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Cheesy Garlic Chicken Wraps

Cheesy Garlic Chicken Wraps

Cheesy garlic chicken wraps are crispy on the outside, gooey and garlicky inside, a high-protein comfort food perfect for lunch or dinner.
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Prep Time 15 minutes
Cook Time 7 minutes
Total Time 22 minutes
Course lunch
Cuisine Healthy
Servings 2 wraps
Calories 476 kcal

Equipment

  • non-stick pan

Ingredients
  

  • 2 large tortillas regular or low-carb/high-protein
  • 7 oz cooked chicken about 200 grams, chopped (rotisserie is great)
  • 2 cloves garlic minced or grated (adjust to taste)
  • 2 tablespoons light mayonnaise
  • 1 tablespoon light Greek yogurt or plain yogurt
  • 2 teaspoons hot sauce like Frank’s
  • ¼ teaspoon salt
  • 3 oz grated cheese about 90 grams (I used a cheddar blend)
  • 1 green onion chopped
  • Olive oil spray

Instructions
 

  • In a bowl, mix chopped chicken, garlic, mayonnaise, yogurt, hot sauce, and salt.
  • Lay out your wrap. On the lower third of the tortilla, sprinkle about 2 tablespoons of cheese, then top with about ⅔ cup of the chicken mixture. Add another tablespoon of cheese and a sprinkle of green onion.
  • Fold in the sides of the tortilla, then roll it up tightly from the bottom.
  • Heat a non-stick pan over medium-high. Spray with olive oil.
  • Place wraps seam-side down. Cook for 3–4 minutes per side until crispy and golden. Cover with a lid to help heat the inside.
  • Slice in half and serve!

Notes

Covering the pan helps melt the cheese and warm the filling faster. Make the chicken filling ahead and keep in the fridge for up to 3 days. For a lighter version, reduce the cheese. Air fryer works too — 375°F (190°C) for about 6–8 mins. Can I bake these instead of pan-frying? Yes, bake at 400°F (200°C) for 10–12 minutes, flipping once. Use up leftover filling in toasties, quesadillas, or even stuffed into baked potatoes. Store cooked wraps in the fridge for up to 2 days. Reheat in a skillet or air fryer. I wouldn’t freeze the wrapped version, but the filling can be frozen for up to 1 month. You can make the chicken filling 2–3 days ahead and keep it chilled. Just wrap and cook when ready to eat. These wraps are a full meal on their own, but I like to serve them with a big, crunchy salad or some roasted veggies. They’re also great with pickles or a side of salsa for dipping. Bonus points for chips on the side if we’re keeping it real.

Nutrition

Serving: 1wrapCalories: 476kcalCarbohydrates: 19gProtein: 38gFat: 27gSaturated Fat: 11gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 120mgSodium: 1090mgPotassium: 347mgFiber: 1gSugar: 2gVitamin A: 543IUVitamin C: 5mgCalcium: 376mgIron: 3mg
Keyword cheesy garlic chicken wraps, chicken wraps, Garlic Chicken, high-protein chicken wraps
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