High-Protein Chicken Bacon Cheese Roll-Ups

Tender chicken rolled with bacon and cheese, baked until golden — low-carb, sugar-free, and ready in 25 minutes

These high-protein chicken bacon cheese roll-ups are juicy on the inside and golden on the outside. Thin chicken is filled with melted cheese and crispy bacon, then rolled and baked. Every 2 roll-ups deliver 28 g of protein and only 4 g net carbs.

Low-carb, sugar-free, and perfect for a quick dinner or meal prep.

Prep10 min

Cook15 min

Servings4 (2 each)

Protein28g

Net Carbs4g

Calories320

Why you’ll love these roll-ups

28g protein per 2 roll-ups — a complete high-protein meal
Only 4g net carbs and fully sugar-free
Cheesy, bacon-filled chicken that stays juicy
Ready in about 25 minutes
Great for meal prep or weeknight dinners
Looks impressive with minimal effort

Health notes

High protein: Chicken and cheese deliver the protein.
Low carb: No breading or tortillas — just chicken, bacon, and cheese.
Sugar-free: No added sugar in the seasoning or filling.
Fast: Roll, bake, and serve.

Key element — pound the chicken thin

Even thickness helps the chicken cook evenly and makes rolling easier. Aim for about ¼-inch thick.

Ingredients

Chicken & filling

4 thin chicken breast cutlets (or 2 large breasts butterflied and pounded)
8 slices cooked bacon, chopped or left whole
1 cup shredded mozzarella or cheddar
2 oz (55g) cream cheese, softened (optional, for extra creaminess)
1 tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
Salt and black pepper to taste
1 Tbsp olive oil or avocado oil
Chopped fresh parsley for garnish

Optional extras

Toothpicks to secure the rolls
Extra shredded cheese for topping
Sugar-free ranch or hot sauce for serving

Swaps

Turkey: Use thin turkey cutlets instead of chicken.
Spicy: Add diced jalapeños or a pinch of cayenne to the filling.
Dairy-free: Use dairy-free cheese alternatives.
Air fryer: Cook at 375°F (190°C) for 12–15 minutes, flipping halfway.

Instructions

Prep the chicken. If needed, pound the chicken cutlets to an even ¼-inch thickness. Season both sides with garlic powder, onion powder, paprika, salt, and pepper.

Fill and roll. Spread a thin layer of cream cheese (if using) on each cutlet. Add a portion of shredded cheese and bacon. Roll tightly and secure with toothpicks if needed.

Sear (optional but recommended). Heat the oil in an oven-safe skillet over medium-high heat. Sear the roll-ups 1–2 minutes per side until lightly golden.

Bake. Transfer the skillet to a 400°F (200°C) oven (or place roll-ups on a baking sheet). Bake 12–15 minutes until the chicken is cooked through (165°F / 74°C) and the cheese is melted. Rest 2–3 minutes, remove toothpicks, and garnish with parsley.

Pro tips

Pound the chicken evenly so it cooks at the same rate.
Don’t overfill — a moderate amount of cheese and bacon rolls more cleanly.
Searing first gives better color and flavor.
These reheat well — store covered and warm gently.
For meal prep, cook fully, then reheat in the oven or air fryer.

Nutrition

Nutrient	Per 2 roll-ups
Calories	320
Protein	28g
Net carbohydrates	4g
Total carbohydrates	4g
Fiber	0g
Total fat	20g
Sodium	580mg

Estimates based on chicken breast, bacon, and mozzarella. Exact numbers vary with cutlet size and cheese amount.

Variations

Jalapeño popper style

Add cream cheese, cheddar, and diced jalapeños inside the roll.

Spinach & cheese

Add a little sautéed spinach with the cheese for extra greens.

BBQ style

Brush with a sugar-free BBQ sauce before the last few minutes of baking.

Air fryer

Cook at 375°F (190°C) for 12–15 minutes, flipping halfway, until golden and cooked through.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Store covered
Freezer	Up to 2 months	Freeze cooked roll-ups; thaw and reheat
Reheat	Oven or air fryer	Keeps them crispy and the cheese melted

FAQ

Yes. At only 4g net carbs per 2 roll-ups they fit easily into most keto and low-carb plans.

It was likely overcooked or pounded too thin. Cook just to 165°F (74°C) and rest a few minutes.

Yes, but butterfly and pound them to an even thickness so they roll and cook evenly.

Yes. Assemble the roll-ups, cover, and refrigerate up to a day. Bake when ready, adding a few extra minutes if cold.

They help keep the rolls closed, especially if the chicken is very thin. You can also place them seam-side down.

Yes. Freeze cooked roll-ups. Thaw in the refrigerator and reheat in the oven or air fryer.

Test your knowledge

5 quick questions about these chicken bacon cheese roll-ups

1. Protein per 2 roll-ups?

2. Net carbs per 2 roll-ups?

3. Why pound the chicken thin?

4. About how long does this take?

5. Best way to reheat leftovers?

High-Protein Chicken Bacon Cheese Roll-Ups