Hi everyone, Emily here! If you are looking for a meal that feels like total comfort food but won’t weigh you down, you’ve found it. These Low Carb Cheesy Garlic Chicken wraps are the ultimate “weeknight rescue” recipe. We’re talking about succulent shredded chicken enveloped in a melt-in-your-mouth blend of three cheeses, all punched up with fresh garlic and seared to golden perfection. It’s crispy, gooey, and comes together in just 20 minutes. Whether you’re following a keto lifestyle or just want a high-protein dinner that the whole family will devour, these wraps are about to become your new best friend!
Why You’ll Love This Recipe
Ultra-Fast Prep: Using pre-cooked or rotisserie chicken means you can go from “hungry” to “dinner is served” in less than half an hour.
Cheesy Perfection: The trio of mozzarella, cheddar, and cream cheese creates a velvety texture that is purely indulgent.
Keto-Friendly: By using low-carb tortillas, you get that satisfying “crunch” without the heavy carb count of traditional wraps.
Gourmet Garlic Flavor: Freshly minced garlic and parsley elevate simple ingredients into a restaurant-quality meal.
Ingredients
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Cooked Chicken Breast: 300 g; shredded thinly to ensure every bite is packed with protein and sauce.
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Shredded Mozzarella Cheese: 100 g; provides that iconic, stretchy cheese pull we all love.
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Shredded Cheddar Cheese: 60 g; adds a sharp, bold tang to balance the creaminess.
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Garlic: 2 cloves; minced finely to distribute a warm, savory aroma throughout the filling.
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Cream Cheese: 60 g; must be softened to act as the rich, velvety binder for the chicken.
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Fresh Parsley: 1 tablespoon; finely chopped for a burst of color and a fresh, herbal finish.
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Olive Oil: 1 tablespoon; used to sear the wraps for a crisp, golden-brown exterior.
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Low-Carb Tortillas: 4 large; the perfect vessel for a filling meal while keeping the net carbs low.
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Salt & Black Pepper: To taste; essential for heightening the savory notes of the chicken and garlic.
Instructions
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Heat the pan by placing a large non-stick skillet or grill pan over medium heat. Add the olive oil, allowing it to shimmer so the wraps sear perfectly without sticking.
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Combine the filling in a large mixing bowl. Add the shredded chicken, mozzarella, cheddar, softened cream cheese, minced garlic, and parsley.
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Season the mixture with salt and black pepper, then stir thoroughly until the chicken is completely coated and the cheeses are evenly distributed.
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Fill the tortillas by placing an even portion of the mixture into the center of each low-carb tortilla.
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Roll and seal each tortilla tightly. Fold in the sides first, then roll from the bottom up to ensure the cheesy goodness stays tucked inside during cooking.
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Sear to golden by placing the wraps in the hot skillet seam-side down first. This “glues” the wrap shut. Cook for 2 to 3 minutes per side until the outside is crispy and the cheese inside is fully melted.
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Slice and serve immediately! I love slicing these diagonally to show off that gooey, melted center. Garnish with a little extra parsley for a professional touch.
You Must Know
Technique Alert: Always place your wraps seam-side down in the pan first. The heat will melt the cheese near the fold, acting as a “culinary glue” that keeps the wrap from falling apart when you flip it. Health Note: Ensure your chicken is fully cooked before mixing; this recipe is designed to heat and melt, not to cook raw poultry.
Storage Tips
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Fridge: Store any leftover wraps in an airtight container for up to 3 days.
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Reheating: For the best results, avoid the microwave! Reheat in an air fryer at 350°F for 3-5 minutes or in a dry skillet to bring back that signature crunch.
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Freezing: These can be frozen! Wrap tightly in foil and store in a freezer bag for up to 2 months. Thaw in the fridge before reheating in a skillet.
Ingredient Substitutions
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The Protein: If you don’t have chicken, shredded turkey or even canned tuna (drained well) works beautifully with this garlic-cheese blend.
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The Cheese: Feel free to swap cheddar for Pepper Jack if you want a spicy kick, or use Monterey Jack for an extra mild melt.
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Tortilla Alternatives: If you aren’t low-carb, standard flour tortillas or even large cabbage leaves (for a grain-free option) can be used.
Serving Suggestions
These wraps are quite filling, but they pair wonderfully with:
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A side of sugar-free dipping sauce like a spicy chipotle mayo or a cool ranch.
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A light cucumber and tomato salad with a splash of vinegar.
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Zucchini fries or a simple bowl of roasted cauliflower.
Cultural and Historical Context
While “wraps” have roots in various cultures—from Mexican burritos to Middle Eastern shawarma—the “Low Carb Wrap” is a modern Western culinary staple. It emerged prominently in the early 2000s alongside the rise of ketogenic and Atkins diets, focusing on replacing traditional wheat-heavy breads with high-fiber, low-glycemic alternatives.
Seasonal Adaptations
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Summer: Add some fresh chopped spinach or arugula into the filling before rolling for a garden-fresh crunch.
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Winter: Add a pinch of red pepper flakes or serve with a side of warm sugar-free tomato soup for dipping.
Perfect Occasions
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Post-Workout Meal: High in protein and satisfyingly salty to help you recover.
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Deskside Lunch: It’s a “handheld” meal that isn’t messy once seared shut.
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Beginner’s “First Dinner”: If you’re new to cooking, this is a foolproof way to make something that tastes like it came from a bistro.
Freezer Meal Conversion
To prep these as a freezer meal, follow all steps through rolling the tortillas. Wrap each un-seared wrap tightly in plastic wrap and freeze. When ready to eat, let them thaw in the refrigerator overnight and then sear them in the skillet as directed in the original instructions.
Pro Tips
The Softness Secret: If your cream cheese is still cold, it won’t mix. Zap it in the microwave for 15 seconds to ensure a smooth, spreadable consistency.
Don’t Overfill: It’s tempting to pile on the chicken, but leave about an inch of space on the edges so you can get a tight seal.
Press Down: Use your spatula to gently press the wraps into the skillet. This ensures more surface area touches the heat, resulting in a more even, golden crust.
FAQs About Recipes
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Can I use rotisserie chicken? Absolutely! It’s my favorite shortcut for this recipe and adds even more flavor.
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Are low-carb tortillas actually keto? Most brands use high-fiber ingredients to lower the “net carb” count. Check the labels, but generally, they fit perfectly into a keto lifestyle!
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How do I stop the wrap from breaking? If your tortillas are stiff, microwave them for 10 seconds under a damp paper towel before rolling to make them pliable.
Low Carb Cheesy Garlic Chicken Wraps
Ingredients
Equipment
Method
- Heat a non-stick skillet over medium heat with olive oil.
- In a large bowl, mix chicken, mozzarella, cheddar, cream cheese, garlic, and parsley. Season with salt and pepper.
- Evenly distribute the filling onto the 4 tortillas and roll them up tightly, sealing the ends.
- Place the wraps seam-side down in the hot skillet.
- Sear for 2-3 minutes per side until the tortillas are golden and the cheese is melted.
- Slice diagonally and serve immediately.
