Keto Chicken Pinwheels
Tender pounded chicken rolled around garlicky cream cheese, baby spinach, and sharp cheddar, then baked into golden spirals. At just 2.8g net carbs per serving and ready in 40 minutes, these juicy pinwheels make a satisfying low-carb lunch the whole family will reach for.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These keto chicken pinwheels turn simple pounded chicken breasts into impressive cheesy spirals stuffed with garlicky cream cheese and spinach. They're easy enough for a weeknight lunch yet pretty enough to serve guests, and at under 3g net carbs they keep you firmly in ketosis.
Ingredients
- 4 boneless skinless chicken breasts (about 6 oz each)
- 4 oz cream cheese, softened
- 1 cup shredded sharp cheddar cheese
- 2 cups fresh baby spinach, roughly chopped
- 2 cloves garlic, minced
- 2 tablespoons grated Parmesan cheese
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- 1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Place each chicken breast between two sheets of plastic wrap and pound to an even 1/4-inch thickness with a meat mallet or heavy pan.
- 2
In a bowl, stir together the softened cream cheese, cheddar, Parmesan, minced garlic, and chopped spinach until evenly combined.
- 3
Lay the flattened chicken breasts on a board and season both sides with salt, pepper, and Italian seasoning. Spread the cheese-spinach filling evenly over each breast, leaving a 1/2-inch border.
- 4
Starting from a short end, roll each breast up tightly into a spiral and secure with 2 to 3 toothpicks. Brush the outsides with olive oil and sprinkle with paprika.
- 5
Arrange the pinwheels seam-side down on the prepared sheet. Bake for 18 to 22 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the cheese is bubbling.
- 6
Let rest for 5 minutes, then remove the toothpicks and slice each roll crosswise into pinwheels before serving.
Tips & notes
- For a golden crust, broil for the last 2 minutes, watching closely so the cheese doesn't burn.
- Store leftovers in an airtight container in the fridge for up to 4 days; reheat gently in a 325°F oven to keep the chicken juicy. They also work great cold for packed lunches.
- Swap the cheddar for mozzarella and add a few sun-dried tomatoes for a caprese-style twist (adds about 1g net carb per serving).
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Frequently asked questions
- How many carbs are in keto chicken pinwheels?
- Each serving has just 2.8g net carbs, along with 412 calories, 41g protein, and 26g fat. This recipe makes 4 servings, with one stuffed pinwheel breast per serving.
- Can I make chicken pinwheels ahead of time?
- Yes. Assemble and roll the pinwheels up to a day in advance, keep them covered in the fridge, and bake fresh when ready. They also reheat well, making them ideal for keto meal prep and packed lunches.
- Can I cook these in an air fryer?
- Absolutely. Air fry the pinwheels at 380°F for 14 to 16 minutes, flipping halfway, until the internal temperature reaches 165°F. Keep them seam-side down at first so they hold their spiral shape.
