Crispy Garlic Parmesan Chicken Wraps

High-protein meal prep wraps with crispy oven-baked garlic parmesan chicken served in low-carb tortillas with a creamy parmesan sauce and fresh lettuce. Only 420 calories and 41g protein per wrap — makes 10 wraps on a single sheet pan.

10m Prep

22m Cook

35m Total

10 Servings

high protein meal prep chicken wraps low carb parmesan garlic sheet pan fitness

Ingredients

For the chicken

500 g chicken breast (cubed)
300 g chicken thighs (cubed)
2 tbsp olive oil
60 g grated parmesan (grated)
2 tbsp seasoning mix (garlic powder, onion powder, paprika, salt, pepper)
cooking spray

For the sauce

1 tbsp light butter
120 ml evaporated milk
60 g light cream cheese
30 g grated parmesan (grated)
1 tsp garlic seasoning

To assemble

10 piece low carb tortilla wraps
lettuce (shredded)
fresh parsley (chopped)

Steps

1

Cube the chicken breast and thighs. In a bowl, add the seasoning mix, olive oil, and a generous amount of grated parmesan. Mix thoroughly until all chicken is well coated.

Tip: Mix until you 'lose patience' — the longer you mix, the better the coating.

~5 min
2

Spread marinated chicken evenly on a sheet pan. Spray with cooking spray. Bake at 220°C (425°F) for 22 minutes until golden and crispy.

~22 min
3

While chicken bakes, make the sauce: melt light butter on low heat, add garlic seasoning and toast for 1 minute. Add evaporated milk, parmesan, and light cream cheese. Stir continuously until smooth and creamy.

Tip: Keep heat low and stir constantly to prevent the sauce from scorching.

~8 min
4

While the chicken is still hot from the oven, add extra grated parmesan and fresh parsley. Mix well.

~2 min
5

Assemble each wrap: lay a low-carb tortilla flat, add lettuce, a portion of garlic parmesan chicken, and drizzle with the creamy sauce. Roll and enjoy.

Tip: Perfect for meal prep — store assembled wraps in containers and refrigerate up to 4 days.

~5 min

Nutrition (per serving)

420

Calories

41g

Protein

18g

Carbs

14g

Fat

Fiber

Cultural Context

Garlic parmesan chicken wraps are a staple of the high-protein meal prep culture popularized on social media fitness channels. Jalalsamfit's approach emphasizes macronutrient precision — using light butter, evaporated milk, and light cream cheese to achieve a rich creamy sauce while keeping calories low. The sheet pan method makes batch cooking 10 wraps at once practical for weekly meal prep.