx. 3-5g Net Carbs per roll), making it perfectly suitable for both Keto and Diabetic diets.
- Efficiency: Cooking the rolls in the Air Fryer at 400°F (200°C) for only 10-15 minutes makes it fast and easy.
📝 Summary of Key Information
| Category | Finding |
| Recipe Type | High-Protein, Low-Carb Main Course |
| Main Ingredients | Flattened Chicken, Pesto, Mozzarella Stick, Parmesan |
| Diet Suitability | Excellent for Keto & Diabetics |
| Estimated Net Carbs | 3-5g per roll |
| Best Cooking Method | Air Fryer (400°F / 200°C) |
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🍽️ Serving Information
The recipe provides instructions for making a single Pesto Chicken Roll at a time.
- Serving Size: 1 Roll (Approx. 4 oz / 112g of chicken plus filling and coating)
- Servings: The recipe, as written, makes 1 serving (per roll prepared).
💡 To Make More Servings
To determine the total number of servings, simply multiply the ingredients by the number of people you wish to feed:
| Ingredients | For 1 Serving | For 4 Servings |
| Chicken Breasts | 1 (flattened) | 4 (flattened) |
| Mozzarella Sticks | 1 | 4 |
| Pesto Sauce | Approx. 1 Tbsp | Approx. 4 Tbsp |
| Egg Wash & Parmesan | Sufficient for 1 roll | Sufficient for 4 rolls |
Therefore, if you prepare four rolls, the recipe yields 4 servings.
