Macro-Friendly Southwest Chicken Roll Ups

These Macro-Friendly Southwest Chicken Roll Ups are your go-to high-protein dinner solution that actually tastes amazing. I discovered this recipe during a particularly hectic week when I needed something that could satisfy both my macro goals and my teenagers’ taste buds – and let me tell you, when my 16-year-old asked for seconds, I knew I had a winner.

There’s something magical about the combination of tender shredded chicken mixed with smoky taco spices, creamy Greek yogurt, and that perfect bite of black beans and corn all wrapped up in a soft tortilla. This recipe delivers a whopping 28 grams of protein per roll-up while keeping calories reasonable at just 270 each. The best part? These come together in under 15 minutes, making them perfect for those nights when you want something satisfying but don’t have hours to spend in the kitchen. You’re going to love this one!

Ingredients for Macro-Friendly Southwest Chicken Roll Ups

I always use rotisserie chicken for these because it saves time and adds incredible flavor – my go-to is the herb-seasoned variety from Costco. Pro tip for selecting your Greek yogurt: I recommend Fage 0% fat for the creamiest texture without extra calories.

• 2 cups shredded chicken breast (rotisserie chicken works perfectly)
• 1/2 cup plain nonfat Greek yogurt – I always use Fage for the best consistency
• 1/2 cup reduced-fat cheddar cheese, shredded – my preference is sharp cheddar for extra flavor
• 1/2 cup black beans, drained and rinsed (pat completely dry)
• 1/2 cup corn kernels, drained and patted dry – In my experience, frozen corn works better than canned
• 1 tablespoon taco seasoning (or homemade blend)
• 6 low-carb tortillas – I usually go with Mission Carb Balance for best results
• Fresh cilantro, chopped (optional but highly recommended)
• Juice of 1/2 lime (optional) – Pro tip: roll the lime first to get more juice
• Olive oil or avocado oil spray for cooking

Step-by-Step Instructions

I recommend having all your ingredients prepped and ready before you start – this makes assembly super quick and prevents the filling from getting watery.

Step 1: In a large bowl, combine the shredded chicken, Greek yogurt, cheddar cheese, black beans, corn, taco seasoning, and chopped cilantro. If using lime juice, add it now for that bright, zesty finish. Mix until well combined but don’t overmix – you want to maintain some texture.

Step 2: Lay out your tortillas on a clean surface. Warm them in the microwave for 10 seconds with a damp paper towel to prevent cracking during rolling. Spoon about 1/3 cup of filling slightly below the center of each tortilla – resist the urge to overstuff as this leads to tearing.

Step 3: Fold in the sides of each tortilla, then roll tightly from the bottom up, tucking the filling as you go. Place each roll seam-side down to hold its shape. The key is keeping consistent pressure while rolling for neat, tight packages. If you love this rolling technique, you’ll also enjoy my Thai Basil Beef Rolls which use a similar method.

Step 4: For the optional crispy upgrade (totally worth it!), heat a nonstick skillet over medium heat. Spray with oil and cook roll-ups seam-side down first for 2-3 minutes, then flip and cook another 2-3 minutes until golden and crispy all around.

Step 5: Slice each roll-up diagonally with a sharp knife for the best presentation and serve immediately while warm.

What to Serve with Macro-Friendly Southwest Chicken Roll Ups

These roll-ups pair beautifully with fresh, vibrant sides that complement the smoky Southwest flavors while adding nutritional variety and textural contrast.

Steakhouse Potato Salad: This protein-rich potato salad brings BBQ steakhouse vibes that perfectly complement the Southwest spices while adding hearty comfort food satisfaction.

Slow Cooker Cheddar Corn with Bacon: The creamy, cheesy corn echoes the flavors in your roll-ups while the smoky bacon adds an extra layer of richness that takes this meal to restaurant quality.

Chickpea Beet and Feta Salad: This vibrant Mediterranean salad provides a fresh, colorful contrast with additional plant-based protein and earthy beets that balance the warm spices beautifully.

Air-Fryer Sweet Potato Fries: The natural sweetness complements the smoky taco spices while contributing beta-carotene and complex carbohydrates for sustained energy.

Greek Yogurt Lime Crema: Mix Greek yogurt with lime juice and cilantro for an extra protein boost that doubles as a cooling dipping sauce.

Storage & Serving Tips

Store wrapped roll-ups in airtight containers in the refrigerator for up to 4 days, or wrap individually in foil and freeze for up to 3 months. I recommend separating layers with parchment paper to prevent sticking.

For reheating, skip the microwave and use a skillet, oven, or air fryer at 375°F for 6-8 minutes to maintain that perfect texture. The exterior gets crispy while the filling heats through evenly. If you’re meal prepping multiple protein-packed options, try my High-Protein Buffalo Chicken Burritos for another fantastic make-ahead option.

These roll-ups are incredibly versatile – slice them into pinwheels for parties, pack them for lunch boxes, or create a DIY roll-up bar with toppings like jalapeños, tomatoes, and avocado for family taco night. For more high-protein Mexican-inspired meals, my Street Corn Chicken Rice Bowl and Ground Beef Hot Honey Bowl are family favorites that deliver similar bold flavors.

The beauty of this recipe lies in its simplicity and flexibility – you get restaurant-quality flavor with meal-prep convenience and macro-friendly nutrition. Whether you’re feeding hungry teenagers or meal-prepping for the week, these roll-ups deliver on taste, nutrition, and satisfaction every single time. For even more protein-packed wrap options, don’t miss my Cottage Cheese Wraps which offer a different flavor profile but the same satisfying convenience.

Macro-Friendly Southwest Chicken Roll Ups

High-protein roll ups with tender shredded chicken, Greek yogurt, black beans and corn wrapped in low-carb tortillas – 28g protein per serving!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 6 minutes mins

Total Time 21 minutes mins

Servings: 6 roll ups

Course: Dinner, Lunch, Main Course

Cuisine: American, Mexican, Southwest

Calories: 270

Ingredients Equipment Method Notes

Ingredients

  

• 2 cups shredded chicken breast rotisserie chicken works great
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup reduced-fat cheddar cheese shredded
• 1/2 cup black beans drained and rinsed
• 1/2 cup corn kernels drained and patted dry
• 1 tablespoon taco seasoning
• 6 low-carb tortillas or whole wheat tortillas
• fresh cilantro chopped, optional
• 1/2 lime juiced, optional
• olive oil or avocado oil spray for cooking

Equipment

• Large mixing bowl
• Nonstick skillet
• Spatula

Method

 

1. In a large bowl, combine the shredded chicken, Greek yogurt, cheddar cheese, black beans, corn, taco seasoning, and chopped cilantro. If using lime juice, add it now. Mix until well combined but don’t overmix.
2. Lay out your tortillas on a clean surface. Warm them in the microwave for 10 seconds with a damp paper towel to prevent cracking. Spoon about 1/3 cup of filling slightly below the center of each tortilla.
3. Fold in the sides of each tortilla, then roll tightly from the bottom up, tucking the filling as you go. Place each roll seam-side down to hold its shape.
4. Optional: For crispy roll ups, heat a nonstick skillet over medium heat. Spray with oil and cook roll-ups seam-side down first for 2-3 minutes, then flip and cook another 2-3 minutes until golden.
5. Slice each roll-up diagonally with a sharp knife and serve immediately while warm.

Notes

Store wrapped roll-ups in refrigerator for up to 4 days or freeze for up to 3 months. Reheat in skillet, oven, or air fryer at 375°F for best texture.