Keto Cheesy Garlic Chicken Wraps Recipe

I’m sharing a super easy keto dinner that wraps chicken, cheese, and a touch of garlic in a low-carb tortilla; read on to get the recipe.

I love when a tiny swap turns dinner into something a little wild. These wraps sneak big flavor into low carb life, with tender chicken breasts and molten mozzarella cheese that pull apart in the best way, plus a punch that makes you go huh where did that come from.

They’re sloppy and fast, perfect when you want real taste without fuss, not some bland health stunt. I call it one of my Creamy Keto Recipes, and honestly it’s great as a Keto On The Go Lunch for hectic days.

Try it and tell me what tweak you made, I wanna know.

Ingredients

• Chicken breasts: Packed with protein, low carb, really filling and great for staying in ketosis.
• Cream cheese: Adds creamy fat and richness keeps wraps moist its not sweet just savory.
• Mozzarella: Melts beautifully, mild flavor, adds gooey texture and extra cheese satisfaction.
• Parmesan: Sharp salty kick, strong flavor so you use less for big taste.
• Garlic: Bright pungent and aromatic, it boosts savory flavor and may help immunity.
• Olive oil: Healthy monounsaturated fats helps cook chicken adds subtle fruity notes.
• Low carb tortillas: Keep carbs low so wraps fit keto, flexible but sometimes not sturdy.
• Lettuce or spinach: Fresh crunch or tender greens adds fibre vitamins and a clean bite.
• Sour cream or mayo: Optional creamy zing adds moisture and tang watch calories if needed.

Ingredient Quantities

• 1 lb boneless skinless chicken breasts cut into strips or shredded (about 450 g)
• 1 tbsp olive oil or avocado oil
• 1 tbsp butter
• 3 cloves garlic minced
• 4 oz cream cheese softened (about 115 g)
• 1 1/2 cups shredded mozzarella cheese (about 150 g)
• 1/2 cup shredded cheddar cheese (about 50 g)
• 1/4 cup grated Parmesan cheese (about 25 g)
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp Italian seasoning or dried oregano
• 1/2 tsp salt or to taste
• 1/4 tsp black pepper
• 4 large low carb tortillas or keto tortillas 8 inch or 6 small depending on size
• 1 cup shredded lettuce or baby spinach optional
• 2 green onions sliced optional
• 2 tbsp chopped fresh parsley or cilantro optional
• 1/4 cup sour cream or mayonnaise optional
• 1 tsp lemon or lime juice optional

How to Make this

1. Pat the 1 lb chicken dry and cut into strips or shred it, then toss with 1 tsp garlic powder, 1 tsp paprika, 1 tsp Italian seasoning or oregano, 1/2 tsp salt and 1/4 tsp black pepper so every piece gets seasoned.

2. Heat 1 tbsp olive oil or avocado oil and 1 tbsp butter in a large skillet over medium heat until the butter foams, add the chicken in a single layer and cook, stirring now and then, until browned and cooked through about 6 to 10 minutes depending on thickness; dont overcook it you’ll end up with dry chicken (internal temp 165 F if you want to check).

3. Push the chicken to the side or make a well, add the 3 cloves minced garlic to the pan and cook about 30 seconds until fragrant but not burned, then stir garlic into the chicken.

4. Turn heat to low, add the 4 oz cream cheese (softened helps), stir until it melts into the chicken, then sprinkle in 1 1/2 cups shredded mozzarella, 1/2 cup shredded cheddar and 1/4 cup grated Parmesan, cover briefly or stir gently until the cheeses melt into a gooey sauce.

5. Taste and adjust seasoning if needed, stir in half of the sliced 2 green onions and 1 tbsp of the chopped 2 tbsp fresh parsley or cilantro now so some flavor is in the filling, reserve the rest for garnish.

6. Make a quick sauce: mix 1/4 cup sour cream or mayonnaise with 1 tsp lemon or lime juice and a pinch of salt, you can also fold in some extra chopped parsley or cilantro; this makes the wrap creamy and bright.

7. Warm 4 large low carb tortillas (8 inch) or 6 small by wrapping in a damp towel and microwaving 15 to 20 seconds or heating each 20 seconds per side in a dry skillet so they bend without cracking.

8. Assemble: spread a spoonful of the sour cream mix on each tortilla, top with a handful of shredded lettuce or baby spinach, spoon the cheesy garlic chicken onto the greens, sprinkle remaining green onions and parsley or cilantro, fold and roll tight tucking the sides in.

9. Optional crisping hack: place wraps seam side down in a hot dry skillet for 1 to 2 minutes per side until golden and sealed, or bake on a sheet at 375 F for 6 to 8 minutes to crisp and melt everything together.

10. Let wraps rest a minute or two so the filling settles, slice in half and serve hot — theyre great for meal prep and reheat well in a skillet or oven.

Equipment Needed

1. Cutting board, for trimming and slicing chicken
2. Chef’s knife, to cut or shred the chicken (sharpened helps)
3. Large skillet (10–12 inch, nonstick or stainless) to cook the chicken and melt the cheeses
4. Tongs or a sturdy spatula, for stirring and flipping the chicken
5. Measuring spoons, for the garlic powder, paprika, salt and seasonings
6. 1-cup measuring cup or liquid measure, for the sour cream/mayo and cheeses if needed
7. Medium mixing bowl and a spoon, to whisk the quick sauce and toss greens
8. Box grater or handheld grater, if you arent using pre-shredded cheese
9. Microwave-safe plate and a damp towel or a small skillet, to warm the tortillas before assembling

FAQ

Keto Cheesy Garlic Chicken Wraps Recipe Substitutions and Variations

• Chicken (1 lb) – swap with shredded rotisserie turkey or cooked pulled pork, same amount; rotisserie saves time but may be saltier so taste before seasoning.
• Cream cheese (4 oz) – use full fat Greek yogurt, mascarpone or ricotta instead; Greek yogurt makes it tangier and a bit thinner so stir less at the end.
• Low carb tortillas – replace with large lettuce or collard green leaves, or make chaffles (cheese + egg cooked like a mini pancake) for a crunchy keto wrap.
• Shredded mozzarella/cheese blend – sub Monterey Jack, provolone or grated gouda for similar melt and flavor; for dairy free try nutritional yeast plus a vegan melting cheese.

Pro Tips

1. Make the chicken even and let it rest after cooking so it stays juicy, dont rush slicing or shredding right away — give the meat a few minutes to relax so juices redistribute.

2. Bring cream cheese and shredded cheeses to room temp and cut the cream cheese into small chunks before adding, that’ll help them melt quickly and give a silkier sauce without getting greasy or grainy.

3. Prevent soggy wraps by drying any greens well and using the sauce sparingly. Warm the tortillas until pliable, then seal and crisp them in a hot skillet for a minute per side so they hold up and have a nice crunch.

4. For meal prep, cool the filling fully and store it separate from tortillas and greens. Reheat the filling in a skillet or oven to revive the cheese texture, youll keep the wraps from getting limp that way.

Keto Cheesy Garlic Chicken Wraps Recipe

Recipe by James Level

0.0 from 0 votes

I'm sharing a super easy keto dinner that wraps chicken, cheese, and a touch of garlic in a low-carb tortilla; read on to get the recipe.

Pin

Servings

4

servings

Calories

613

kcal

Equipment: 1. Cutting board, for trimming and slicing chicken
2. Chef’s knife, to cut or shred the chicken (sharpened helps)
3. Large skillet (10–12 inch, nonstick or stainless) to cook the chicken and melt the cheeses
4. Tongs or a sturdy spatula, for stirring and flipping the chicken
5. Measuring spoons, for the garlic powder, paprika, salt and seasonings
6. 1-cup measuring cup or liquid measure, for the sour cream/mayo and cheeses if needed
7. Medium mixing bowl and a spoon, to whisk the quick sauce and toss greens
8. Box grater or handheld grater, if you arent using pre-shredded cheese
9. Microwave-safe plate and a damp towel or a small skillet, to warm the tortillas before assembling

Ingredients

• 1 lb boneless skinless chicken breasts cut into strips or shredded (about 450 g)

• 1 tbsp olive oil or avocado oil

• 1 tbsp butter

• 3 cloves garlic minced

• 4 oz cream cheese softened (about 115 g)

• 1 1/2 cups shredded mozzarella cheese (about 150 g)

• 1/2 cup shredded cheddar cheese (about 50 g)

• 1/4 cup grated Parmesan cheese (about 25 g)

• 1 tsp garlic powder

• 1 tsp paprika

• 1 tsp Italian seasoning or dried oregano

• 1/2 tsp salt or to taste

• 1/4 tsp black pepper

• 4 large low carb tortillas or keto tortillas 8 inch or 6 small depending on size

• 1 cup shredded lettuce or baby spinach optional

• 2 green onions sliced optional

• 2 tbsp chopped fresh parsley or cilantro optional

• 1/4 cup sour cream or mayonnaise optional

• 1 tsp lemon or lime juice optional

Directions

• Pat the 1 lb chicken dry and cut into strips or shred it, then toss with 1 tsp garlic powder, 1 tsp paprika, 1 tsp Italian seasoning or oregano, 1/2 tsp salt and 1/4 tsp black pepper so every piece gets seasoned.
• Heat 1 tbsp olive oil or avocado oil and 1 tbsp butter in a large skillet over medium heat until the butter foams, add the chicken in a single layer and cook, stirring now and then, until browned and cooked through about 6 to 10 minutes depending on thickness; dont overcook it you'll end up with dry chicken (internal temp 165 F if you want to check).
• Push the chicken to the side or make a well, add the 3 cloves minced garlic to the pan and cook about 30 seconds until fragrant but not burned, then stir garlic into the chicken.
• Turn heat to low, add the 4 oz cream cheese (softened helps), stir until it melts into the chicken, then sprinkle in 1 1/2 cups shredded mozzarella, 1/2 cup shredded cheddar and 1/4 cup grated Parmesan, cover briefly or stir gently until the cheeses melt into a gooey sauce.
• Taste and adjust seasoning if needed, stir in half of the sliced 2 green onions and 1 tbsp of the chopped 2 tbsp fresh parsley or cilantro now so some flavor is in the filling, reserve the rest for garnish.
• Make a quick sauce: mix 1/4 cup sour cream or mayonnaise with 1 tsp lemon or lime juice and a pinch of salt, you can also fold in some extra chopped parsley or cilantro; this makes the wrap creamy and bright.
• Warm 4 large low carb tortillas (8 inch) or 6 small by wrapping in a damp towel and microwaving 15 to 20 seconds or heating each 20 seconds per side in a dry skillet so they bend without cracking.
• Assemble: spread a spoonful of the sour cream mix on each tortilla, top with a handful of shredded lettuce or baby spinach, spoon the cheesy garlic chicken onto the greens, sprinkle remaining green onions and parsley or cilantro, fold and roll tight tucking the sides in.
• Optional crisping hack: place wraps seam side down in a hot dry skillet for 1 to 2 minutes per side until golden and sealed, or bake on a sheet at 375 F for 6 to 8 minutes to crisp and melt everything together.
• Let wraps rest a minute or two so the filling settles, slice in half and serve hot — theyre great for meal prep and reheat well in a skillet or oven.

Notes

• Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

• Serving Size: 255g
• Total number of serves: 4
• Calories: 613kcal
• Fat: 37.1g
• Saturated Fat: 18.5g
• Trans Fat: 0.12g
• Polyunsaturated: 2.5g
• Monounsaturated: 10g
• Cholesterol: 188mg
• Sodium: 983mg
• Potassium: 500mg
• Carbohydrates: 6g
• Fiber: 2g
• Sugar: 1.5g
• Protein: 58.3g
• Vitamin A: 800IU
• Vitamin C: 3mg
• Calcium: 390mg
• Iron: 3.6mg