Cheesy Garlic Chicken Wraps: Crispy, Gooey, High-Protein Goodness

Cheesy Chicken Wraps

Golden, crispy on the outside with a gooey, garlicky center, these cheesy garlic chicken wraps are the kind of easy comfort food you’ll make again and again. Perfect for lunch, dinner, or even meal prep!

Prep Time: 15 minutes
Cook Time: 7 minutes
Total Time: 22 minutes

Ingredients

• 2 large tortillas (regular or low-carb/high-protein)
• 7 oz cooked chicken (about 200 g, chopped rotisserie works perfectly)
• 2 garlic cloves, minced or grated
• 2 tbsp light mayonnaise
• 1 tbsp light Greek yogurt (or plain yogurt)
• 2 tsp hot sauce (Frank’s recommended)
• ¼ tsp salt
• 3 oz shredded cheese (about 90 g, cheddar blend or similar)
• 1 green onion, chopped
• Olive oil spray

Optional add-ins: avocado, spinach, mushrooms, sun-dried tomatoes, or olives

Step-by-Step Instructions

1. Mix the filling
   In a medium bowl, combine chopped chicken, garlic, mayonnaise, yogurt, hot sauce, and salt.
2. Layer the wrap
   Place a tortilla on a flat surface. Sprinkle 2 tbsp of cheese, then spread about ⅔ cup of chicken mixture on top. Add another spoonful of cheese and a sprinkle of green onion.
3. Wrap it up
   Fold in the sides, then roll the tortilla tightly from the bottom.
4. Cook until crispy
   Heat a non-stick pan over medium-high heat and spray with olive oil. Place wraps seam-side down. Cook 3–4 minutes per side until golden and crispy. Cover with a lid to help melt the cheese inside.
5. Serve hot
   Slice in half and enjoy immediately, melty, garlicky, cheesy goodness in every bite!

Pro Tips

• Make ahead: Chicken filling can be made up to 3 days in advance.
• Air fryer option: Cook at 375°F (190°C) for 6–8 minutes.
• Baked version: Bake at 400°F (200°C) for 10–12 minutes, flipping once.
• Storage: Store cooked wraps in the fridge for up to 2 days. Reheat in a skillet or air fryer for best crispiness.

Nutrition (per wrap)

Disclaimer: Nutrition facts are estimated and may vary based on exact ingredients used.

Cheesy Garlic Chicken Wraps: Crispy, Gooey, High-Protein Goodness

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• Author: Lucy
• Total Time: 22 minutes
• Yield: 2 wraps

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Description

Crispy, golden tortillas packed with juicy chicken, gooey cheddar, and a punch of fresh garlic — a high‑protein wrap that’s ready in 20 minutes.

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Ingredients

2 large tortillas (regular or low‑carb/high‑protein)

7 oz cooked chicken, chopped (rotisserie works great)

2 garlic cloves, minced or grated

2 tbsp light mayonnaise

1 tbsp light Greek yogurt

2 tsp hot sauce (like Frank’s)

1/4 tsp salt

3 oz shredded cheddar cheese (about 90 g)

1 green onion, chopped

Olive oil spray

Optional add‑ins: avocado, spinach, sun‑dried tomatoes, mushrooms, olives

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Instructions

1. In a bowl, mix chicken, garlic, mayonnaise, yogurt, hot sauce, and salt.

2. Lay a tortilla flat. Sprinkle ~2 tbsp cheese, add ~2/3 cup chicken mixture, more cheese, and green onion.

3. Fold in the sides and roll tightly from the bottom.

4. Heat a nonstick skillet over medium‑high and spray with olive oil. Place wraps seam‑side down.

5. Cook 3–4 minutes per side until golden and crispy; cover with a lid to melt the center.

6. Slice in half and serve hot.

Notes

Air fryer: 375°F (190°C) for 6–8 minutes. Bake: 400°F (200°C) for 10–12 minutes, flipping once.

Make‑ahead: chicken filling keeps 2–3 days refrigerated or 1 month frozen.

Storage: cooked wraps keep up to 2 days; re‑crisp in skillet or air fryer.

For a lighter version, reduce cheese (but that melty middle is magic!).

• Prep Time: 15 minutes
• Cook Time: 7 minutes
• Category: Lunch
• Method: Skillet / Air Fryer
• Cuisine: Healthy