These Marry Me Chicken Wraps take the beloved creamy chicken dish you know and love and turn it into a golden, crunchy, high-protein meal that’s ready whenever life gets busy. Packed with tender, juicy chicken and a cheesy, flavorful filling, they’re comforting, satisfying, and make healthy eating feel totally effortless.
This recipe is my playful, feel-good twist on the viral creamy chicken classic. Juicy chicken, sundried tomatoes, cream cheese, and fresh spinach come together into a luscious, cheesy filling that hits all the right notes. Quick to prep, easy to store, and even better reheated, these wraps are perfect for meal-prep lunches, weeknight dinners, or a simple grab-and-go option when time is tight.
They’re endlessly adaptable – air-fry or pan-toast them for a crispy, golden finish, swap in low-carb or wholegrain wraps, or pack in extra veggies for added nutrients. High in protein, full of flavour, and surprisingly simple to make – these wraps prove that healthy meals can be indulgent, comforting, and never boring.
What Makes These Marry Me Chicken Wraps Healthy?
- Chicken = Lean Protein Powerhouse – Juicy, tender chicken provides high-quality protein to keep you full, support muscle repair, and fuel your day.
- Spinach = Nutrient Boost – Packed with vitamins, minerals, and fibre, spinach adds greens without overpowering flavour, making every bite nourishing and fresh.
- Cheese = Calcium & Protein – Cream cheese, cottage cheese, or mozzarella brings a creamy texture, adds protein, and delivers calcium for strong bones, all while keeping the wraps indulgent but balanced.
- Sundried Tomatoes = Antioxidants & Taste – These little gems add flavour, a touch of natural sweetness, and antioxidants like lycopene to support overall health.
- Air Fryer or Minimal Oil Cooking = Less Fat, More Crunch – By using an air fryer or just a little oil in a pan, you get that golden, crispy texture without extra unnecessary fats, keeping the meal lighter and still satisfying.
What Makes This Recipe Healthy?
Protein-Packed Chicken – Tender chicken delivers high-quality protein for muscle repair, energy, and lasting fullness. It’s the heart of these wraps, making every bite hearty and satisfying.
Greens & Goodness – Spinach sneaks in extra vitamins, minerals, and fiber without overpowering flavor. It’s an effortless way to boost nutrition and add a fresh, vibrant touch.
Cheesy Comfort – Cream cheese or cottage cheese keeps it light while mozzarella or cheddar adds that melty, indulgent factor. Cheese provides both protein and calcium, making these wraps balanced and satisfying.
Sundried Tomato Goodness – These little flavor bombs bring natural sweetness, tang, and antioxidants like lycopene. They boost the nutrient profile while adding depth to every bite.
Smart Carbs from Wraps – Choosing wholegrain, high-protein, or low-carb wraps adds fiber and lasting energy. They help keep you full and satisfied, rounding out this balanced, nourishing meal.
Ingredients Needed
These are the ingredients you’ll need to make these Marry Me Chicken Wraps. You can find the exact measurements in the recipe card at the bottom of this page.
Chicken Breast – Tender and juicy when cooked, chicken breast provides the bulk of protein in these wraps, helping keep you full and energized.
Sundried Tomatoes – Rich, slightly sweet, and intensely flavored, sundried tomatoes add depth and chewiness that pairs perfectly with creamy cheese and spinach.
Cream Cheese / Cottage Cheese – Brings richness and binds the filling together while keeping the wraps soft and flavorful. Cottage cheese is a lighter option without compromising on taste.
Mozzarella / Cheddar – Adds gooey, stretchy texture and indulgent flavor. The cheese melts beautifully into the filling, creating that irresistible creamy bite.
Parmesan – Adds a sharp, nutty flavor that elevates the overall taste and balances the richness of the cheeses.
Tomato Paste – Deepens the flavor and adds a touch of natural sweetness, keeping the filling rich and flavorful.
Spinach – Provides color, vitamins, and fiber, and blends seamlessly into the cheesy filling for added nutrition.
Wraps – Soft, pliable, and perfect for holding all the filling together. Whole wheat or high-protein wraps add extra fiber and nutrients.
Ingredient Substitutions
Chicken – Swap chicken breast for leftover roasted chicken, turkey, or even cooked chickpeas for a vegetarian twist. Each option keeps the protein high while changing up the flavor and texture.
Sundried Tomatoes – Roasted red peppers, sun-blushed tomatoes, or cherry tomatoes work beautifully if you want a milder or juicier filling. They bring a natural sweetness and vibrant color to the wraps.
Cream Cheese / Cottage Cheese – Try ricotta, mascarpone, or a plant-based cream cheese alternative. These options maintain the creamy texture while adding subtle variations in flavor and richness.
Mozzarella / Cheddar – Swap for gouda, provolone, or vegan cheese to suit your taste. Any melty cheese will give that indulgent, gooey texture while keeping the wraps protein-rich.
Parmesan – Pecorino, Grana Padano, or nutritional yeast (for a dairy-free option) adds the salty, umami punch that balances the creamy filling.
Tomato Paste – Passata, tomato sauce, or even roasted red pepper puree can be used in place of tomato paste. They add depth, tang, and moisture to the filling.
Spinach – Kale, Swiss chard, rocket (arugula), or mixed greens are great substitutes. They all add vitamins, fiber, and a pop of freshness without overpowering the creamy filling.
Wraps – Whole wheat, high-protein, low-carb, or gluten-free wraps work perfectly. Pick your favourite type to suit your dietary needs while keeping the wraps easy to roll and enjoy.
Equipment Needed
- Mixing Bowl – For combining the cooked chicken with sundried tomatoes, cheeses, tomato paste, and spinach. A large bowl makes mixing easier and ensures everything is evenly coated.
- Knife & Cutting Board – Essential for chopping chicken, sundried tomatoes, and spinach. A sharp knife helps create uniform pieces so every bite has the perfect balance of flavors.
- Measuring Cups & Spoons – To accurately measure cheeses, tomato paste, and other ingredients, keeping the filling consistent and delicious every time.
- Air Fryer or Frying Pan – For cooking the chicken to juicy perfection and for crisping the wraps before serving. Air frying keeps the wraps golden and crunchy with minimal oil.
- Foil or Parchment Paper – Ideal for wrapping the prepared wraps for storage or reheating. Keeps them fresh, easy to handle, and prevents sticking.
- Spatula or Spoon – For stirring and folding the filling into a cohesive mixture before rolling into wraps, ensuring even distribution of all the delicious ingredients.
How to Make These Marry Me Chicken Wraps
Here is a detailed summary of how to make this recipe. I’ve also included some photos, and you can find the recipe video in the recipe card. At the bottom of this page is a summarized version that can be printed.
Step One:
Season the chicken breast with paprika, garlic powder, oregano, and salt. Make sure it’s evenly coated to infuse flavour throughout.
Step Two:
Cook the chicken until fully done. Air fryer: 20 minutes at 180°C / 350°F, flipping halfway. Oven: bake or pan-fry until golden and cooked through. The chicken should be juicy and tender, perfect for shredding.
Step Three:
Cut or shred the cooked chicken into small, bite-sized pieces. This ensures the filling spreads evenly in each wrap and every bite is packed with flavour.
Step Four:
In a large mixing bowl, combine the chicken with sundried tomatoes, cream cheese, mozzarella, parmesan, tomato paste, and chopped spinach. Mix until all ingredients are well coated and evenly distributed. The filling should be creamy, cheesy, and irresistible.
Step Five:
Divide the filling evenly between your wraps. Roll or fold each tightly, making sure the edges are tucked in to hold everything together.
Step Six:
Wrap each individually for storage. For extra crunch before serving, air fry each wrap for 8 minutes or pan-toast until golden and crisp. Serve immediately or keep chilled for later.
Tips & Notes
- Cook chicken thoroughly: Make sure the chicken is fully cooked and tender before mixing with the filling. Juicy chicken is key to a creamy, flavor-packed wrap.
- Adjust cheese to your liking: Feel free to mix or swap cheeses – cream cheese keeps it light and creamy, mozzarella or cheddar adds melty indulgence, and parmesan brings a savory punch.
- Spice it up: Add chili flakes, smoked paprika, or a dash of hot sauce to the filling for a little extra kick without overpowering the creamy base.
- Don’t overstuff the wraps: Keep the filling moderate so the wraps roll easily and don’t split. A little restraint makes them easier to eat and store.
- Air fryer vs. pan: Air fryer gives a crisp exterior with less oil, but a lightly toasted pan works just as well – both options make the wraps golden and crunchy.
- Meal prep made easy: Wrap each individually in foil or parchment for grab-and-go lunches. They stay fresh in the fridge for up to 4 days and are just as tasty reheated.
- Extra greens optional: Spinach is perfect, but feel free to sneak in kale, rocket, or even shredded cabbage for a nutrient boost.
How to store Chicken Wraps:
Fridge: Store them individually wrapped in an airtight container for up to 4 days.
Freezer: Wrap individually, freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Frequently Asked Questions
Can I make these wraps ahead of time?
Absolutely! These wraps are perfect for meal prep. Keep them individually wrapped in the fridge for up to 4 days, then air fry or pan-toast right before eating for a crispy finish.
Can I freeze them?
Yes! Wrap each one tightly in foil or parchment and freeze for up to 2 months. Thaw in the fridge overnight and reheat in the air fryer or pan for best texture.
Can I use leftover chicken?
Definitely. Leftover roasted or grilled chicken works beautifully and saves time. Just chop it into bite-sized pieces and mix with the filling as usual.
Are these wraps high in protein?
Yes! Between the chicken and cheese, each wrap is packed with protein to keep you full, support muscle repair, and keep energy levels steady throughout the day.
Can I make them vegetarian or vegan?
For a vegetarian version, swap the chicken for roasted chickpeas, tofu, or tempeh, and choose a plant-based cheese alternative. Adjust seasonings to keep the flavor punchy.
How can I make them extra healthy?
Load up on extra greens, like spinach, rocket, or shredded cabbage. Use wholegrain or high-protein wraps, and consider a lighter cheese like cottage cheese or a small sprinkle of parmesan for flavor without too much fat.
more meal-prep lunch ideas
Hey! If you make this recipe, I would love it if you could leave me some feedback and a rating ⭐⭐⭐⭐⭐ in the comment section at the bottom of the page! Also let me know on Facebook, Instagram or Pinterest! I can’t wait to hear your thoughts and see your photos!
Marry Me Chicken Wraps
Equipment
- Air fryer or frying pan
- Knife & cutting board
- Measuring cups and spoons
- Foil or parchment paper for storage
Ingredients
- 450 g chicken breast – 1lb
- 100 g sundried tomatoes (finely chopped) – ½ cup
- 120 g cream cheese or smooth cottage cheese – ½ cup
- 120 g mozzarella or cheddar (grated) – 1 cup
- 40 g parmesan (grated) – ⅓ cup
- 50 g tomato paste – 3 tbsp
- 50 g spinach (chopped) – 2 cups loosely packed
- 4 wraps
Instructions
- Season and cook the chicken until tender and fully cooked.
- Cut or shred chicken and mix with sundried tomatoes, cheeses, tomato paste, and spinach.
- Fill wraps evenly and roll or fold tightly. Wrap individually for storage.
- Air fry or pan-toast before serving until golden and crispy.
Video
Notes
- Cook chicken thoroughly: Ensure the chicken is fully cooked and tender before mixing with the filling. Juicy chicken makes all the difference.
- Adjust the cheese: Cream cheese keeps it light and creamy, mozzarella or cheddar adds melty indulgence, and parmesan gives a savory punch. Mix or swap to suit your taste.
- Spice it up: Add chili flakes, smoked paprika, or a dash of hot sauce for a little kick without overpowering the creamy filling.
- Don’t overstuff: Keep the filling moderate so wraps roll easily and don’t split. Easier to eat and store.
- Air fryer or pan: Air fryer gives a crisp finish with minimal oil, but pan-toasting works well too. Both make wraps golden and crunchy.
- Meal prep friendly: Wrap individually in foil or parchment for grab-and-go lunches. Stays fresh in the fridge for up to 4 days.
- Extra greens: Spinach works perfectly, but kale, rocket, or shredded cabbage are great additions for a nutrient boost.
Nutrition
Let me know in the comments below if you make these Marry Me Chicken Wraps!
