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.

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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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.

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!).