Quick Description: Savory, cheesy, and loaded with protein, these low-carb chicken ranch wraps are crispy on the outside and bursting with flavor inside—a perfect meal for busy days.
Servings: 4 wraps
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Dietary Badges: High-Protein, Low-Carb, Keto-Friendly
Ingredients
For the Filling:
- 60 ml unsalted butter
- 2 cloves garlic, finely minced
- 32 g almond flour (low-carb alternative to all-purpose flour)
- 240 ml unsweetened almond milk (or any low-carb milk)
- 120 ml heavy cream
- 100 g shredded mature cheddar cheese
- 100 g cooked bacon, crumbled
- 120 ml ranch dressing (sugar-free if possible)
- 2 green onions, finely chopped
- 300 g cooked chicken breast, shredded
- Salt, freshly ground black pepper, and chopped parsley to taste
For the Wraps:
- 4 low-carb tortillas (store-bought or homemade with almond/coconut flour)
Instructions
-
Melt Butter & Sauté Garlic:
In a medium saucepan over medium heat, melt the butter. Add minced garlic and cook for 1 minute until fragrant. -
Create Roux:
Whisk in almond flour and cook for 1 minute to form a smooth paste. -
Add Milk & Cream:
Gradually pour in almond milk and heavy cream, whisking continuously. Cook 3–4 minutes, stirring until the mixture thickens slightly. -
Cheese & Flavor:
Stir in shredded cheddar until fully melted. Add crumbled bacon, ranch dressing, green onions, salt, pepper, and parsley. Mix until well combined. -
Combine Chicken:
Fold in shredded chicken, ensuring every piece is coated in the cheesy ranch mixture. -
Assemble Wraps:
Spoon an even portion of filling onto each low-carb tortilla. Fold in sides and roll tightly to enclose the filling. -
Crisp the Wraps:
Heat a nonstick skillet over medium heat. Place wraps seam-side down and toast 2–3 minutes per side until golden and crisp. -
Serve:
Slice each wrap in half and serve warm, with extra ranch dressing for dipping if desired.
Ingredient Details & Substitutions
- Almond Flour: Lowers carbs but maintains a creamy roux. Coconut flour can be used in smaller amounts (about 15 g) if needed.
- Unsweetened Almond Milk: Keeps the recipe keto-friendly; you can use any unsweetened plant milk.
- Ranch Dressing: Choose sugar-free for low-carb compliance. Homemade ranch works even better.
- Low-Carb Tortillas: Look for tortillas with 5g net carbs or less. You can also make your own with almond flour and psyllium husk.
Recipe Variations & Serving Suggestions
- Flavor Twist: Add 1 tsp smoked paprika or cayenne for a smoky kick.
- Extra Veggies: Include sautéed mushrooms or bell peppers in the filling for more fiber.
- Meal Prep: Wraps can be made ahead and stored in the fridge; toast just before serving to maintain crispness.
- Serving Idea: Pair with a simple green salad or steamed broccoli for a complete low-carb meal.
Storage & Make-Ahead
- Refrigeration: Store wraps in an airtight container for up to 3 days. Reheat in a skillet for 2–3 minutes per side.
- Freezing: Wrap tightly in foil and freeze for up to 1 month. Reheat directly in a skillet over low heat.
Nutrition Per Serving (Approx.)
- Calories: 450 kcal
- Protein: 35 g
- Carbs: 6 g (net carbs)
- Fat: 30 g
Dietary Highlights: High-Protein, Low-Carb, Keto-Friendly, Gluten-Free (if using GF tortillas)
FAQs
Q: Can I use chicken thighs instead of breast?
A: Yes, just ensure they are cooked and shredded before adding to the filling.
Q: Can I make this vegetarian?
A: Substitute chicken with cooked cauliflower florets and bacon with crispy tempeh or smoked coconut.
Q: My filling is too thick—what do I do?
A: Add 1–2 tbsp almond milk to loosen it up without adding carbs.
Q: Can I use regular flour tortillas?
A: You can, but it will increase the carb content significantly. Low-carb alternatives are recommended.
Personal Notes
I developed this recipe to satisfy my cravings for cheesy, bacon-filled wraps without the carb overload. The combination of creamy ranch sauce, crispy bacon, and perfectly toasted low-carb tortillas makes these wraps feel indulgent while keeping them keto-friendly. Perfect for a quick lunch or a protein-packed dinner.
