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
-
Cutlet and filling
approx. 10 minutes180 g turkey cutlet 120 g fresh spinach 50 g feta cheese 22 ml olive oil approx. 20 g; 2 tbsp 1 clove garlic clove 1 pinch nutmeg Pound the turkey cutlet (180 g) thin. Wilt the spinach (120 g) with garlic in 1 tbsp olive oil, squeeze out, and mix with feta (50 g) and nutmeg.
-
Rolling and searing
approx. 7 minutesSpread the filling on the cutlet, roll up, secure. Sear in 1 tbsp olive oil on all sides for 4 min.
-
Oven
approx. 13 minutesFinish at 180 C (350 F) for 12 min, rest briefly, and slice.
You did it! Enjoy every delicious bite.
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.
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.
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. | |||
| Sugar | approx. 0.4 g | approx. 1 g | From the spinach and feta cheese; none is added. |
| From the spinach and feta cheese; none is added. | |||
| 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).
Do these rolls fit a keto weight-loss plan?
Very well. 44 g of protein at 460 kcal and 4 g of net carbs is the best ratio among the poultry dishes here. Turkey cutlet is lean by itself, so the calories come from the feta cheese and olive oil.