Description
Cheesy Garlic Chicken Wraps are crispy on the outside and gooey, garlicky, and satisfying on the inside, making for an easy, comforting high-protein meal perfect for lunch or dinner.
Ingredients
Wrap Ingredients
- 2 large tortillas (regular or low-carb/high-protein)
Chicken Filling
- 7 oz cooked chicken (about 200 grams), chopped (rotisserie is great)
- 2 garlic cloves, 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, cheddar blend recommended)
- 1 green onion, chopped
- Olive oil spray
Instructions
- Prepare the chicken mixture: In a bowl, combine chopped chicken, minced garlic, light mayonnaise, Greek yogurt, hot sauce, and salt. Mix well to evenly distribute flavors.
- Assemble the wraps: Lay a tortilla flat and sprinkle about 2 tablespoons of grated cheese on the lower third. Top with about ⅔ cup of the chicken mixture, add another tablespoon of cheese, and sprinkle chopped green onion over.
- Fold the wrap: Fold in the sides of the tortilla and then roll tightly from the bottom to encase the filling securely.
- Cook the wraps: Heat a non-stick pan over medium-high heat and spray with olive oil. Place the wraps seam-side down in the pan. Cook for 3–4 minutes on each side until the outside is crispy and golden brown. Cover the pan with a lid to help melt the cheese and warm the filling.
- Serve: Slice each wrap in half and serve immediately with your choice of sides like a crunchy salad, roasted veggies, pickles, or salsa.
Notes
- Covering the pan helps melt the cheese and warm the filling faster.
- You can prepare the chicken filling ahead and refrigerate for up to 3 days.
- For a lighter wrap, reduce the cheese quantity, but the melty cheese center is key for flavor.
- An air fryer alternative: Cook at 375°F (190°C) for 6–8 minutes.
- Baking option: Bake at 400°F (200°C) for 10–12 minutes, flipping once, though pan or air frying yields a crispier wrap.
- Leftover chicken filling can be repurposed in toasties, quesadillas, or stuffed baked potatoes.
- Store cooked wraps in the fridge for up to 2 days and reheat in a skillet or air fryer to restore crispiness.
- Freeze the filling up to 1 month; freezing the assembled wraps is not recommended.
- Make chicken filling 2–3 days ahead and keep chilled until ready to assemble and cook.
- Prep Time: 15 minutes
- Cook Time: 7 minutes
- Category: Lunch
- Method: Frying
- Cuisine: Healthy
