• Home  / 
  • Main Courses
  •  /  Crispy Chicken Rollatini: Low Carb, Gluten Free, Sugar Free

Crispy Chicken Rollatini: Low Carb, Gluten Free, Sugar Free

I saw this recipe– or a similar one, anyway– on The Chew last week. It seemed like an easy low carb, grain free fix, and indeed it was.

My chicken breasts were ridiculously large (they weren’t organic, so that’s likely why), so my rollatinis were absolutely enormous. These would work best with a 4-6 oz. breast for each one, pounded super thin. I’d estimate my chicken breasts were about 12 ounces each, if that helps.

This dish is really, really messy to make. Be prepared to wash your hands at least a dozen times! That said, it’s really fun to make, and the results are absolutely delicious. This is a great dish if you’re having company over as it looks as pretty as it tastes.

Don’t forget to remove the toothpicks before you dig in. They can be really easy to forget!

Crispy Chicken Rollatini 


  • 4 boneless, skinless chicken breasts, pounded very thin (approx. 4 – 6 oz. each)
  • 3 T dijon mustard
  • 1 T honey or honey substitute
  • 8 slices of deli ham (use a sugar-free variety–I used uncured Virginia ham)
  • 8 slices of thinly-sliced Swiss or provolone cheese
  • 16 stalks of petite (thin) asparagus
  • 1 cup crushed pork rinds, plain
  • 1/4 cup grated parmesan cheese
  • 2 eggs, beaten
  • Coconut oil for pan frying (about 3/4 inch deep)
1. In a small bowl, mix the dijon mustard and honey until well-blended.
2. Brush the mustard mixture all over the top side of a pounded chicken breast.
3. Place two pieces of ham on top of the mustard mixture, then repeat with the cheese.
4. Add four stalks of petite asparagus to one side on the top of the ham and cheese.
5. Firmly grasp the chicken and roll it up, being careful to keep the cheese, ham and asparagus tucked neatly in. Use toothpicks to secure each roll.
6. Mix the pork rinds and parmesan cheese on a plate until evenly mixed. Dip the chicken into the eggs and then roll it in the pork rind mixture until it’s well coated.
7. Repeat this with the remaining three chicken breasts.
8. Heat the oil in a frying pan until hot enough for cooking (I had it on medium heat and left it on for about 7 minutes and it worked fine. I didn’t measure the temperature). Pre-heat your oven to 350 at this time.
9. Drop the chicken rolls into the hot oil and fry in oil until crispy and golden brown on all sides (you’ll need to turn the rolls every few minutes).
10. Remove the chicken rolls from the oil and place on a paper towel to remove excess oil, then place on a baking sheet and bake for about 20 minutes more to ensure the chicken is cooked through.
11. Remove the toothpicks and enjoy!

Nutrition* (1/4th recipe, includes 1 tablespoon retained coconut oil for each serving): 525 calories, 
4 g carbs, 1 g fiber (3 g net carbs*), 34 g fat, 52 g protein  

*Nutrition information includes honey substitute @ 7 g carbs per tablespoon. If you’re using real honey, your final carb count will be 6 g net carbs per serving)

Need Ingredients for That Recipe?


It takes a lot of trial and error to find the "right" fit for a low carb recipe. I have made some ... different low carb desserts. You don't need to go through that! I made a list of my favorite ingredients as well as what stores you can find them at. Enjoy!

About the author

Leeann Teagno

Eating healthy, for me, is about more than weight loss like it used to be. It’s about controlling my blood sugar levels and obtaining normal–or relatively normal–hormone levels. I still struggle to lose weight efficiently, but eating a wheat, sugar and gluten free diet helps to control some of the problems I’ve encountered with these health issues of mine.

Leave a comment: