Cheesy Garlic Chicken Wraps (Weight Watchers-Friendly)
These cheesy garlic chicken wraps deliver the flavor of a comfort-food wrap while keeping calories and WW Points in check. Tender chicken, garlic, reduced-fat cheese, and a creamy light sauce are wrapped in a high-fiber tortilla and toasted until golden.
Servings: 4 wraps
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Estimated WW Points
5–8 Points per wrap (depends on tortilla and cheese brands used)
Estimated Nutrition (Per Wrap)
- Calories: ~280
- Protein: 30g
- Carbohydrates: 20g
- Fat: 8g
- Fiber: 6g
Ingredients
For the Chicken Filling
- 1 lb (450 g) boneless, skinless chicken breast, cooked and shredded
- 4 cloves garlic, minced
- 1 tsp olive oil
- ½ tsp paprika
- ½ tsp onion powder
- ½ tsp Italian seasoning
- ¼ tsp black pepper
- ½ tsp kosher salt
For the Creamy Garlic Sauce
- ½ cup nonfat plain Greek yogurt
- 1 tbsp light mayonnaise
- 1 tsp lemon juice
- 1 clove garlic, finely grated
- ¼ tsp black pepper
- Pinch of salt
For Assembly
- 4 high-fiber, low-carb tortillas (8-inch)
- 1 cup reduced-fat shredded mozzarella cheese
- 2 tbsp grated Parmesan cheese
- 1 cup shredded lettuce
- ½ cup diced tomatoes
Optional Garnishes
- Chopped parsley
- Red pepper flakes
- Extra lettuce
Instructions
Step 1: Prepare the Chicken
If not already cooked:
- Season chicken breasts with salt, pepper, paprika, onion powder, and Italian seasoning.
- Bake at 400°F (200°C) for 20–25 minutes or until the internal temperature reaches 165°F (74°C).
- Let cool slightly and shred using two forks.
If using leftover chicken, simply shred and proceed.
Step 2: Cook the Garlic Chicken
- Heat olive oil in a nonstick skillet over medium heat.
- Add minced garlic and cook for 30 seconds until fragrant.
- Add shredded chicken.
- Stir in:
- Paprika
- Onion powder
- Italian seasoning
- Salt
- Pepper
- Cook for 3–4 minutes until heated through.
Remove from heat.
Step 3: Make the Creamy Garlic Sauce
In a small bowl, combine:
- Greek yogurt
- Light mayonnaise
- Lemon juice
- Garlic
- Salt
- Pepper
Whisk until smooth.
Taste and adjust seasoning if needed.
Step 4: Assemble the Wraps
Lay tortillas flat.
Spread about 2 tablespoons of garlic sauce onto each tortilla.
Top each with:
- ¼ of the chicken mixture
- ¼ cup mozzarella cheese
- A small sprinkle of Parmesan
- Lettuce
- Tomatoes
Leave about 1 inch around the edges.
Step 5: Fold the Wraps
- Fold in the sides.
- Roll tightly from the bottom up.
- Place seam-side down.
Step 6: Toast the Wraps
Heat a large nonstick skillet or grill pan over medium heat.
Lightly coat with cooking spray.
Place wraps seam-side down.
Cook for 2–3 minutes per side until:
- Golden brown
- Crispy outside
- Cheese is melted
Step 7: Serve
Let rest for 1 minute.
Slice diagonally and serve warm.
Garnish with parsley or red pepper flakes if desired.
WW-Friendly Variations
Buffalo Chicken Wrap
Add:
- 1–2 tablespoons hot sauce
- Reduced-fat blue cheese crumbles
Ranch Garlic Wrap
Replace lemon juice with:
- 1 teaspoon ranch seasoning
Veggie-Packed Version
Add:
- Spinach
- Bell peppers
- Cucumbers
- Shredded carrots
Extra-Cheesy Version
Mix:
- Reduced-fat mozzarella
- Reduced-fat cheddar
Keep portions measured to maintain WW Points.
Make-Ahead Tips
Meal Prep
Prepare:
- Chicken filling
- Garlic sauce
Store separately for up to 4 days.
Assemble and toast just before serving.
Refrigerator
Fully assembled wraps can be refrigerated for up to 2 days.
Freezer
Wrap individually in foil and freeze for up to 2 months.
Thaw overnight before reheating.
Serving Suggestions
Serve with:
- Roasted vegetables
- Fresh cucumber salad
- Mixed greens
- Fresh fruit
- Air-fryer sweet potato fries
WW Success Tip
Using nonfat Greek yogurt in place of sour cream or heavy sauces adds creaminess and protein while keeping Points lower. High-fiber tortillas also help increase fullness and keep the meal more satisfying without significantly increasing Points.
