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Introduction
If you’ve ever craved a warm, cheesy wrap loaded with savory garlic chicken—but didn’t want to break your keto goals—this recipe is for you. These Keto Garlic & Cheese Chicken Wraps are juicy, melty, low-carb deliciousness wrapped in every bite. They’re quick to prepare, incredibly satisfying, and a total crowd-pleaser for both keto and non-keto eaters.
What makes this wrap extra special is the bold garlic flavor paired with gooey melted cheese and juicy, seasoned chicken—all wrapped up in a low-carb shell that holds everything together perfectly. Whether you’re planning a keto lunch, an easy dinner, or a satisfying post-workout meal, this wrap fits right in.
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Why You’ll Love This Recipe
These wraps check every box: comforting, flavorful, quick, and 100% keto-friendly.
- Low in carbs, high in flavor: Each wrap is packed with protein and fat while staying low in carbs—perfect for keto macros.
- Bold and garlicky: The garlic-infused chicken is savory and fragrant without being overpowering.
- Cheesy goodness: Melted cheese pulls everything together, making each bite creamy and delicious.
- Customizable: Make it spicy, herbaceous, or even add a drizzle of keto sauce to match your cravings.
- Meal-prep friendly: They reheat well and store great, making them ideal for weekly lunch rotations.
My Personal Experience
This recipe actually came out of one of those “what can I make quickly with leftover chicken?” moments. I had some grilled chicken from the night before, garlic butter in the fridge, and low-carb wraps sitting on the shelf. I tossed everything together, added cheese, and boom—my new favorite wrap was born.
Since then, I’ve made these wraps in all kinds of ways—grilled, pan-fried, air-fried—and they never disappoint. I love making them for movie nights too. They’re the kind of food you look forward to eating!
Required Equipment
Frying Pan or Skillet
You’ll need a sturdy pan to sauté the chicken and melt the cheese evenly. A non-stick surface helps with easy cleanup and perfect browning.
Cutting Board
For chopping up your cooked chicken or any veggies you decide to add.
Knife
A sharp knife makes prepping quick and clean—especially for slicing chicken into thin, bite-sized pieces.
Spatula or Tongs
Useful for flipping the wraps or pressing them gently as they cook to get that nice golden crust.
Grater (if using block cheese)
Freshly grated cheese melts smoother and tastes fresher than pre-shredded versions.
Ingredients & Substitutions
- 1 cup cooked chicken breast or thigh (shredded or sliced)
This is the protein base. Thighs offer more juiciness, while breasts are leaner.
Substitute: Rotisserie chicken or leftover grilled chicken. - 1 tbsp garlic (minced)
Adds punchy, aromatic flavor.
Substitute: Garlic powder in a pinch—use ½ tsp. - 1 tbsp butter
For sautéing and enhancing garlic flavor.
Substitute: Olive oil or ghee. - ½ tsp paprika
Adds a smoky depth without overwhelming spice. - Salt and pepper to taste
Essential for seasoning and balance. - ¾ cup shredded mozzarella or cheddar cheese
Melts beautifully and holds the wrap together.
Substitute: Pepper jack for a spicy twist or a mix of cheeses. - 2 low-carb tortillas or wraps
The shell that brings it all together.
Substitute: Cheese-based wraps, egg white wraps, or lettuce leaves for ultra-low carb. - Optional: A pinch of red chili flakes or chopped green chilies
If you like it hot!
How to Make Keto Garlic & Cheese Chicken Wraps
- Prepare the filling
Heat butter in a skillet over medium heat. Add minced garlic and sauté until fragrant (about 30 seconds). Toss in your chicken, paprika, salt, and pepper. Mix well and let it cook for 3–4 minutes until everything is warmed through and coated with garlicky goodness. - Warm the wrap
Place a low-carb wrap on the skillet and sprinkle cheese evenly on one half. - Add the chicken
Spoon the garlicky chicken over the cheese. Let it sit for 30–60 seconds so the cheese starts to melt. - Fold and press
Fold the wrap in half and press it gently with a spatula. Let it cook for another 1–2 minutes on each side until golden and crisp. - Repeat and serve
Repeat for the second wrap. Slice in half and enjoy warm!
Tips for This Recipe
- Use pre-cooked chicken to save time.
- Don’t overload the wrap—it makes folding tricky and can cause tearing.
- Cook on medium heat to get that golden crust without burning the tortilla.
- Want an extra crispy wrap? Lightly butter the outside before placing it on the skillet.
- If meal prepping, store components separately and assemble just before eating.
Optional Additions
- Chopped herbs like cilantro or parsley for freshness.
- Keto mayonnaise or garlic sauce for added richness.
- Sliced avocado for creaminess and extra fat.
- Sauteed onions or bell peppers for flavor and texture.
Serving Ideas
- Great on its own as a complete meal.
- Pair it with a side salad for a fresh crunch.
- Serve alongside cauliflower fries or zucchini chips for a keto twist.
- Slice into strips and serve as party finger food with a dipping sauce.
Storage Recommendations
- Wraps can be stored in the fridge for up to 3 days.
- Reheat in a skillet or air fryer to restore the crispy exterior—avoid microwaving if you want it to stay crispy.
- Store in an airtight container to prevent them from drying out.
Frequently Asked Questions
Can I use raw chicken instead of cooked?
Yes, just cook it fully with the garlic and seasonings before assembling the wrap.
Can I make this dairy-free?
You can skip the cheese or use a dairy-free cheese alternative. Ghee or olive oil work for the butter.
What’s the best wrap to use on keto?
Low-carb almond or coconut flour wraps are great. Cheese wraps or lettuce wraps work too.
How do I make this spicier?
Add more chili flakes or a splash of hot sauce to the chicken mix.
Nutritional Breakdown (Per Serving)
- Calories: 325
- Total Carbs: 7g
- Fiber: 3g
- Net Carbs: 4g
- Fat: 23g
- Protein: 27g
Keto Garlic & Cheese Chicken Wraps Recipe
Ingredients
- 1 cup cooked chicken
- 1 tbsp minced garlic
- 1 tbsp butter
- ½ tsp paprika
- Salt & pepper
- ¾ cup shredded cheese
- 2 low-carb wraps
- Optional chilies or red pepper flakes
Instructions
- In a skillet, heat butter and sauté garlic for 30 seconds.
- Add chicken, paprika, salt, and pepper. Cook 3–4 minutes.
- Place a wrap in the pan. Add cheese and then chicken on one half.
- Fold the wrap in half and cook both sides until golden.
- Slice and serve warm. Repeat for second wrap.
I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀
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