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If you’re looking for a meal prep recipe that is packed with flavor and serious protein, these High Protein Cheesy Garlic Chicken Rolls are these recipe to try.
They are warm, cheesy, garlicky, and incredibly satisfying. Each roll delivers 37 grams of protein for just 335 calories, perfect for anyone focused on muscle building, fat loss, or simply eating a little healthier.
If you enjoy quick easy, high protein meals that actually taste amazing, this recipe is definitely one to save.
Ingredients for the chicken rolls
Chicken
- 650g chicken breast, diced
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- ½ tsp cayenne
- 1 tsp salt
- 1 tsp black pepper
Garlic Sauce
- 200g 0% fat cottage cheese
- 60g 0% fat Greek yogurt
- 50g light mayonnaise
- 20g garlic paste
- Juice of ½ lemon
- 1 tsp honey
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp onion powder
Other Ingredients
- 80g grated mozzarella
- 80g grated cheddar
- Chopped parsley
- 8 protein tortillas
How to Make High Protein Cheesy Garlic Chicken Rolls
These High Protein Cheesy Garlic Chicken Rolls are surprisingly simple to make. The process comes together quickly once you have everything prepped.
Start by dicing your chicken breast into small cubes. Place the chicken in a bowl and add the garlic powder, onion powder, smoked paprika, cayenne, salt, and black pepper. Mix everything together until the chicken is evenly coated with the seasoning.
Next, make the creamy garlic sauce. Add the cottage cheese, Greek yogurt, light mayo, garlic paste, lemon juice, honey, salt, pepper, and onion powder to a blender. Blend until the mixture becomes completely smooth and creamy.
Heat a pan over medium-high heat and lightly spray it with cooking spray. Add the seasoned chicken and cook until golden brown and fully cooked through.
Transfer the cooked chicken to a large bowl. Pour in the garlic sauce, then add the mozzarella, cheddar, and chopped parsley. Stir everything together until the filling is well combined and creamy.
Warm the tortillas slightly so they are easier to roll. Add a portion of the chicken mixture to the center of each tortilla and roll tightly into wraps.
Place the rolls on a baking tray, lightly spray the tops with cooking spray, and bake or air fry until the tortillas become golden and crispy.
How Long It Takes + Serving Ideas
One thing I love about these High Protein Cheesy Garlic Chicken Rolls is how quickly they come together.
Prep takes about 15 minutes, and cooking takes around 15 minutes more. In about half an hour you can have eight delicious high protein rolls ready to go.
They also make a fantastic post workout meal since they deliver a great balance of protein, carbs, and healthy fats.
Why You Will Love This Recipe
There are plenty of reasons these High Protein Cheesy Garlic Chicken Rolls are worth adding to your weekly meal rotation.
- High protein powerhouse. Each roll contains 37 grams of protein which helps support muscle recovery and keeps you full.
- Perfect for meal prep. Make a batch and freeze them for quick meals all week.
- Budget friendly. Simple ingredients like chicken, tortillas, and cottage cheese keep the cost low.
- Family friendly. Even picky eaters love the cheesy, garlicky filling.
Tips, Variations, and Ingredient Swaps
If you want an even smoother sauce, blend the cottage cheese for an extra 30 seconds. This removes any texture and creates a creamy garlic sauce that feels almost like a restaurant spread.
For variations, you can easily customize this recipe.
Spicy version: Add chili flakes or extra cayenne to the filling for more heat.
Veggie boost: Mix in chopped spinach, bell peppers, or sautéed mushrooms.
Low carb option: Use low carb tortillas or high fiber wraps.
You can also swap the cheeses. Pepper jack adds a little spice while mozzarella keeps things extra melty.
Storage and Meal Prep
These High Protein Cheesy Garlic Chicken Rolls are perfect for freezer meal prep. Once cooked, wrap each roll in foil and place them in the freezer. They will keep well for several months.
To reheat, unwrap the foil, wrap the roll in a damp paper towel, and microwave for about 5 to 6 minutes. After heating, finish it in the air fryer or a hot pan for a couple minutes to crisp up the tortilla.
High Protein Cheesy Garlic Chicken Rolls
Ingredients
Method
- Dice the chicken breast into small cubes.
- Season the chicken with garlic powder, onion powder, smoked paprika, cayenne, salt, and black pepper. Mix well.
- Blend the cottage cheese, Greek yogurt, mayonnaise, garlic paste, lemon juice, honey, salt, pepper, and onion powder until smooth.
- Heat a pan with cooking spray over medium-high heat and cook the chicken until golden brown and fully cooked.
- Transfer the chicken to a bowl and add the garlic sauce, mozzarella, cheddar, and parsley. Mix well.
- Warm the tortillas slightly to make them easier to roll.
- Add the chicken filling to each tortilla and roll tightly.
- Place the rolls on a baking tray, spray lightly with cooking spray, and bake or air fry until golden and crispy.
Notes
- Blend the sauce thoroughly for the smoothest texture.
- Dice chicken small for easier rolling.
- Do not overfill tortillas or they may split.
- Add chili flakes if you prefer a spicier filling.
Nutrition (Per Roll)
Calories: 335 Protein: 37g Carbohydrates: 28g Fat: 7gGive These a Try
If you enjoy easy meals that are satisfying and packed with protein, these High Protein Cheesy Garlic Chicken Rolls are definitely worth making.
They are simple, flavorful, and incredibly convenient for busy weeks.
Make a batch, stash them in the freezer, and thank yourself later.
More yummy high protein recipes
- High Protein Buffalo Chicken Chalupas - April 11, 2026
- Biscoff Mini Protein Cheesecakes - April 11, 2026
- High Protein Big Mac (Healthy, Easy, and Packed with Flavor) - April 11, 2026