If you’re looking for a quick, high-protein meal that’s both comforting and satisfying, these Cheesy Garlic Chicken Wraps are the ultimate solution. Packed with tender chicken, melty cheese, and a flavorful garlic mayo mix, they come together in under 25 minutes and deliver a crispy, gooey bite every time. Whether you need a fast lunch, dinner, or even a protein-rich snack, these wraps hit the mark.
Why You’ll Love These High-Protein Cheesy Garlic Chicken Wraps
These wraps are not just fast—they’re designed to be both nutritious and indulgent. Each bite combines:
- Protein-packed chicken to fuel your day and support muscle recovery.
- Creamy, cheesy filling that melts perfectly inside a crisp tortilla.
- Quick assembly and cooking so you can have a hot meal without hours in the kitchen.
- Customizable flavor options with green onions, hot sauce, or your favorite cheese.
They strike a perfect balance between convenience and deliciousness, making them ideal for busy weeknights, meal prep, or family-friendly lunches.
Ingredients for High-Protein Cheesy Garlic Chicken Wraps
Wrap Filling
- 2 cups cooked chicken, shredded or chopped
- 2 tablespoons mayonnaise
- 2 tablespoons Greek yogurt (or sour cream)
- 2 cloves garlic, minced or grated
- 1 teaspoon hot sauce (optional, for a kick)
- Salt and pepper to taste
Wrap Assembly
- 2 large flour tortillas (or whole wheat, low-carb, or gluten-free)
- ¾ cup shredded cheese (cheddar, mozzarella, or a blend)
- 2 green onions, chopped (optional)
Cooking
- Olive oil spray (for crisping)
Ingredient Notes
- Chicken: Rotisserie chicken works perfectly for this recipe, or use leftover grilled or baked chicken.
- Dairy swap: Greek yogurt adds creaminess with protein. For a lighter version, you can replace half or all with sour cream.
- Cheese: Cheddar provides a classic flavor, mozzarella adds gooey stretch, and pepper jack gives a slight spicy kick.
- Tortilla alternatives: Whole-wheat tortillas boost fiber; gluten-free or low-carb options keep it diet-friendly.
- Add-ins: Avocado, spinach, sliced tomatoes, or mushrooms make the wrap even more nutritious and colorful.
Step-by-Step Instructions
Step 1 – Prepare the Filling
In a medium bowl, combine the shredded chicken, mayonnaise, Greek yogurt, minced garlic, hot sauce, salt, and pepper. Mix well until all ingredients are evenly coated. This creamy mixture is the heart of the wrap.
Step 2 – Assemble the Wraps
Lay your tortilla flat on a clean surface. Sprinkle half of the cheese over the center, then add the chicken mixture. Top with the remaining cheese and green onions if using. Fold the sides over the filling, then roll tightly from the bottom to form a neat wrap.
Step 3 – Pan-Fry the Wraps
Heat a non-stick skillet over medium heat and lightly coat with olive oil spray. Place the wraps seam-side down and cook for 3–4 minutes per side until golden brown and crispy. Press gently with a spatula to ensure even browning.
Step 4 – Serve and Enjoy
Slice the wraps in half diagonally for a classic presentation. Serve hot while the cheese is still gooey for maximum flavor. These wraps pair well with a simple side salad, roasted vegetables, or baked sweet potato fries.
Pro Tips for Success
- Use warm chicken: Slightly warm chicken absorbs flavors better and keeps the filling moist.
- Cheese placement matters: Adding cheese both below and on top of the chicken helps bind the filling and creates that signature ooey-gooey texture.
- Press the wrap lightly: When pan-frying, pressing down with a spatula ensures even crisping without breaking the tortilla.
- Avoid overfilling: Too much filling can make rolling difficult and the wrap prone to opening during cooking.
- Experiment with sauces: Try sriracha, barbecue, or pesto for unique flavor twists.
- Meal prep tip: Assemble wraps in advance, store in the fridge, and fry just before serving to maintain crispiness.
Flavor Variations
- Spicy Buffalo Chicken Wrap: Swap the hot sauce for buffalo sauce and add blue cheese crumbles.
- Mediterranean Wrap: Mix in olives, sun-dried tomatoes, and feta cheese for a tangy twist.
- BBQ Chicken Wrap: Use barbecue sauce instead of mayo for a smoky-sweet flavor.
- Veggie-Loaded Wrap: Add roasted red peppers, spinach, and mushrooms for extra texture and nutrition.
- Cheesy Ranch Wrap: Mix in a spoonful of ranch dressing with the garlic mayo for a creamy, herby flavor.
Serving Suggestions
- Pair with a fresh green salad for a light, balanced meal.
- Serve with oven-baked sweet potato fries for a fun dinner.
- Include a side of sliced avocado or guacamole to add healthy fats.
- Wrap halves can also be packed in meal-prep containers for a portable lunch.
Storage and Freezing Instructions
- Refrigerator: Store wraps in an airtight container for up to 3 days. Reheat in a skillet for 2–3 minutes per side for best crispiness.
- Freezing: Wrap tightly in foil and freeze up to 2 months. Thaw in the fridge overnight before pan-frying.
- Tip: Avoid microwaving frozen wraps directly—they become soggy. A quick pan-fry restores the crisp texture.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 35 g |
| Carbohydrates | 25 g |
| Fat | 20 g |
| Fiber | 3 g |
| Sodium | 720 mg |
(Values approximate; can vary based on cheese, chicken, and tortilla choices.)
FAQ About High-Protein Cheesy Garlic Chicken Wraps
Can I use leftover chicken for this recipe?
Absolutely! Rotisserie or leftover grilled chicken works perfectly. Just shred or chop it before mixing with the garlic mayo filling.
How do I make this wrap vegetarian?
Replace chicken with sautéed mushrooms, tempeh, or chickpeas. The cheese and garlic sauce will maintain a creamy texture and protein content.
Can these wraps be made ahead of time?
Yes. Assemble the wraps in advance and store in the fridge for up to 24 hours. Fry them just before serving to maintain a crispy exterior.
What’s the best way to reheat without losing crispiness?
Use a skillet over medium heat or a toaster oven instead of a microwave. This keeps the tortilla crispy while melting the cheese inside.
Can I make this gluten-free or low-carb?
Yes, swap regular tortillas for gluten-free or low-carb wraps. The filling remains the same and keeps the protein content high.
High-Protein Cheesy Garlic Chicken Wraps
Equipment
- medium bowl
- non-stick skillet
- spatula
- knife
- cutting board
Ingredients
- 2 cups cooked chicken, shredded or chopped
- 2 tbsp mayonnaise
- 2 tbsp Greek yogurt (or sour cream)
- 2 cloves garlic, minced or grated
- 1 tsp hot sauce (optional)
- Salt and pepper to taste
- 2 large flour tortillas (or whole wheat, low-carb, or gluten-free)
- 0.75 cup shredded cheese (cheddar, mozzarella, or a blend)
- 2 green onions, chopped (optional)
- Olive oil spray (for crisping)
Instructions
- In a medium bowl, combine the shredded chicken, mayonnaise, Greek yogurt, minced garlic, hot sauce, salt, and pepper. Mix well until all ingredients are evenly coated.
- Lay your tortilla flat on a clean surface. Sprinkle half of the cheese over the center, then add the chicken mixture. Top with the remaining cheese and green onions if using. Fold the sides over the filling, then roll tightly from the bottom to form a neat wrap.
- Heat a non-stick skillet over medium heat and lightly coat with olive oil spray. Place the wraps seam-side down and cook for 3–4 minutes per side until golden brown and crispy. Press gently with a spatula to ensure even browning.
- Slice the wraps in half diagonally for a classic presentation. Serve hot while the cheese is still gooey. Pair with a salad, roasted vegetables, or baked sweet potato fries.
Notes
Nutrition
Final Thoughts
These High-Protein Cheesy Garlic Chicken Wraps are a winning combination of convenience, flavor, and nutrition. They’re quick enough for a busy weeknight, customizable for different tastes, and perfectly satisfying with every bite. Whether you’re cooking for yourself, family, or meal-prepping for the week, these wraps make a delightful, protein-packed meal that everyone will love.