I’ve been kicking the bucket to post this keto chicken roulade recipe on the site; besides being tasty, roulades consistently look so cool! Definitive food porn, totally. Something about meat in a winding does it for me, I presume. I never had a lot of luck keeping up the quite roundabout state of a roulade, not to mention getting flawlessly cooked chicken until I began utilizing a immersion circulator rather than the broiler. Distinct advantage! Cooking sous vide makes this so freakin’ simple! I made a custom made low carb spinach basil pesto to fold into the chicken, and it’s formally PERFECT!

Cooking Keto Chicken Roulade Sous Vide Style

Not certain what sous vide is, not to mention an immersion circulator? More or less, sous vide is a cooking technique that objectives an exact temperature by means of water bath circulating around the nourishment in a water/air proof compartment or the like.

Ordinarily, the impenetrable holder is a vacuum fixed pocket, however now and then it’s a Ziploc sack, plastic wrap, or an artisan container. A water circulator is an extravagant little kitchen contraption that warms the water bath and keeps up a precise and stable temperature.

At the point when you cook something sous vide, you can nail the ideal temperature for that particular nourishment. Your meat will never be half-cooked, over-cooked, or very intense outwardly while within stays uncommon as can be; it’s reliably cooked right through at your favored temperature.

For dishes like my keto chicken roulade, where the meat is folded up into a few distinct layers, sous vide equitably circulates the warmth, so each layer arrives at the ideal temperature.

At the point when I first checked out quite a while vide, I was taking a gander at DIY apparatuses made with water coolers, different cinches, clasps, and thermometers. Everything appeared… so confused. When I at long last grabbed the Anova inundation circulator, it immediately ended up one of my preferred kitchen devices and removed all the mystery from the procedure. You simply plug it in, set it up in your water shower at the ideal temperature, and pop your nourishment in. Simple! They even have an application that matches up with your telephone.

How to Make Keto Chicken Roulade?

First of all, set up your water bath and set it to 140 degrees Fahrenheit.

For the low carb pesto, include crisp basil, defrosted solidified spinach, Parmesan cheddar, olive oil, garlic, and salt to a nourishment processor or blender. You can utilize crisp spinach, yet you’ll have to include about a tablespoon of water to give some additional dampness. Mix until it begins to look like… pesto! You may need to scratch down the sides in the middle of blender beats, yet this shouldn’t take in excess of two or three minutes.


To set up your chicken for the roulade, you should butterfly every chicken breast. Basically, you take a sharp cutting edge and run it on a level plane down the centre of the breast until you arrive at the contrary edge. You’ll leave this edge entire and spread open the chicken breast; the two parts will remain connected in a butterfly shape.

Spot the butterflied chicken breast in the middle of two sheets of saran wrap and sled the meat with the level side of a meat tenderizer until it’s around 1/4 inch thick.

Spread the spinach basil pesto over the straightened chicken breast. Roll the chicken up beginning at the tightest edge, folding around and into the pesto filling as you go, at last framing a tube shape. Spot chicken along the edge of a move of saran wrap and move it firmly again and again. This process will take different goes to get a tight enough seal, around 10-15 layers of wrapping.

Cut the cling wrap from the roll and firmly contort the closures together on each side

Spot your plastic-wrapped chicken into the 140 degrees F water shower and cook for 1.5 hours. At the point when the time is up, cautiously expel the chicken from the water (recollect: it’s not bubbling, however, it’s as yet hot AF!). Expel the saran wrap from every keto chicken roulade and liberally season with salt and pepper.

Turn your stove grill on high and pop the keto chicken roulades in a broiler-safe dish. Toss the dish under the oven for a couple of minutes to get an excellent, brilliant shading outwardly. Expel from the stove and let the chicken rest around 5-10 minutes before cutting. Cut to 1-inch pieces and make the most of your keto diet!



Planning Time: 15 minutes

Cook Time: 1 hour 30 minutes

All out Time: 1 hour 45 minutes

Servings: 4 Servings

Calories: 213kca



  • 2 chicken breasts enormous, crude, boneless, skinless
  • 1/2 cups crisp basil leaves
  • 1/3 cup spinach solidified and defrosted
  • 1/4 cup Parmesan crisp, finely ground
  • 1/4 cup olive oil
  • 1 clove garlic minced
  • 1 teaspoon salt
  • 1 teaspoon dark pepper ground
  • Extra salt to taste


  1. Plan sous vide water shower at 140 degrees Fahrenheit.
  2. Butterfly two chicken breasts.
  3. Spot chicken breasts between two sheets of saran wrap. Utilizing the level side of meat tenderizer, straighten chicken down to 1/4 inch thickness.
  4. For the pesto, join basil, spinach, Parmesan, olive oil, garlic, and salt in a nourishment processor or blender. Heartbeat and scratch drawbacks to guarantee all fixings are completely consolidated.
  5. Partition the pesto blend between the two butterflied chicken breasts. Equitably convey blend over each bosom.
  6. Move up the chicken breasts, beginning at the tightest edge and overlap over like a jam move, encasing the pesto as you go.
  7. Move chicken roulade in numerous layers of cling wrap (10-15) and secure each end by firmly turning.
  8. Spot chicken roulade in sous vides water shower for 1.5 hours.
  9. Expel chicken roulade from water shower and evacuate cling wrap.
  10. Spot chicken roulade under the stove grill on high for a few minutes to get a brilliant shading outwardly.
    Give the meat a chance to rest 5-10 minutes and cut into 1-inch pieces to serve.
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