Cheesy Garlic Chicken Wraps Recipe Easy Low Carb Lunch Ideas

Name: Cheesy Garlic Chicken Wraps
Prep time: 8 min
Cook time: 12 min
Total time: 20 min
Cuisine: American
Ingredients: 1 lb boneless, skinless chicken breasts, cut into strips; 4 large low carb tortillas (3-5g net carbs each); 4 large garlic cloves, minced (about 2 tablespoons); 3 tablespoons unsalted butter; 1 ½ cups shredded cheese (mozzarella and sharp cheddar mix); 2 tablespoons fresh parsley, chopped; Salt and pepper to taste; Optional add-ins: 1 cup baby spinach, ¼ teaspoon crushed red pepper flakes, avocado slices

Posted on February 23, 2026

Kennedy Ward

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I still remember the afternoon I whipped up these cheesy garlic chicken wraps on a day when my fridge was looking a little sad and my lunch options were dwindling fast. I was juggling a busy work-from-home schedule and needed something low carb, quick, and satisfying. Honestly, I didn’t expect much from a few simple ingredients thrown together, but one bite later and I was hooked. These wraps turned out to be the perfect balance of gooey cheese, punchy garlic, and tender chicken wrapped up in a low carb tortilla that didn’t leave me feeling heavy or sluggish.

This recipe has quickly become my go-to for quick lunches when I want something tasty, filling, but don’t have time to slave over the stove. I’ve made it dozens of times, tweaking the garlic level and cheese combo until it hit that spot where it’s rich, flavorful, and just a little indulgent without the carb overload. Whether you’re chasing a low carb meal plan or just want something easy and cheesy for lunch, these cheesy garlic chicken wraps are a total winner.

Why You’ll Love This Recipe

This cheesy garlic chicken wraps recipe has totally changed my lunch game. Here’s why I keep coming back to it:

Quick and Easy — You can whip this up in 20 minutes flat, and most of that time is hands-off while the chicken cooks. Perfect for busy days when you want a homemade meal without the fuss.
Low Carb Friendly — Using low carb tortillas means you get to enjoy a hearty wrap without the carb crash. I’ve tried this on keto and it fits right in.
Super Flavorful — The garlic butter sauce is the real star here. I accidentally doubled the garlic once, and honestly, it made the wraps even better (I’ve stuck with the extra garlic ever since).
Customizable — Add your favorite veggies or swap cheeses to suit your taste. I often throw in some fresh spinach or swap mozzarella for pepper jack when I want a little kick.
Perfect Leftovers — These wraps reheat beautifully, making them ideal for meal prep lunches throughout the week.

For me, this recipe isn’t just about food — it’s about having a reliable, delicious option that fits right into my hectic day. I promise, once you try these cheesy garlic chicken wraps, they’ll become a quick lunch favorite for you too.

Ingredients You’ll Need

Here’s the best part: you probably have most of these ingredients already. I’m pretty picky about my garlic and cheese here, and I’ll explain why as we go.

Chicken breasts (1 lb / 450g, boneless and skinless) — I prefer fresh chicken breasts, but thawed frozen works fine. Cutting them into strips helps everything cook evenly and quickly.
Low carb tortillas (4 large) — I use the ones with 3-5g net carbs each. If you’re not watching carbs, regular flour tortillas work great too, but they change the texture and calories.
Garlic cloves (4 large, minced / about 2 tablespoons) — Fresh garlic is non-negotiable here. It adds that punchy flavor that jarred garlic just can’t match.
Butter (3 tablespoons / 45g) — Unsalted is best so you can control salt, but salted works in a pinch. The butter is where the garlic gets its rich, luscious base.
Shredded cheese (1 ½ cups / 150g) — I usually mix mozzarella and sharp cheddar for gooey melt and that sharp bite. You can swap mozzarella for pepper jack if you want a bit of spice.
Fresh parsley (2 tablespoons, chopped) — Adds a pop of freshness that cuts through the richness.
Salt and pepper — To taste. I’m generous here to bring out all the flavors.
Optional add-ins:

Baby spinach (1 cup) — Tosses in easily and wilts right in.
Crushed red pepper flakes (¼ teaspoon) — If you like a little heat.
Avocado slices — For creaminess and healthy fats.

If you want to prep ahead, you can cook and shred the chicken in advance. I’ve also made this with leftover rotisserie chicken from a slow cooker garlic parmesan chicken—it’s a great shortcut and adds bonus flavor.

Equipment Needed

You don’t need anything fancy for these cheesy garlic chicken wraps. Here’s what I use:

Large skillet or frying pan — I use a 12-inch non-stick skillet for even cooking and easy cleanup.
Sharp knife — For slicing chicken and chopping garlic. Dull knives just make life harder.
Cutting board — Preferably plastic or wood, whatever you have.
Spoon or spatula — For stirring the garlic butter sauce and flipping the wraps.
Grater — If you’re shredding your own cheese. Pre-shredded is fine if you’re short on time, but fresh-shredded melts better.

That’s it! No special gadgets needed, which is why this has become a staple for quick lunches in my kitchen.

How to Make It: Step-by-Step

Alright, let’s make this cheesy garlic chicken wraps recipe happen! I’m walking you through every step, including the little tricks that make all the difference.

Step 1: Prepare the Chicken (5 minutes)

Slice the chicken breasts into thin strips about ½ inch wide. This helps them cook fast and evenly. Season generously with salt and pepper.

Step 2: Make the Garlic Butter Sauce (3 minutes)

Heat the butter in your skillet over medium heat. Once melted, add the minced garlic and sauté for about 1 minute until fragrant but not browned (burnt garlic tastes bitter). If you want a little spice, toss in red pepper flakes here.

Step 3: Cook the Chicken (7-8 minutes)

Add the chicken strips to the skillet with the garlic butter. Cook, stirring occasionally, until the chicken is cooked through and golden on the edges. You’ll smell that garlic mingling with the chicken—it’s heaven.

Step 4: Add Cheese and Fresh Herbs (2 minutes)

Lower the heat to medium-low, sprinkle the shredded cheese evenly over the chicken, and cover the pan with a lid. Let the cheese melt for 2 minutes. Meanwhile, chop fresh parsley.

Step 5: Warm the Tortillas (1-2 minutes)

While the cheese melts, warm your low carb tortillas in a separate dry skillet or microwave for 15 seconds to make them pliable.

Step 6: Assemble the Wraps (3 minutes)

Divide the cheesy garlic chicken evenly among the tortillas. Add any optional toppings like baby spinach or avocado slices. Roll up the tortillas tightly, folding in the edges to keep everything inside.

Step 7: Optional Toasting (2 minutes)

If you want a little extra crisp, place the wraps seam-side down in the skillet over medium heat for 1-2 minutes until the outside is golden and crispy.

Step 8: Serve

Slice in half if you want, and enjoy immediately!

Total time: About 20 minutes from start to finish, making this an unbeatable choice for quick lunches.

Expert Tips & Tricks

Double the garlic — I know it sounds like a lot, but more garlic makes the flavor pop. Just don’t burn it!
Don’t rush the cheese melt — Covering the pan helps the cheese melt evenly and creates that gooey texture we all love.
Use fresh parsley — It adds a fresh brightness that balances the richness of the cheese and butter.
Low carb tortillas — Warm them just before assembling to prevent cracking and make rolling easier.
Leftover chicken shortcut — Use shredded chicken from a ranch chicken crockpot recipe or your favorite slow cooker chicken for an even quicker prep.
Keep the heat moderate — Too high heat makes the butter burn and cheese tough. Medium to medium-low is perfect.
Spinach or greens — Adding fresh greens not only ups the nutrition but gives a nice texture contrast.

Variations & Substitutions

Once you’ve nailed the classic cheesy garlic chicken wraps, here are some ways to switch things up:

Mexican Style — Add a sprinkle of cumin, chili powder, and swap cheddar for pepper jack. Top with salsa and sour cream.
Italian Inspired — Swap out cheddar for mozzarella and add a spoonful of marinara inside the wrap before rolling. Fresh basil is a must.
Veggie Boost — Add sautéed bell peppers, mushrooms, or zucchini along with the chicken for extra flavor and nutrition.
Low Fat Version — Use a light butter substitute and reduced-fat cheese. The flavor won’t be quite as rich but still satisfying.
Gluten-Free — Use gluten-free low carb tortillas or large lettuce wraps for an ultra-light alternative.
Spicy Kick — Add sliced jalapeños or a drizzle of hot sauce inside the wrap for heat.

For a comforting slow cooker twist, try the garlic parmesan chicken crockpot recipe, which you can shred and use in these wraps for even more flavor.

Serving & Storage

How to Serve: I like serving these wraps with a simple side salad or some crunchy raw veggies to keep things light. When I’m feeling indulgent, garlic parmesan roasted potatoes are a perfect companion (like in my garlic parmesan chicken crockpot meal).

Storage: Store any leftover wraps in an airtight container in the fridge for up to 3 days. The cheese will firm up, so I recommend reheating gently in a skillet with a splash of water or butter to soften and bring back that melty goodness.

Microwaving works too, but be sure to cover the wraps so they don’t dry out. I don’t recommend freezing these wraps because the cheese and tortillas lose their texture after thawing.

Meal Prep: Cook the chicken and make the garlic butter sauce ahead of time. Store separately from tortillas and assemble fresh for lunch. This keeps everything tasting bright and fresh.

Nutrition Information

I’m no nutritionist, but here’s a rough breakdown per serving (based on 4 wraps):

Calories	380
Protein	35g
Carbohydrates	8g (net carbs)
Fat	22g
Saturated Fat	12g
Cholesterol	110mg
Sodium	550mg
Fiber	4g

What’s good here? High protein from the chicken and cheese keeps you full, and the low carb tortillas keep the carbs in check. The fat mostly comes from butter and cheese, so this is definitely a comfort-food meal rather than a diet food. You can lighten it up by using less butter or a lower-fat cheese if you want.

Final Thoughts

So that’s my easy cheesy garlic chicken wraps recipe, perfect for quick low carb lunches that don’t skimp on flavor. I’ve made this recipe enough times to feel confident that it’ll work for you too. It’s saved me on busy days, kept my lunches interesting, and satisfied my love for garlic and cheese in the best way possible.

Make it your own! Add whatever veggies or spices you love, swap cheeses, or try different wraps. The best thing about recipes like this is how flexible and forgiving they are in the kitchen. If you give it a try, drop a comment below—I want to hear how it turns out or if you had any hiccups. I’m here to help!

Happy cooking, and may your lunches be cheesy, garlicky, and absolutely delicious!

Frequently Asked Questions

Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs add more flavor and stay juicy. Just cut them into similar-sized strips and cook a few minutes longer until fully cooked. I’ve done this when I want a richer taste.

What if I don’t have low carb tortillas?

You can use regular flour tortillas, large lettuce leaves, or even make this into a salad bowl by skipping the wrap altogether. Each option changes the texture and carb count, but all are delicious.

Can I make this recipe dairy-free?

It’s trickier because cheese and butter are key here. You could try dairy-free butter and a plant-based cheese alternative, but the flavor and melt won’t be quite the same. If you try it, let me know how it goes!

How do I prevent the cheese from clumping?

Keep the heat moderate and add cheese off the direct heat if needed. Covering the pan helps the cheese melt evenly without drying out or clumping.

Can I prepare the chicken ahead of time?

Yes! Cook and shred or slice the chicken a day ahead, store it in the fridge, and reheat in the garlic butter sauce when you’re ready. It saves so much time on busy days.

What’s the best way to reheat leftovers?

Heat gently in a skillet over low heat with a splash of water or butter to keep the cheese melty. Microwaving works in a pinch but can dry out the wrap.

Can I add more veggies to the wrap?

Definitely. Baby spinach, sautéed mushrooms, or bell peppers work beautifully. They add nutrition and texture without overpowering the garlic chicken.

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