These wraps are lower in carbohydrates and higher in protein, with plenty of vegetables and a controlled amount of cheese.
Ingredients — 2 wraps
- 200 g cooked skinless chicken breast, shredded or diced
- 2 small whole-wheat/high-fiber tortillas (check the label for low net carbs)
- 2 tbsp cream cheese or Greek yogurt
- ½ cup shredded mozzarella or cheddar
- 2 cloves garlic, minced
- ½ tsp paprika
- ½ tsp black pepper
- ½ tsp dried oregano
- 1 tsp olive oil
- ½ cup sliced bell pepper
- ½ cup sliced cucumber or lettuce
- ¼ cup chopped onion
- Optional: chili flakes and fresh coriander
Method
- Heat olive oil in a pan and sauté garlic, onion, and bell pepper for 2–3 minutes.
- Add the chicken, paprika, oregano, and black pepper. Cook until hot.
- Reduce the heat and stir in the cream cheese/Greek yogurt.
- Add the shredded cheese and stir until melted. Avoid adding extra salt if possible.
- Warm the tortillas briefly, then fill with the chicken mixture and fresh lettuce/cucumber.
- Roll tightly and serve immediately.
Diabetes-friendly tips
- Choose a tortilla with high fiber and relatively low total carbohydrate rather than a regular white-flour tortilla.
- Keep the filling protein- and vegetable-heavy; don’t add sweet sauces or ketchup.
- Pair with a non-starchy salad or vegetables instead of chips or fries.
- Portion size still matters: individual blood-glucose responses vary, so check your glucose according to your usual diabetes-management plan.
Approximate per wrap: 350–400 calories, depending on the tortilla and cheese; roughly 25–30 g carbohydrate with a typical high-fiber whole-wheat tortilla. Check your specific tortilla’s nutrition label for a more accurate count.
