Crispy Garlic Parmesan Chicken Wraps
Ten meal-prep wraps built from parmesan-crusted sheet pan chicken, shredded lettuce, tomato, red onion, and a warm cream cheese parmesan sauce.
By Jobri Fitness · Published September 3, 2026
- Servings
10
- Prep time
- 15 min
- Cook time
- 25 min
- Total time
- 40 min
Nutrition per serving
Per serving (one wrap), calculated from the listed ingredient quantities
- Calories
- 460 kcal
- Protein
- 36.4 g
- Carbohydrates
- 34.8 g
- Fat
- 19.5 g
- Fiber
- 2.8 g
Ingredients
600 g
chicken breast (cut into even cubes)
600 g
skinless chicken thigh (cut into even cubes)
2 tbsp
27 g
olive oil
1 tsp
6 g
salt
2 tsp
4.6 g
red pepper flakes
1 tbsp
1.5 g
dried parsley
4 tsp
5.2 g
dried Italian herbs (3 tsp for the chicken, 1 tsp for the sauce)
4 tsp
9.2 g
paprika (3 tsp for the chicken, 1 tsp for the sauce)
5 tsp
15.5 g
garlic powder (4 tsp for the chicken, 1 tsp for the sauce)
180 g
grated parmesan (100 g for the chicken, 80 g for the sauce)
0.3 g
cooking spray (for the sheet pan)
1 tbsp
14.2 g
butter
300 g
whole milk
100 g
low-fat cream cheese
200 g
iceberg lettuce (shredded)
1
123 g
tomato (diced)
1
110 g
red onion (chopped)
1 tbsp
3.8 g
fresh parsley (chopped)
10
490 g
flour tortillas (about 49 g each)
Equipment
- Large mixing bowl
- Sheet pan
- Parchment paper
- Skillet or small saucepan
- Knife and cutting board
- Kitchen scale
- Measuring spoons
- Food thermometer
Instructions
Cube the chicken
Cut the chicken breast and the skinless thigh meat into cubes of the same size and put them in a large bowl. Even cubes bake at the same rate, so the tray finishes together.
Season the chicken
Pour the olive oil over the cubes, then add the salt, red pepper flakes, dried parsley, 3 tsp of the Italian herbs, 3 tsp of the paprika, and 4 tsp of the garlic powder. Add 100 g of the grated parmesan and stir until every cube is coated.
Toast the sauce spices
Melt the butter in a skillet or small saucepan over low heat. Stir in the remaining teaspoon each of Italian herbs, garlic powder, and paprika and keep stirring for one minute, until they smell toasted rather than raw.
Simmer the sauce
Pour in the milk, then stir in the remaining 80 g of parmesan and the cream cheese. Keep the pan on low and stir for about five minutes until the sauce is smooth. Take it off the heat while the chicken bakes.
Bake the chicken
Heat the oven to 200°C (390°F) and line a sheet pan with parchment. Spread the chicken in a single layer, spray it lightly with cooking spray, and bake for about 21 minutes, until the crust has browned and the chicken reaches 74°C (165°F).
Toss with parsley
Take the pan out and scatter the chopped fresh parsley over the hot chicken. Toss it through while the cubes are still steaming so the parsley softens into them.
Prepare the salad
Shred the lettuce, dice the tomato, and chop the red onion. Keep them together on the board or in a bowl until you assemble.
Assemble the wraps
Lay the tortillas out flat. Divide the lettuce, tomato, and onion between them, top with the hot chicken, and spoon the parmesan sauce over. Fold the sides in and roll each one up tightly.
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Storage
Store the baked chicken, the sauce, and the chopped salad in separate covered containers rather than as assembled wraps, since a sauced tortilla turns soft within a day. Refrigerate within two hours and use within three to four days. Reheat the chicken and sauce until steaming hot, then assemble.
Allergens
Contains milk (parmesan, cream cheese, butter, milk) and wheat (flour tortillas), Check packaged ingredient labels for allergen and cross-contact information
Wraps at a glance
This makes ten wraps in 40 minutes. Each one provides 460 calories, 36.4 g protein, 34.8 g carbohydrates, 19.5 g fat, and 2.8 g fiber, calculated from the listed ingredient quantities.
Ten servings is a lot to make at once, and that is the point: the chicken and the sauce both hold for several days, so this is built as a batch rather than as a dinner for two.
Why the chicken is half breast and half thigh
The recipe uses 600 g of each. Breast carries more protein for the calories, but 21 minutes in a hot oven dries it out on its own. The thigh meat renders enough fat to keep the tray from going dry, so the cubes brown properly instead of steaming.
Cut both into cubes of the same size. Mixed sizes are the main reason a tray comes out with some pieces still pale and others overcooked.
Using all breast changes the numbers less than you might expect: about 0.7 g less fat and 1.2 g more protein per wrap. The reason to keep the thighs is texture, not macros.
The parmesan crust and the sauce
Parmesan does two jobs here. 100 g goes onto the raw chicken with the oil and spices, where it melts and crisps into a crust on the tray. The other 80 g goes into the sauce with the milk and cream cheese.
There is no flour in the sauce, so it thickens from the cheese alone. Keep the pan on low and stir it for the full five minutes. If it goes grainy, it got too hot; pull it off the burner and keep stirring.
Toasting the herbs, garlic powder, and paprika in the melted butter for a minute before the milk goes in is worth the extra step. Dry spices stirred into a finished sauce taste dusty by comparison.
Sodium
This is a high-sodium recipe. Each wrap works out to roughly 1,050 mg, calculated from the listed ingredient quantities, with the parmesan, the tortillas, and the salt each contributing a meaningful share.
If you want to bring it down:
- Leave the teaspoon of salt out. The parmesan is salty enough to season the chicken on its own, and this change alone takes a wrap to about 810 mg.
- Swap the 80 g of parmesan in the sauce for the same weight of cream cheese. The sauce stays creamy and drops roughly 120 mg per wrap, though it tastes milder.
- Check the tortilla label. The tortillas account for about 300 mg per wrap here, and sodium varies widely between brands, so a different pack can do more than either change above.
Serving and storage
Assemble a wrap only when you are about to eat it. Stored rolled and sauced, the tortilla goes soft within a day. Keep the chicken, the sauce, and the chopped salad in separate containers instead, refrigerate them within two hours, and use them within three to four days. Reheat the chicken and the sauce, then build the wrap.
Cook chicken to a safe minimum internal temperature of 74°C (165°F).