3-Ingredient Flourless Cheesy Chicken Roll-Ups
If you love simple, high-protein recipes that don’t rely on flour or complicated prep, these Flourless Cheesy Chicken Roll-Ups are about as easy as it gets. With just three core ingredients, you get a warm, melty, satisfying dish that works for lunch, dinner, or even meal prep. The cheese forms a flexible “wrap,” while the creamy chicken filling keeps everything rich and flavorful.
They’re naturally low in carbs, gluten-free, and incredibly adaptable. You can keep them basic or add spices, sauces, and aromatics to suit your taste.
Prep Time: 10 minutes
Cook Time: 12–15 minutes
Total Time: About 25 minutes
Servings: 4 (2 roll-ups per serving)
Ingredients
Base Ingredients (3 Core)
2 cups cooked chicken breast, shredded or finely chopped
2 cups shredded cheese (cheddar, mozzarella, or Mexican blend)
4 ounces cream cheese, softened
Optional Enhancements
2 tablespoons chopped green onions
1 clove garlic, minced
1/4 cup red enchilada sauce or salsa
1/2 teaspoon taco seasoning (optional)
Salt and black pepper, to taste
Instructions
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
Prepare the cheese base by dividing the shredded cheese into 4 equal portions.
Shape the cheese by spreading each portion into a thin rectangle (about 5 x 7 inches) on the parchment. Leave space between each rectangle.
Bake the cheese rectangles for 6–8 minutes, until fully melted and bubbling but not browned.
Cool slightly for 2–3 minutes. The cheese should be flexible but not crisp.
Mix the filling in a bowl: combine shredded chicken and softened cream cheese until smooth and evenly blended.
Add optional ingredients like green onions, garlic, salsa, or seasoning if using. Stir well.
Spread the filling evenly across each cheese rectangle, leaving about 1/2 inch around the edges.
Roll tightly from the shorter side into a log shape while the cheese is still pliable.
Return to the oven for 5–7 minutes to heat through and set. Let cool slightly before slicing and serving.
Tips
Use freshly shredded cheese for better melting. Pre-shredded cheese contains anti-caking agents that can affect texture.
Do not overbake the cheese base, or it will become crispy and hard to roll.
Work quickly while rolling since the cheese firms up as it cools.
Finely shred the chicken for smoother filling and easier rolling.
Soften cream cheese fully to avoid lumps in the mixture.
Add a thin layer of sauce only, as too much moisture can cause tearing.
Let the roll-ups rest for 3–5 minutes before slicing to help them hold shape.
Use parchment paper only, not foil, which can stick.
Reheat gently in the oven or air fryer to maintain texture.
Slice with a sharp knife for clean presentation.
Variations
Buffalo Style: Add 2 tablespoons buffalo sauce to the filling and top with a drizzle before serving.
Mexican-Inspired: Mix in taco seasoning and green chilies, serve with sour cream and salsa.
Spinach & Garlic: Add sautéed spinach and extra garlic for a richer flavor.
Bacon Ranch: Stir in crumbled cooked bacon and 1 tablespoon ranch seasoning.
Italian Style: Add Italian seasoning and a spoonful of marinara to the filling.
Jalapeño Popper: Mix in diced jalapeños and a little extra cheddar.
BBQ Chicken: Add 2 tablespoons BBQ sauce and smoked paprika.
Pesto Chicken: Stir in 1 tablespoon pesto for a herby twist.
Mushroom & Herb: Add finely sautéed mushrooms and thyme.
Extra Cheesy: Sprinkle additional cheese inside the filling for a gooier center.
Q&A
Can I use rotisserie chicken?
Yes. It works perfectly and saves time.
Can I make these ahead of time?
Yes. Assemble and refrigerate up to 24 hours before reheating.
Are these keto-friendly?
Yes. They are low in carbs and high in protein and fat.
Can I freeze them?
Yes. Wrap tightly and freeze for up to 2 months. Reheat in the oven.
Why did my cheese crack while rolling?
It likely cooled too much or was baked too long.
What’s the best cheese to use?
Mozzarella is most flexible. Cheddar adds stronger flavor.
Can I cook these in an air fryer?
Yes. Reheat at 350°F for 3–4 minutes.
How do I prevent sticking?
Always use parchment paper.
Can I add vegetables?
Yes, but cook and drain them first to avoid excess moisture.
How do I store leftovers?
Keep in an airtight container in the refrigerator for up to 3 days.
Nutrition
(Approximate Per Serving)
Calories: 420
Protein: 35–40g
Fat: 30g
Carbohydrates: 2–4g
Fiber: 0g
Sugar: 1g
Sodium: Varies depending on cheese and seasoning
Values will vary depending on the type of cheese and any optional additions.
Conclusion
These 3-Ingredient Flourless Cheesy Chicken Roll-Ups prove that simple ingredients can deliver serious flavor. The melted cheese wrap replaces tortillas or flatbread without sacrificing texture, while the creamy chicken filling keeps every bite rich and satisfying. Whether you’re eating low-carb, gluten-free, or just want a quick protein-packed meal, this recipe fits the bill.
Keep it classic with just three ingredients or customize it with spices and sauces to match your mood. Either way, you’ll have a dependable, crowd-pleasing dish ready in under 30 minutes.