Cheesy Garlic Chicken Wraps Recipe

I’m sharing my Garlic Parmesan Chicken Wrap and a single pantry hack that changes how you approach quick wraps.

I never meant to make something that feels kind of wild for a weeknight but here we are. My Cheesy Garlic Chicken idea started with tender chicken breasts and a ridiculous amount of garlic, because shy garlic never made anyone happy.

The wraps get a little messy, and sometimes I fold them weird on purpose just to see which bite has the best hit of flavor. It’s fast, a tiny bit loud, and totally addictive in a way that makes you wonder why dinner ever had to be boring.

Give it a go when you want a small thrill.

Ingredients

• Chicken: lean protein, keeps you full, builds muscle, can be a bit dry if overcooked.
• Garlic: strong savory punch, low calories, may boost immunity and adds big flavor.
• Cheddar cheese: creamy, rich in calcium and fat, gives salty, melty comfort to wraps.
• Flour tortillas: provide carbs for energy, soft chew, not the lightest choice healthwise.
• Lettuce: adds crunch and fibre, very low calorie, makes the wrap feel fresher.
• Tomato: juicy, gives acidity and vitamin C, helps cut richness of cheese and cream.
• Sour cream: tangy, creamy fat adds moisture and slight sourness, use sparingly if watching calories.

Ingredient Quantities

• 1 lb (450 g) boneless skinless chicken breasts, thinly sliced or cut into strips
• 1 tbsp olive oil (or veg oil if thats what you got)
• 1 tsp kosher or sea salt
• 1/2 tsp black pepper, freshly ground if possible
• 3 cloves garlic, minced (a must)
• 1/2 tsp onion powder
• 1 tsp smoked paprika
• 1/2 tsp dried oregano or Italian seasoning
• 1 cup shredded cheddar cheese or Mexican blend, packed
• 4 large flour tortillas (10 inch)
• 1 cup shredded lettuce (romaine or iceberg)
• 1 medium tomato, diced
• 1/2 cup sour cream
• 2 tbsp mayonnaise
• 1 tbsp lemon or lime juice
• 1 tbsp butter or extra oil for cooking
• 2 tbsp chopped fresh cilantro or parsley, optional

How to Make this

1. Slice the 1 lb chicken into thin strips, put in a bowl and add 1 tbsp olive oil or veg oil if thats what you got, 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp onion powder, 1 tsp smoked paprika and 1/2 tsp dried oregano; toss well and let it sit for about 10 minutes so the flavors soak in.

2. Make the garlic mayo sauce: stir together 1/2 cup sour cream, 2 tbsp mayonnaise, 1 tbsp lemon or lime juice, a pinch of salt and pepper and 2 tbsp chopped cilantro or parsley if using; taste and adjust, set aside in the fridge.

3. Heat a large skillet over medium high and add 1 tbsp butter or extra oil for cooking, let it get hot but not smoking.

4. Add the chicken in a single layer, dont overcrowd the pan or it will steam not brown; cook about 3 to 5 minutes per side depending on thickness until golden and nearly cooked through.

5. Push the chicken to one side, add the 3 cloves minced garlic right into the hot pan and cook about 30 to 45 seconds until fragrant, stir it through the chicken then reduce heat to low.

6. Sprinkle 1 cup shredded cheddar or Mexican blend cheese over the chicken, cover the pan briefly or tumble the chicken in the cheese until it melts and everything is gooey.

7. Warm the 4 large 10 inch flour tortillas so theyre pliable either by wrapping in a damp paper towel and microwaving 20 to 30 seconds or heating each briefly in a dry skillet.

8. Assemble: spread a couple tablespoons of the sauce down the center of each tortilla, top with shredded lettuce, diced tomato, a generous scoop of cheesy garlic chicken and extra cilantro if you like.

9. Roll the wraps tight, then optionally melt a little butter in the skillet and toast each wrap seam side down about 1 to 2 minutes per side to seal and crisp the outside; let rest a minute so the cheese sets, slice in half and serve with any extra sauce.

Equipment Needed

1. Large mixing bowl, for marinating the chicken
2. Sharp chef’s knife and cutting board
3. Measuring spoons and a 1/2 cup measure (for sour cream, oil, spices)
4. Large heavy skillet (10 to 12 inch) for cooking the chicken and melting cheese
5. Spatula and tongs, to flip and stir without tearing the tortillas
6. Small bowl and spoon, to mix the garlic mayo sauce
7. Lid or large plate, to cover the skillet briefly while the cheese melts
8. Microwave safe plate or extra dry skillet, to warm the tortillas before assembling

FAQ

Cheesy Garlic Chicken Wraps Recipe Substitutions and Variations

• Chicken: swap with 1 lb firm tofu (press, cube and pan-fry until golden) or 1 lb thinly sliced turkey breast; tofu needs a bit more seasoning since its bland, cook same temps but watch timing.
• Cheddar cheese: use 1 cup shredded Monterey Jack or mozzarella for a similar melt; or try pepper jack if you want a little heat.
• Sour cream / mayonnaise: replace both with 1 cup plain Greek yogurt (tangy and thicker) or mash 1/2 ripe avocado for a creamy, lighter option; add lemon juice to brighten it up.
• Flour tortillas: use large corn tortillas, pita, naan, or big romaine/iceberg leaves for a low-carb wrap; if using corn warm them in a skillet so they don’t crack, lettuce needs extra sauce so it wont dry out.

Pro Tips

– Pat the chicken dry before you season it and let it sit at least 10 minutes after tossing with the oil and spices so the flavors stick. If you got time, 30 minutes is even better, and a tiny pinch of baking soda (really tiny) mixed in for 15 minutes will make the meat extra tender. Dont skip resting the meat after cooking either, a minute or two lets the juices settle so it wont be dry.

– Get your pan screaming hot first, then add oil plus a little butter so you get browning without burning. Cook in a single layer, dont crowd, do it in batches if you need to. Add the garlic only at the end so it perfums the chicken and doesnt burn, and if you want a quick saucy finish splash a tablespoon of water or lime juice into the pan and scrape up the browned bits before you melt the cheese.

– Use block cheese and shred it yourself, it melts way better than pre-shredded stuff. Warm tortillas until pliable then assemble with the lettuce after the hot chicken so the greens stay crisp. When you toast the wrap to seal it, press seam-side down and let it rest a minute so the cheese sets and it wont fall apart when you slice.

– Make the garlic mayo ahead and chill, it tastes better after resting. If youre short on time, rotisserie chicken works fine, just reheat with spices in the pan so it picks up that fresh sear flavor. Always check chicken reaches 165 F (74 C) if youre unsure, safety first.

Cheesy Garlic Chicken Wraps Recipe

Recipe by Noel Matthews

0.0 from 0 votes

I’m sharing my Garlic Parmesan Chicken Wrap and a single pantry hack that changes how you approach quick wraps.

Pin

Servings

4

servings

Calories

662

kcal

Equipment: 1. Large mixing bowl, for marinating the chicken
2. Sharp chef’s knife and cutting board
3. Measuring spoons and a 1/2 cup measure (for sour cream, oil, spices)
4. Large heavy skillet (10 to 12 inch) for cooking the chicken and melting cheese
5. Spatula and tongs, to flip and stir without tearing the tortillas
6. Small bowl and spoon, to mix the garlic mayo sauce
7. Lid or large plate, to cover the skillet briefly while the cheese melts
8. Microwave safe plate or extra dry skillet, to warm the tortillas before assembling

Ingredients

• 1 lb (450 g) boneless skinless chicken breasts, thinly sliced or cut into strips

• 1 tbsp olive oil (or veg oil if thats what you got)

• 1 tsp kosher or sea salt

• 1/2 tsp black pepper, freshly ground if possible

• 3 cloves garlic, minced (a must)

• 1/2 tsp onion powder

• 1 tsp smoked paprika

• 1/2 tsp dried oregano or Italian seasoning

• 1 cup shredded cheddar cheese or Mexican blend, packed

• 4 large flour tortillas (10 inch)

• 1 cup shredded lettuce (romaine or iceberg)

• 1 medium tomato, diced

• 1/2 cup sour cream

• 2 tbsp mayonnaise

• 1 tbsp lemon or lime juice

• 1 tbsp butter or extra oil for cooking

• 2 tbsp chopped fresh cilantro or parsley, optional

Directions

• Slice the 1 lb chicken into thin strips, put in a bowl and add 1 tbsp olive oil or veg oil if thats what you got, 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp onion powder, 1 tsp smoked paprika and 1/2 tsp dried oregano; toss well and let it sit for about 10 minutes so the flavors soak in.
• Make the garlic mayo sauce: stir together 1/2 cup sour cream, 2 tbsp mayonnaise, 1 tbsp lemon or lime juice, a pinch of salt and pepper and 2 tbsp chopped cilantro or parsley if using; taste and adjust, set aside in the fridge.
• Heat a large skillet over medium high and add 1 tbsp butter or extra oil for cooking, let it get hot but not smoking.
• Add the chicken in a single layer, dont overcrowd the pan or it will steam not brown; cook about 3 to 5 minutes per side depending on thickness until golden and nearly cooked through.
• Push the chicken to one side, add the 3 cloves minced garlic right into the hot pan and cook about 30 to 45 seconds until fragrant, stir it through the chicken then reduce heat to low.
• Sprinkle 1 cup shredded cheddar or Mexican blend cheese over the chicken, cover the pan briefly or tumble the chicken in the cheese until it melts and everything is gooey.
• Warm the 4 large 10 inch flour tortillas so theyre pliable either by wrapping in a damp paper towel and microwaving 20 to 30 seconds or heating each briefly in a dry skillet.
• Assemble: spread a couple tablespoons of the sauce down the center of each tortilla, top with shredded lettuce, diced tomato, a generous scoop of cheesy garlic chicken and extra cilantro if you like.
• Roll the wraps tight, then optionally melt a little butter in the skillet and toast each wrap seam side down about 1 to 2 minutes per side to seal and crisp the outside; let rest a minute so the cheese sets, slice in half and serve with any extra sauce.

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: 290g
• Total number of serves: 4
• Calories: 662kcal
• Fat: 36.4g
• Saturated Fat: 14.8g
• Trans Fat: 0.12g
• Polyunsaturated: 3.8g
• Monounsaturated: 12.5g
• Cholesterol: 149.5mg
• Sodium: 1150mg
• Potassium: 527mg
• Carbohydrates: 33.8g
• Fiber: 2.8g
• Sugar: 3.4g
• Protein: 47.5g
• Vitamin A: 900IU
• Vitamin C: 5.5mg
• Calcium: 290mg
• Iron: 2.8mg