Mediterranean Diet Chicken Spring Rolls

These Mediterranean Diet Chicken Spring Rolls are a fresh, vibrant twist on traditional spring rolls, packed with wholesome ingredients and irresistible flavors inspired by the Mediterranean. Juicy oven-baked chicken seasoned with garlic and olive oil combines with crisp baby spinach, sweet cherry tomatoes, crunchy cucumber, and tangy crumbled feta, all wrapped in delicate rice paper. Served with a creamy, herbaceous tahini and lemon dipping sauce, this recipe perfectly balances light yet satisfying textures. Ready in just 40 minutes, these rolls are a nutritious, no-fuss meal or appetizer, ideal for anyone following a healthy lifestyle or exploring Mediterranean cuisine.

Nutriscore Rating: 70/100

Prep Time:25 mins

Cook Time:15 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon kosher salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, julienned
• 0.5 cup feta cheese, crumbled
• 12 pieces rice paper wrappers
• 4 tablespoons tahini
• 2 tablespoons lemon juice
• 2 tablespoons water
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat oven to 375°F (190°C).

Step 2

Rub the chicken breasts with olive oil, garlic powder, kosher salt, and black pepper. Place in a baking dish.

Step 3

Bake the chicken in the oven for 20-25 minutes or until the internal temperature reaches 165°F (74°C).

Step 4

Once cooked, remove the chicken from the oven and let it rest for 5 minutes. Then, slice the chicken into thin strips.

Step 5

Prepare a large bowl of warm water and a clean, damp kitchen towel.

Step 6

Working with one rice paper wrapper at a time, dip it into the warm water for about 15-20 seconds until softened, then lay it on the damp towel.

Step 7

In the center of the wrapper, add a few slices of chicken, a small handful of spinach, several cherry tomato halves, cucumber sticks, and some crumbled feta cheese.

Step 8

Fold the sides of the wrapper over the filling, then roll from the bottom up tightly to encase the filling, ensuring there are no gaps. Repeat with the remaining wrappers and filling.

Step 9

For the dipping sauce, in a small bowl, whisk together tahini, lemon juice, water, and chopped parsley. Adjust the consistency with additional water if necessary.

Step 10

Serve the spring rolls immediately with the tahini dipping sauce on the side.

Nutrition Facts

Serving size	(1058.2g)

Amount per serving	% Daily Value*
Calories	2053.1

Total Fat 104.8g	0%
Saturated Fat 30.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 395.8mg	0%
Sodium 2299.3mg	0%
Total Carbohydrate 126.5g	0%
Dietary Fiber 12.3g	0%
Total Sugars 8.5g
Protein 147.9g	0%

Vitamin D 3.5IU	0%
Calcium 5369.7mg	0%
Iron 21437.4mg	0%
Potassium 1862.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.2%

Protein: 29.0%

Carbs: 24.8%