Chicken and Cheese Roll-Ups
Low carb • Sugar-free wraps, melted cheese and chicken inside — 25 minutes, four roll-ups
These are chicken and cheese roll-ups, not flour taquitos. Low-carb wraps, shredded chicken, mozzarella, cheddar, and bacon bake until the edges brown and the cheese pulls, like the plates in the photo. Twenty-five minutes. No wheat tortillas, no sugar.
Four roll-ups. Do not overfill. Seam side down so they stay closed.
Why you’ll love these roll-ups
- 34g protein per roll-up — dinner that is not empty
- 4g net carbs — low-carb wrap, not a flour tortilla
- About 25 minutes, one sheet
- Gold edges, melted cheese, chicken inside, like the photo
- No boxed mix, no sugar
- They reheat without going soggy if you use the oven
Health notes
- Protein: Chicken plus cheese and bacon.
- Lower carb than taquitos: Low-carb wraps. Not keto-zero. 4g net is the wrap.
- Four roll-ups: Macros are per roll-up, not the plate.
- Flour tortillas or sweet sauce will jump the carbs. Stay with low-carb wraps.
Key element — warm the wrap, do not overfill, seam down, bake until the cheese browns
Cold wraps crack. Warm them 10 seconds so they roll. Mix chicken with cream cheese so the filling stays put. Leave a border. Roll tight, seam down. Bake until the tops blister gold and the cheese pulls when you cut, like the stacked rolls in the photo.
Ingredients
Roll-ups (4)
- 4 low-carb tortillas or wraps (about 3–4g net each)
- 2 cups cooked shredded chicken
- 2 oz cream cheese, softened
- 3/4 cup shredded mozzarella
- 1/2 cup shredded cheddar
- 3 slices cooked bacon, crumbled
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 tsp olive oil or spray, for the pan
- Chopped parsley, for the top
Swaps
- Turkey: Same shred, same bake.
- No bacon: Skip it. Flavor drops. Protein stays close.
- Cheese wrap: Use baked cheese sheets if you want even fewer carbs.
- Flour tortillas: Skip them. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 400 F (200 C). Line a sheet and oil it lightly. |
| 2 | Fill. Mix chicken, cream cheese, half the mozzarella, cheddar, bacon, garlic powder, salt, and pepper. |
| 3 | Warm. Microwave the wraps 10 seconds so they roll without tearing. |
| 4 | Roll. Divide the filling among 4 wraps. Leave a border. Roll tight. Place seam-side down. Sprinkle the remaining mozzarella on top. |
| 5 | Bake. Bake 12 to 15 minutes until the edges are gold and the cheese browns, like the photo. Rest 2 minutes. Parsley on top. One roll-up is one serving. |
Pro tips
- Warm the wraps. Cold ones split.
- Do not overfill. Extra filling leaks and burns.
- Seam side down. That is how they stay closed.
- Low-carb wraps, not flour. That is how 4g net stays 4g net.
- Bake until the cheese spots brown. Pale wraps taste raw.
Nutrition
| Nutrient | Per roll-up (1 of 4) |
|---|---|
| Calories | 400 |
| Protein | 34g |
| Net carbohydrates | 4g |
| Total carbohydrates | 8g |
| Fiber | 4g |
| Total fat | 24g |
| Sodium | 720mg |
Estimates with chicken, cheese, bacon, and a low-carb wrap. Flour tortillas will raise carbs. These are lower-carb roll-ups, not zero-carb.
Variations
Jalapeño
Add 1 Tbsp minced jalapeño to the filling. Same bake time.
Buffalo
Stir 1 Tbsp hot sauce into the chicken mix. Ranch on the side.
Spinach
Fold in 1/2 cup squeezed chopped spinach with the chicken.
Air fryer
375 F for 8 to 10 minutes, seam down, until gold.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | Serve while the cheese still pulls |
| Refrigerator | Up to 3 days | Cover. Reheat 8 minutes at 375 F so the wrap crisps |
| Freezer | Up to 1 month | Wrap each. Thaw, then bake 10 minutes at 375 F |
FAQ
Test your knowledge
5 quick questions about these roll-ups
1. Protein per roll-up?
2. Net carbs per roll-up?
3. How many roll-ups in a batch?
4. Why bake them seam-side down?
5. Why skip flour tortillas?
