Description

These Macro-Friendly Southwest Chicken Roll Ups are a versatile, flavorful, and healthy meal option featuring shredded chicken, black beans, corn, and a creamy Greek yogurt blend, all wrapped in low-carb tortillas. Perfect for meal prep, they offer a satisfying combination of protein and fiber with a zesty southwestern twist.

Ingredients

Scale

Filling Ingredients

2 cups shredded chicken breast (rotisserie, canned, or grilled)
½ cup plain nonfat Greek yogurt
½ cup reduced-fat cheddar cheese, shredded
½ cup canned black beans, drained and rinsed
½ cup corn (thawed if frozen)
1 tbsp taco seasoning (or homemade: 1 tsp chili powder, 1 tsp cumin, ½ tsp garlic powder, ½ tsp paprika, pinch salt & pepper, optional cayenne)
Handful chopped fresh cilantro
Juice of half a lime (optional)

Wrap Ingredients

6 low-carb tortillas (almond flour tortillas recommended, or whole wheat, spinach, gluten-free, or lettuce leaves for ultra low-carb)

For Optional Crispy Finish

Olive oil or avocado oil spray

Instructions

Mix It Like You Mean It: In a large bowl, combine the shredded chicken, Greek yogurt, cheddar cheese, black beans, corn, taco seasoning, and chopped fresh cilantro. Squeeze in the juice of half a lime if using. Stir gently until the mixture is evenly coated but not mushy.
Tortilla Time: Lay out tortillas on a clean flat surface. Spoon about ⅓ cup of the filling slightly below each tortilla’s center. Avoid overfilling to ensure easy rolling.
Roll Like a Pro: Fold the sides of each tortilla inward, then roll from the bottom up, tucking as you go to keep the filling snug. Place seam-side down to secure. Wrap individually in foil or wax paper if prepping ahead.
Optional Crispy Upgrade: Heat a nonstick skillet over medium heat and spray with olive or avocado oil. Cook the roll ups for 2–3 minutes per side until golden and crispy for an irresistible texture and flavor boost.
Serving Vibes: Slice each roll up diagonally for a bistro-style presentation. Serve with dips like guacamole, salsa verde, and a yogurt-lime drizzle. Pair with jicama slaw or an air-fried side for a complete meal.

Notes

Rotisserie chicken saves time but any cooked shredded chicken works.
For a vegan twist, substitute shredded jackfruit or mashed chickpeas for chicken and use dairy-free yogurt and cheese alternatives.
Drain and dry beans and corn well to prevent soggy filling.
Adjust taco seasoning to taste or use a store-bought blend.
Low-carb tortillas help keep the recipe macro-friendly; lettuce or collard greens offer a grain-free wrap option.
For meal prep, roll ups keep well wrapped in the fridge for up to 3 days.
To reheat crispy roll ups, warm them in a skillet or oven rather than microwave to maintain texture.

Prep Time: 15 minutes
Cook Time: 6 minutes
Category: Lunch, Dinner, Snack
Method: No-cook assembly with optional skillet toasting
Cuisine: Southwestern American

Nutrition

Serving Size: 1 roll up
Calories: 230
Sugar: 3g
Sodium: 350mg
Fat: 6g
Saturated Fat: 2.5g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 20g
Fiber: 5g
Protein: 25g
Cholesterol: 65mg

Keywords: southwest chicken roll ups, healthy chicken wrap, low carb lunch, macro-friendly recipe, chicken burrito, protein wrap, easy chicken dinner