If you’re looking for a fast, satisfying, and protein-packed dinner idea, these Quick High-Protein Cheesy Garlic Chicken Wraps for Dinner check every box. Loaded with tender chicken, melty cheese, and bold garlic flavor, they’re easy enough for busy weeknights yet delicious enough to feel special.
These wraps are baked until golden and crisp on the outside while staying creamy and cheesy inside, making them a family-friendly meal that works just as well for meal prep, lunch, or casual entertaining.
Why You’ll Love This Cheesy Garlic Chicken Wraps Recipe
There are plenty of reasons these wraps deserve a permanent spot in your dinner rotation:
- High in protein: Made with chicken breast and Greek yogurt, they’re filling and nourishing.
- Quick and easy: Ready in about 25 minutes from start to finish.
- Family-friendly: Mild, cheesy flavors with optional heat.
- Flexible: Easy to customize with different cheeses, veggies, or tortillas.
- Baked, not fried: Crispy without excess oil.
Whether you’re feeding picky eaters or hungry adults, these wraps strike the perfect balance between comfort food and smart eating.
Ingredients for Cheesy Garlic Chicken Wraps
Main Ingredients
- Cooked chicken breast – shredded or finely chopped
- Large tortillas – flour, whole wheat, or high-protein wraps
- Shredded cheese – cheddar, mozzarella, or a blend
- Fresh garlic – minced for bold flavor
- Greek yogurt – plain, for creaminess and protein
- Mayonnaise – light or regular
- Hot sauce – optional, for gentle heat
- Green onions – thinly sliced
- Olive oil spray – for crisping
- Salt – to taste
Ingredient Notes & Substitutions
- Chicken: Rotisserie chicken works perfectly and saves time. Leftover baked or grilled chicken is ideal.
- Dairy swaps: You can use all Greek yogurt instead of mayo for a lighter version.
- Cheese options: Pepper jack adds spice, while mozzarella gives extra stretch.
- Tortillas: Low-carb or whole-grain tortillas work well for a healthier wrap.
- No alcohol or pork: This recipe is naturally family-safe and suitable for all ages.
Step-by-Step Instructions
Step 1: Prepare the Chicken Filling
In a medium bowl, combine the cooked chicken, minced garlic, Greek yogurt, mayonnaise, hot sauce (if using), and salt. Mix until the chicken is evenly coated and creamy.
Taste and adjust seasoning if needed. The filling should be savory, garlicky, and slightly tangy.
Step 2: Assemble the Wraps
Lay a tortilla flat on a clean surface. Sprinkle a small amount of shredded cheese in the center. Add a generous scoop of the chicken mixture, then top with green onions and a little more cheese.
Fold in the sides, then roll the tortilla tightly into a wrap.
Repeat with the remaining tortillas and filling.
Step 3: Bake Until Golden
Preheat your oven to 400°F (200°C). Place the wraps seam-side down on a lined baking sheet. Lightly spray the tops with olive oil.
Bake for 10–12 minutes, flipping once halfway through, until the wraps are golden, crispy, and the cheese is fully melted.
Let them rest for 2 minutes before slicing.
Pro Tips for Success
- Don’t overfill: Too much filling makes wraps hard to roll and can cause leaking.
- Use freshly shredded cheese: It melts better than pre-shredded varieties.
- Flip carefully: Use tongs to keep the wraps intact.
- Extra crisp: Broil for 1–2 minutes at the end if desired.
- Meal prep win: Assemble ahead and bake when ready to eat.
Flavor Variations
- Buffalo Style: Add extra hot sauce and a pinch of smoked paprika.
- Spinach Garlic: Mix chopped spinach into the chicken filling.
- Mexican-Inspired: Add cumin, chili powder, and a little salsa.
- Mediterranean: Swap cheddar for mozzarella and add chopped olives.
- BBQ Chicken: Replace hot sauce with barbecue sauce.
Serving Suggestions
These cheesy garlic chicken wraps are delicious on their own, but they pair well with:
- A fresh green salad
- Roasted vegetables
- Sweet potato fries
- Cucumber yogurt dip
- Simple coleslaw
They’re also great sliced in halves and served as party-style wraps.
Storage and Freezing Instructions
Refrigerator:
Store leftover wraps in an airtight container for up to 3 days.
Reheating:
Reheat in the oven or air fryer at 375°F until warmed through and crisp.
Freezing:
Wrap unbaked wraps tightly in foil and freeze for up to 2 months. Bake directly from frozen, adding 5–7 extra minutes.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~420 |
| Protein | ~32g |
| Carbohydrates | ~28g |
| Fat | ~18g |
| Fiber | ~3g |
| Sodium | ~620mg |
Values are estimates and may vary based on ingredients used.
FAQ About Cheesy Garlic Chicken Wraps
Can I make these wraps ahead of time?
Yes, you can assemble the wraps up to 24 hours in advance and store them in the refrigerator. Bake just before serving for the best texture.
Are these wraps good for meal prep?
Absolutely. They reheat well and stay flavorful, making them ideal for lunches or quick dinners during the week.
Can I make them in an air fryer?
Yes. Air fry at 380°F (193°C) for 6–8 minutes, flipping once, until crispy and heated through.
What’s the best cheese for these wraps?
Cheddar gives bold flavor, mozzarella melts beautifully, and pepper jack adds spice. A blend works great too.
How do I keep wraps from getting soggy?
Avoid overfilling and bake on a rack or flip halfway through to allow moisture to escape.
Quick High-Protein Cheesy Garlic Chicken Wraps for Dinner
Equipment
- mixing bowl
- spoon or spatula
- baking sheet
- parchment paper
Ingredients
- 2 cups cooked chicken breast, shredded or chopped
- 4 large flour tortillas
- 1 cup shredded cheese (cheddar, mozzarella, or blend)
- 2 cloves fresh garlic, minced
- 1/2 cup plain Greek yogurt
- 2 tbsp mayonnaise
- 1 tbsp hot sauce (optional)
- 2 tbsp green onions, sliced
- 1 spray olive oil spray
- salt, to taste
Instructions
- In a medium bowl, mix the cooked chicken, minced garlic, Greek yogurt, mayonnaise, hot sauce if using, and salt until creamy and evenly combined.
- Lay a tortilla flat, sprinkle a little cheese in the center, add the chicken mixture, top with green onions and more cheese, then roll tightly into a wrap.
- Preheat oven to 400°F (200°C). Place wraps seam-side down on a lined baking sheet and lightly spray with olive oil.
- Bake for 10–12 minutes, flipping halfway through, until wraps are golden, crispy, and cheese is melted. Rest 2 minutes before serving.
Notes
Nutrition
Final Thoughts
These Quick High-Protein Cheesy Garlic Chicken Wraps for Dinner are proof that fast meals don’t have to be boring. With simple ingredients, bold garlic flavor, and plenty of protein, they’re a reliable go-to for busy nights when you still want something homemade and satisfying.
Once you try them, you’ll find endless ways to customize and enjoy them again and again.