Keto Turkey Rolls with Spinach and Feta
Turkey rolls are a quick, satisfying keto main dish. Turkey cutlet is lean, so it needs a rich filling, and here feta and olive oil deliver the fat you need. Spinach adds volume, flavor, and plenty of magnesium. Per serving: 4 g net carbs, 44 g protein, 28 g fat.
Key facts at a glance
- Preparation time: approx. 30 minutes.
- Approx. 4 g net carbs and 28 g fat per serving.
- Ingredients: turkey cutlet, fresh spinach, feta, olive oil, garlic, nutmeg.
- High-protein main dish with a creamy filling.
Ingredients
One serving is designed as a main meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| turkey cutlet | - | |||
| fresh spinach | - | |||
| feta cheese | - | |||
| olive oil | approx. 20 g; 2 tbsp | |||
| approx. 20 g; 2 tbsp | ||||
| garlic clove | - | |||
| nutmeg | - | |||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
How to prepare
Pound the turkey cutlet between two sheets of plastic wrap until it is about 5 mm thin. Wilt the spinach in 1 tbsp olive oil with garlic, squeeze out the liquid, and mix with crumbled feta. Spread on the cutlet, roll up tightly, and secure with wooden skewers. Sear in olive oil on all sides for 4 minutes, then finish in the oven at 180 C (350 F) for 12 minutes.
Why these rolls fit a keto diet
Turkey cutlet provides about 1 g fat, 24 g protein, and 0 g carbs per 100 g. Feta delivers around 11 g fat and 0.7 g carbs per 50 g. Fresh spinach has only 0.8 g net carbs per 100 g, so it is extremely keto-friendly. The olive oil in the filling and for searing supplies the fat that turns lean turkey into a complete keto meal.
Source: USDA FoodData Central, Turkey, breast , USDA FoodData Central, Cheese, feta
How can I vary the recipe?
Goat cheese or mozzarella work just as well instead of feta. For a bolder flavor, add olives or sun-dried tomatoes (sparingly, about 10 g) to the filling. Chicken cutlets or thin pork cutlets can be stuffed the same way.
Tips for perfect rolls
- Pound the cutlet really thin, otherwise the roll will not close.
- Squeeze the spinach well after wilting, otherwise the roll gets soggy from the inside.
- Secure with kitchen twine or wooden skewers so the filling does not leak out.
- Sear well first, then move to the oven, this gives a nicer crust.
- Do not leave in the oven longer than 12 minutes, or the turkey will dry out.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 175 kcal | approx. 460 kcal | High-protein main dish. |
| High-protein main dish. | |||
| Fat | approx. 11 g | approx. 28 g | From feta and olive oil. |
| From feta and olive oil. | |||
| Net carbs | approx. 1.5 g | approx. 4 g | Low, from spinach and feta. |
| Low, from spinach and feta. | |||
| Protein | approx. 17 g | approx. 44 g | Very high, from turkey and feta. |
| Very high, from turkey and feta. | |||
| Salt | approx. 0.9 g | approx. 2.5 g | Feta adds salt, season sparingly on top. |
| Feta adds salt, season sparingly on top. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I use frozen spinach?
Yes. 100 g of frozen spinach is roughly equivalent to 200 g of fresh leaf spinach. Thaw and squeeze out thoroughly before use, otherwise the roll will turn soggy.
How much protein makes sense on keto?
About 1.2 to 1.6 g of protein per kg of body weight per day. One roll with 44 g of protein covers roughly half the daily requirement for a 70 kg person.
Can I prepare the rolls ahead?
Yes, once filled and rolled they keep in the fridge for up to 12 hours. Straight from the fridge, leave them in the oven a little longer (about 15 minutes).