Description
Crispy, cheesy garlic chicken wraps—quick, high‑protein comfort food perfect for lunch or dinner.
Ingredients
- 2 large tortillas (regular or low‑carb/high‑protein)
- 7 oz cooked chicken, chopped (about 200 g; rotisserie works great)
- 2 garlic cloves, minced or grated
- 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 (cheddar blend, about 90 g)
- 1 green onion, chopped
- Olive oil spray
Instructions
- In a bowl, mix chopped chicken, garlic, mayonnaise, yogurt, hot sauce, and salt.
- Lay out the tortilla. On the lower third, sprinkle about 2 tablespoons of cheese, then add about ⅔ cup of the chicken mixture, another tablespoon of cheese, and a sprinkle of green onion.
- Fold in the sides of the tortilla and roll it up tightly from the bottom.
- Heat a non‑stick pan over medium‑high and spray with olive oil.
- Place wraps seam‑side down and cook for 3–4 minutes per side until golden and crispy; cover with a lid to help heat through.
- Slice in half and serve hot.
Notes
- Cover the pan to help melt the cheese and warm the filling faster.
- You can make the chicken filling ahead and store in the fridge for up to 3 days.
- Reduce the cheese for a lighter version, though the melty center really adds magic.
- Air fryer option: cook at 375 °F (190 °C) for about 6–8 minutes.
- Store cooked wraps in the fridge for up to 2 days; reheat in a skillet or air fryer to retain crispiness.
- The filling (not wrapped) can be frozen for up to 1 month.
- Use leftover filling in toasted sandwiches, quesadillas, or baked potatoes.
- Great served with a big crunchy salad, roasted veggies, pickles, salsa, or chips.
Nutrition
- Serving Size: 1 wrap
- Calories: 476 kcal
- Sugar: 2 g
- Sodium: 1090 mg
- Fat: 27 g
- Saturated Fat: 11 g
- Unsaturated Fat: —
- Trans Fat: 0.01 g
- Carbohydrates: 19 g
- Fiber: 1 g
- Protein: 38 g
- Cholesterol: 120 mg
