Low Carb Cheesy Garlic Chicken Wraps (Quick & Easy!)

There’s a special kind of dread that comes with a midday lunch slump, especially when you’re trying to stick to a low-carb lifestyle. I used to stare into my fridge, past the sad-looking salad greens, and wish for something warm, cheesy, and satisfying that wouldn’t derail my day. That’s how these Low Carb Cheesy Garlic Chicken Wraps were born. They were my answer to the craving for comfort food, a quick and easy meal that felt like a treat but was perfectly in line with my goals. It’s the kind of recipe that makes you forget you’re even eating “healthy,” which is the best kind of recipe, in my opinion.

This isn’t just another boring chicken wrap. It’s a full-on flavor experience: tender, savory chicken, a duo of gooey, melted cheeses, and a punch of garlic, all bundled into a warm, slightly crispy tortilla. It’s become my go-to for a quick lunch on the go and even a favorite for healthy low-carb dinners for two. It’s proof that you don’t need a lot of time or carbs to make something truly delicious.

The Magic Behind a Perfect Low-Carb Wrap

The success of this wrap comes down to a few key ingredients. It’s a simple list, but choosing the right components makes all the difference between a soggy, disappointing wrap and a perfectly crisp and flavorful one.

• The Tortilla is Everything: The world of low-carb tortillas has exploded recently, which is great news for us. Look for large, pliable wraps that are low in net carbs but don’t taste like cardboard. Some brands are prone to cracking or getting gummy, so it might take a little trial and error to find your favorite. I prefer ones that have a good balance of fiber and protein, as they tend to hold up better to the heat and the filling.
• The Chicken Shortcut: While you can absolutely cook and shred your own chicken breast, my favorite time-saving hack is to use a store-bought rotisserie chicken. The meat is already seasoned and incredibly tender. Just pull it off the bone and give it a rough shred. It’s a fantastic base for so many protein wrap ideas and makes this a true 15-minute meal.
• The Cheesy Dream Team: I use a mix of mozzarella and cheddar for the ultimate cheese pull and flavor. Mozzarella gives you that classic, stretchy, melty quality, while a sharp cheddar adds a much-needed tangy bite. For the creamiest filling, I always recommend shredding your own cheese from a block. Pre-shredded cheeses are often coated in starches that can prevent them from melting as smoothly.

Getting That Perfect Golden-Brown Crust

The goal is a wrap that’s crispy on the outside and perfectly melted on the inside. It’s not difficult, but a couple of small details ensure success every time.

• Don’t Overfill: It’s tempting to stuff the tortillas to the brim, but this is the number one cause of wraps bursting or falling apart in the pan. Distribute the filling evenly, leaving a small border around the edges to keep everything contained.
• Seam-Side Down First: When you place the wrap in the hot skillet, always start with the seam side facing down. The initial blast of heat helps to seal the tortilla, preventing it from unrolling while you cook it.
• Medium Heat is Your Friend: If the heat is too high, the tortilla will burn before the cheese has a chance to melt. If it’s too low, the wrap will absorb too much oil and become greasy. A steady medium heat is the sweet spot for a golden-brown exterior and a gooey interior.

How to Make Cheesy Garlic Chicken Wraps

This is one of my favorite keto lunch prep ideas because it comes together so quickly. Once you have your ingredients ready, you’re just minutes away from a fantastic low calorie chicken meal.

Ingredients You’ll Need

• 2 cups cooked chicken breast, shredded (about what you’d get from half a rotisserie chicken)
• 1 cup shredded mozzarella cheese
• 1/2 cup shredded sharp cheddar cheese
• 1/4 cup full-fat cream cheese, softened to room temperature
• 2 fresh garlic cloves, minced
• 1 tablespoon olive oil
• 4 large low-carb tortillas
• 1 tablespoon fresh parsley, chopped
• Salt and freshly ground black pepper to taste

Step-by-Step Instructions

1. First, get a large skillet or grill pan warming up over medium heat and add the olive oil. You want it shimmering just a bit before you add the wraps.
2. In a medium-sized bowl, combine the shredded chicken, mozzarella, cheddar, softened cream cheese, minced garlic, and fresh parsley. Use a fork to mix everything together until the cream cheese is well incorporated and the mixture is uniform. Give it a taste and season with salt and pepper as needed.
3. Lay out your four low-carb tortillas on a flat surface. Divide the chicken mixture evenly among them, spreading it across the center of each.
4. Roll each tortilla up tightly, like a burrito, tucking in the sides as you go if you prefer.
5. Carefully place the wraps seam-side down in your preheated skillet. Let them cook for 2-3 minutes on the first side. You’re looking for a beautiful golden-brown color and listening for the gentle sizzle of the cheese starting to melt.
6. Flip the wraps and cook for another 2-3 minutes on the other side until equally golden and the cheese is completely melted and gooey.
7. Remove the wraps from the skillet, let them rest for a minute (they will be hot!), then slice them in half on a diagonal and serve immediately.

Chef’s Secret: The “Spicy Bacon” Twist

If you want to take these wraps to the next level, this is my absolute favorite variation. Add four slices of crispy, crumbled bacon and a finely diced jalapeño (seeds removed for less heat) to the chicken and cheese mixture. The smoky saltiness of the bacon and the little kick from the jalapeño are an incredible combination with the creamy, garlicky filling. It turns a simple lunch into a truly memorable meal.

Storing and Reheating for Easy Meals

These wraps are fantastic for meal prep. To store, let them cool completely and then wrap each one individually in plastic wrap or foil. They will keep in the refrigerator for up to 3 days. When you’re ready to eat, you can reheat them in a dry skillet over medium-low heat to bring back the crispiness, or pop them in an air fryer for a few minutes at 350°F. While the microwave works in a pinch, you will lose that wonderful crispy texture on the tortilla.