High-Protein Cheesy Garlic Chicken Roll-Ups

These High-Protein Cheesy Garlic Chicken Roll-Ups are crispy on the outside, tender on the inside, and loaded with juicy chicken, melted cheese, and delicious garlic flavor. Made with low-carb wraps and a creamy cheesy filling, they’re perfect for a quick dinner, meal prep, or a satisfying post-workout meal.

Prep Time: 15 minutes Cook Time: 15 minutes Total Time: 30 minutes Servings: 4 roll-ups

Ingredients

For the Chicken Filling

• 500 g (1.1 lb) boneless, skinless chicken breast, cooked and shredded
• 1 cup (100 g) shredded mozzarella cheese
• ½ cup (50 g) shredded cheddar cheese
• 2 tablespoons cream cheese, softened
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• ½ teaspoon paprika
• ½ teaspoon Italian seasoning
• ½ teaspoon onion powder
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh parsley

For the Wraps

• 4 small low-carb tortillas or protein wraps
• 1 teaspoon olive oil or melted butter, for brushing
• ¼ teaspoon garlic powder
• 2 tablespoons grated Parmesan cheese, optional

Instructions

1. Prepare the chicken

1. Cook the chicken breast in a skillet or boil until the internal temperature reaches 165°F (74°C).
2. Allow it to cool slightly, then shred it using two forks.
3. If using leftover cooked chicken, ensure it is properly refrigerated and reheated thoroughly.

2. Make the garlic chicken filling

1. Heat 1 tablespoon olive oil in a skillet over medium heat.
2. Add the minced garlic and cook for 30–60 seconds until fragrant.
3. Add the shredded chicken, paprika, Italian seasoning, onion powder, salt, and black pepper.
4. Stir well and cook for 2–3 minutes so the chicken absorbs the garlic and seasonings.
5. Reduce the heat to low. Add the cream cheese and stir until creamy.
6. Fold in the mozzarella, cheddar, and chopped parsley until the filling is evenly combined.

3. Fill the wraps

1. Lay the low-carb tortillas flat on a clean surface.
2. Divide the cheesy chicken mixture evenly among the four wraps.
3. Spread the filling down the center of each tortilla, leaving space at the edges.
4. Fold in the sides and roll each tortilla tightly to seal the filling inside.

4. Add the garlic coating

1. Mix the melted butter or olive oil with the garlic powder.
2. Lightly brush the outside of each roll-up with the mixture.
3. Sprinkle with grated Parmesan cheese if desired for an extra savory crust.

5. Cook until golden and crispy

Skillet method:

1. Heat a nonstick skillet over medium heat.
2. Place the roll-ups seam-side down.
3. Cook for 2–3 minutes per side, turning carefully, until golden brown and crispy.

Air fryer method:

1. Preheat the air fryer to 375°F (190°C).
2. Arrange the roll-ups in a single layer and lightly spray with oil.
3. Air-fry for 6–9 minutes, turning halfway through, until golden and crisp.

6. Serve

Allow the roll-ups to rest for 2 minutes before slicing. Serve warm with a side of garlic yogurt sauce, a fresh green salad, or steamed broccoli.

Estimated Nutrition Information

Per roll-up, using low-carb tortillas and divided into 4 servings. Values vary by brand.

Nutrient	Approximate amount
Calories	380–460
Protein	45–55 g
Total carbohydrates	8–14 g
Fiber	4–8 g
Net carbohydrates	4–8 g
Fat	18–25 g

Tips for the Best Chicken Garlic Wraps

• For extra protein: Use chicken breast and protein-rich, low-carb tortillas.
• For maximum crispiness: Avoid overfilling the wraps and cook them seam-side down first.
• For a spicy version: Add chili flakes or a pinch of cayenne pepper.
• For meal prep: Prepare the chicken filling in advance and assemble the wraps just before cooking.
• For a lighter version: Reduce the cheddar and cream cheese slightly, and serve with a yogurt-based garlic dip.