Low Carb Cheesy Garlic Chicken Wraps (Keto‑Friendly & High‑Protein)

Some recipes just become a weekly habit. I tested a bunch of “cheesy garlic chicken wraps” found online, but most still left me feeling heavy or off‑keto. That’s what pushed me to tweak until I landed on these Low Carb Cheesy Garlic Chicken Wraps—crispy on the outside, creamy and garlicky inside, and low enough in carbs to fit into a keto‑friendly routine.

These wraps lean into simple, bold flavors: juicy chicken breast, a generous hit of fresh garlic, a handful of mixed cheese, and a sprinkle of herbs. The low‑carb tortilla I use keeps them under roughly 6–8 grams of carbs per wrap, but still gives you that satisfying “wrap” feel without the heavy flour overload. I usually make four at once, then either enjoy them hot or carefully reheat the next day for a quick high‑protein lunch.

Key features of these Low Carb Cheesy Garlic Chicken Wraps

What makes these Low Carb Cheesy Garlic Chicken Wraps different from your average cheesy chicken wrap is how much they prioritize both flavor and macros. Instead of loading the tortilla with extra sauces and starchy fillings, I keep the base clean: chicken, garlic, cheese, and a bit of Greek yogurt or sour cream for creaminess. That way the wraps feel rich and indulgent, but still fit into a low‑carb or keto‑friendly week.

These wraps are also great for meal‑prep. You can cook the chicken filling ahead, then quickly assemble and crisp each wrap in a skillet when you’re ready to eat. The texture is the best part: a slightly crispy edge where the cheese hits the pan, a softened low‑carb tortilla, and a warm center packed with garlicky chicken and melty cheese. If you’re chasing more protein without blowing your calories, this version is a solid choice.

Ingredients for Low Carb Cheesy Garlic Chicken Wraps

For this recipe, I rely on a combination of tender chicken breast, a punch of fresh garlic, a mix of cheeses, and a low‑carb tortilla. I like using a tortilla that runs around 3–5 grams of carbs per wrap, but you can swap in a lettuce cup if you want to go even lower. The creamy element comes from a bit of Greek yogurt or sour cream, which also helps the garlic and spices coat the chicken evenly.

Here’s everything you’ll need for four wraps. I’ve written it as a numbered list so you can easily check off each item as you grab it from the pantry.

1. 2 large boneless skinless chicken breasts (about 1.5–2 lbs total), cut into thin strips or small cubes
2. 2 tablespoons olive oil for cooking
3. 4 cloves fresh garlic, minced (or about 2 teaspoons garlic powder if you’re in a hurry)
4. 1 teaspoon smoked paprika
5. 1 teaspoon Italian seasoning blend
6. 1 teaspoon garlic powder (if you aren’t using only fresh garlic)
7. Salt and freshly ground black pepper to taste
8. 1 cup low‑fat Greek yogurt or full‑fat sour cream
9. 1 cup shredded mozzarella cheese
10. ½ cup shredded sharp cheddar cheese
11. 4 low‑carb tortillas (about 3–5 g net carbs each, depending on brand)
12. 1 tablespoon fresh parsley or cilantro, finely chopped, plus extra for garnish
13. Optional: 1 cup shredded lettuce or a handful of baby spinach for crunch
14. Optional: 2–3 tablespoons garlic aioli or ranch‑style sauce for drizzling

If you want a higher‑protein version, you can add a spoonful of cream cheese or a diced hard‑boiled egg to the filling. The wraps stay low‑carb as long as you keep any extra sauces light and stick to keto‑friendly toppings.

Now let’s walk through the steps to get that perfect cheesy, garlicky filling and a crisp‑on‑the‑edge wrap that holds together without tearing.

How to make Low Carb Cheesy Garlic Chicken Wraps

Cooking the chicken filling is the heart of this recipe. You want the chicken to taste of rich, savory garlic without tasting dry or bland. The trick is to season the chicken, sauté the garlic briefly so it doesn’t burn, then finish everything with a bit of creamy yogurt or sour cream so the mixture clings together nicely.

Here’s a simple approach you can follow if you want to turn this into a repeatable habit. I usually get the chicken and cheese ready first, then grab the tortillas and any toppings so I can assemble everything quickly before the filling cools down.

1. Season the chicken strips with salt, pepper, smoked paprika, Italian seasoning, and garlic powder. Let them sit at room temperature for 10–15 minutes so the flavors start to absorb.
2. Warm 1–2 tablespoons of olive oil in a large skillet over medium heat. Add the minced garlic and cook just until fragrant, about 30 seconds, stirring constantly so it doesn’t brown or turn bitter.
3. Add the seasoned chicken strips to the skillet and cook for 6–8 minutes, stirring occasionally, until the chicken is no longer pink and lightly golden in spots.
4. In a small bowl, mix the Greek yogurt or sour cream with a pinch of salt and pepper. Once the chicken is cooked, reduce the heat to low and stir in the yogurt or sour cream mixture until the chicken is evenly coated.
5. Sprinkle in the shredded mozzarella and cheddar, then cook for another 1–2 minutes, stirring gently, until the cheese melts and the filling is creamy. Taste and adjust salt, pepper, or extra garlic if needed.
6. Remove the skillet from the heat and stir in the chopped parsley or cilantro. If using, add shredded lettuce or spinach here and toss just until slightly wilted.
7. Warm each low‑carb tortilla in a dry skillet or in the microwave for 10–15 seconds so it becomes pliable but not soggy.
8. Place a warm tortilla on your work surface, spoon a generous portion of the cheesy garlic chicken filling in the center, fold in the sides, then roll it up tightly from the bottom. Press gently so it keeps its shape.
9. Carefully return each filled wrap to the skillet over medium heat and cook for 2–3 minutes per side, until the tortilla is lightly golden and any cheese along the edges starts to crisp. If the wrap feels fragile, you can briefly press it with a spatula while it’s in the pan.
10. Slice each wrap in half diagonally and serve warm with a drizzle of garlic aioli or a spoonful of extra sauce on the side.

How to serve Low Carb Cheesy Garlic Chicken Wraps

These Low Carb Cheesy Garlic Chicken Wraps are great as a main for lunch or a quick dinner. I like pairing them with a simple side salad or a handful of roasted vegetables so the plate feels balanced. If you’re keeping it strict keto, you can skip the extra veggies and just add a few extra herbs or cheese on top.

For a more substantial meal, you can double the cheese or add a slice of avocado inside each wrap. The creamy texture from the yogurt plus the melted cheese makes these forgiving enough to handle a few extra toppings without feeling dry or heavy.

Pro tips for the best Low Carb Cheesy Garlic Chicken Wraps

A few small tweaks can make a big difference in how your Low Carb Cheesy Garlic Chicken Wraps turn out. Here are the ones I come back to every time.

• Don’t overcook the garlic. Burnt garlic tastes bitter, so keep the heat medium and stir constantly when you add it to the oil.
• Use low‑moisture mozzarella if you can find it. It melts well without making the filling too watery, which helps the wraps hold together.
• Warm the tortillas briefly before filling. Cold, stiff low‑carb tortillas are more likely to crack when you roll them.
• Don’t overfill the wrap. If the filling is too thick, it can push the cheese out and make the wrap messy. Aim for a compact roll that still feels comfortable to hold.
• Keep the skillet on medium, not high. That way the tortilla crisps gently without burning while the filling stays hot.
• Drain any excess liquid from the cooked chicken if needed. If your pan seems a bit wet, let the mixture sit for a minute or two before adding the cheese so it doesn’t get soggy.

Variations on Low Carb Cheesy Garlic Chicken Wraps

These Low Carb Cheesy Garlic Chicken Wraps are easy to customize if you want to change the flavor or swap in ingredients you already have on hand.

• Spicy version: Add ½ teaspoon cayenne pepper, chili flakes, or a dash of hot sauce to the chicken seasoning for a kick.
• Buffalo style: Swap half the yogurt for blue cheese crumbles and a splash of buffalo sauce for a tangy, spicy twist.
• Tex‑Mex style: Replace the Italian seasoning with taco seasoning, add a handful of shredded cheddar, and serve with a dollop of salsa or guacamole.
• Lettuce wrap option: Skip the tortilla and use large butter or romaine lettuce leaves to make a low‑carb salad‑style wrap.
• Dairy‑free version: Use a dairy‑free cheese alternative and a dairy‑free yogurt or coconut‑based cream for the filling.
• More veggie‑packed: Stir in sautéed mushrooms, bell peppers, or zucchini to the garlic chicken mixture before adding the cheese.

Troubleshooting common issues

From time to time you might run into a small hiccup when making these Low Carb Cheesy Garlic Chicken Wraps. Most issues are easy to fix with a quick adjustment.

• If the filling is too dry, add a splash of chicken broth or a little extra yogurt and stir until it moistens slightly.
• If the tortilla cracks or tears, you’re either overfilling it or the tortilla is too cold. Warm it more gently before rolling and keep the filling compact.
• If the cheese is leaking out, lower the heat and cook the wrap a bit longer so the cheese can set more fully.
• If the garlic tastes bitter, the heat was too high. Next time sauté the garlic for only 20–30 seconds over medium heat.
• If the wrap feels soggy, make sure you’re not adding too much sauce and avoid stacking the wraps right after cooking.

Ingredient substitutions

Whether you’re adjusting macros, avoiding dairy, or simply riffing with what’s in your fridge, these Low Carb Cheesy Garlic Chicken Wraps are flexible.

• Chicken: You can use shredded rotisserie chicken or leftover grilled chicken instead of fresh breast strips.
• Cheese: Swap mozzarella or cheddar for Monterey Jack, provolone, or a keto‑friendly cheese blend.
• Yogurt/sour cream: Use any plain Greek yogurt or full‑fat sour cream you have on hand; if you’re dairy‑free, opt for a plant‑based cream or yogurt.
• Garlic: When you’re out of fresh cloves, garlic powder works well, though the flavor is a bit milder.
• Tortilla: If you don’t have low‑carb wraps, lettuce cups or a thin slice of low‑carb flatbread also work.
• Herbs: Parsley can be replaced with cilantro, dill, or chives, depending on what you enjoy.

Storage and serving suggestions

While these Low Carb Cheesy Garlic Chicken Wraps taste best fresh and hot, they can be stored and reheated with decent results. I usually keep the cheesy chicken filling separate from the tortillas if I’m planning to eat them over a couple of days.

• Refrigerator: Store the filling in an airtight container for up to 3 days. Wrap leftover assembled wraps in foil or parchment, then place in a container.
• Reheating: Warm assembled wraps in a skillet over medium‑low heat until the tortilla is crisp and the filling is hot. A toaster oven or air fryer also works well for a quick crisp.
• Meal prep: Prepare the chicken filling in advance and store it in the fridge. When you’re ready to eat, warm the tortillas, assemble, and pan‑fry for a few minutes.
• Serving: Serve with a side salad, roasted vegetables, or a small bowl of soup for a more rounded meal.

Frequently asked questions

Here are some common questions people have about Low Carb Cheesy Garlic Chicken Wraps, along with short, practical answers.

1. How many carbs are in these Low Carb Cheesy Garlic Chicken Wraps? Each wrap typically runs around 6–8 grams of net carbs, depending on your tortilla and extras you add.
2. Can I freeze these wraps? Yes, but the texture of the cheese and tortilla will change slightly. Freeze them tightly wrapped in foil, then reheat in a skillet or oven.
3. Can I make these wraps in advance? Absolutely. Cook the filling ahead, then assemble and crisp each wrap when you’re ready to eat for the best texture.
4. Are these wraps suitable for keto
   

   Low Carb Cheesy Garlic Chicken Wraps

   Evelyn

   Creamy, garlicky chicken and melted cheese wrapped in low‑carb tortillas for a quick high‑protein, keto‑friendly meal ready in about 25 minutes.

   Print Recipe Pin Recipe

   Prep Time 15 minutes mins

   Cook Time 10 minutes mins

   Total Time 25 minutes mins

   Course Dinner

   Cuisine American

   Servings 4 wraps

   Calories 320 kcal

   Equipment

   • Large skillet
   • Mixing bowl
   • Cutting board and knife
   • Spatula

   Ingredients

     

   • 2 large boneless skinless chicken breasts about 1.5–2 lbs total, cut into strips or small cubes
   • 2 tablespoons olive oil for cooking
   • 4 cloves fresh garlic minced, or about 2 tsp garlic powder
   • 1 teaspoon smoked paprika
   • 1 teaspoon Italian seasoning blend
   • 1 teaspoon garlic powder if not using only fresh garlic
   • salt and freshly ground black pepper to taste
   • 1 cup low‑fat Greek yogurt or full‑fat sour cream
   • 1 cup shredded mozzarella cheese
   • 0.5 cup shredded sharp cheddar cheese
   • 4 low‑carb tortillas about 3–5 g net carbs each
   • 1 tablespoon fresh parsley or cilantro finely chopped
   • 1 cup shredded lettuce or baby spinach optional
   • 2–3 tablespoons garlic aioli or ranch‑style sauce optional, for drizzling

   Instructions

    

   • Season the chicken strips with salt, pepper, smoked paprika, Italian seasoning, and garlic powder. Let sit at room temperature for about 10–15 minutes.
   • Warm 1–2 tablespoons olive oil in a large skillet over medium heat. Add the minced garlic and cook just until fragrant, about 30 seconds, stirring constantly.
   • Add the seasoned chicken strips to the skillet and cook for 6–8 minutes, stirring occasionally, until the chicken is no longer pink and lightly golden in spots.
   • In a small bowl, mix the Greek yogurt or sour cream with a pinch of salt and pepper. Once the chicken is cooked, reduce the heat to low and stir in the yogurt or sour cream mixture until the chicken is evenly coated.
   • Sprinkle in the mozzarella and cheddar cheeses and cook for another 1–2 minutes, stirring gently, until the cheese melts and the filling is creamy.
   • Remove the skillet from the heat and stir in the chopped parsley or cilantro. If using, add shredded lettuce or spinach and toss just until slightly wilted.
   • Warm each low‑carb tortilla in a dry skillet or in the microwave for 10–15 seconds so it becomes pliable but not soggy.
   • Place a warm tortilla on your work surface, spoon a generous portion of the cheesy garlic chicken filling in the center, fold in the sides, then roll it up tightly from the bottom.
   • Carefully return each filled wrap to the skillet over medium heat and cook for 2–3 minutes per side, until the tortilla is lightly golden and any cheese along the edges starts to crisp.
   • Slice each wrap in half diagonally and serve warm, drizzling with garlic aioli or ranch‑style sauce if desired.

   Notes

   • Use low‑moisture mozzarella if available to keep the filling from becoming too watery.
   • Warm the tortillas briefly before filling to avoid cracking.
   • Keep the filling compact so the wrap holds together better.

   Keyword low carb cheesy garlic chicken wraps