High-Protein Chicken Calzone with Spinach and Cheese

Ingredients

• 200 g ground chicken breast
• 1 tsp onion powder
• 1 tsp garlic powder
• salt (To taste, divided between the base and the filling.)
• black pepper (To taste.)
• Italian seasoning (To taste.)
• 15 g Parmigiano-Reggiano cheese (For finishing the calzone.)
• 0.25 tsp cooking oil (A light spray of oil can also be used.)
• 2 garlic cloves (Minced or finely sliced.)
• 2 cup spinach (Approximately two handfuls; fresh.)
• lemon juice (A splash; lime juice can be used instead.)
• 180 g low-fat cottage cheese (Blended until smooth and creamy.)
• 50 ml low-sodium tomato sauce (For serving; warm or fresh.)

Steps

1. 1

   Preheat the oven to 200 °C (400 °F). Line a baking sheet with parchment paper. If using an air fryer, preheat it according to the appliance instructions.

2. 2

   Place the ground chicken on the parchment paper and press it with a fork or spoon until it forms a thin, even layer that is approximately oval or rectangular in shape.

3. 3

   Sprinkle the onion powder, garlic powder, black pepper, salt, and Italian seasoning evenly over the chicken.

4. 4

   Blend the low-fat cottage cheese until smooth and creamy, with no noticeable lumps.

5. 5

   Heat the oil in a skillet over medium heat. Add the garlic and cook briefly, approximately 30 seconds, until fragrant but not too browned.

6. 6

   Add the spinach to the skillet and sauté for 1-3 minutes, until wilted. Add a pinch of salt and remove the skillet from the heat.

7. 7

   Add the blended cottage cheese and a splash of lemon juice to the sautéed spinach. Mix until the filling is well combined.

8. 8

   Spread the filling over one half of the chicken base, leaving a small border around the edge so it can be sealed.

9. 9

   Fold the unfilled half of the chicken over the filled half to form the calzone. Gently press the edges together to seal them and prevent the filling from escaping.

10. 10

    Sprinkle the Parmigiano-Reggiano over the calzone.

11. 11

    Bake for 25-30 minutes, until the surface is golden and the chicken is fully cooked. Check that the center reaches 74 °C (165 °F). It can also be cooked in an air fryer until golden and reaching the same internal temperature.

12. 12

    While the calzone finishes cooking, heat the tomato sauce in a small saucepan or skillet. Serve it warm as a dipping sauce alongside the calzone.

Notes

The post indicates approximately 490 kcal, 75.5 g of protein, 12.5 g of fat, and 22 g of carbohydrates for the entire recipe. The transcript mentions approximately 20 minutes of baking, but the written recipe indicates 25-30 minutes; use the golden color and an internal temperature of 74 °C as the definitive cooking references. Do not open the calzone until the edges are sealed so the filling does not escape.

Nutrition per serving

• main course
• high-protein
• low-carb
• chicken
• Italian
• baked
• air fryer
• meal prep