High-Protein Chicken Bacon Ranch Roll-Ups
Cheesy low-carb roll-ups filled with chicken, crispy bacon, and ranch — high-protein, sugar-free, and ready in 25 minutes
These chicken bacon ranch roll-ups are made with low-carb tortillas or cheese wraps, shredded chicken, crispy bacon, and a creamy ranch filling, then baked until golden and melty. Every serving of 2–3 roll-ups delivers 32 g of protein and only 5 g net carbs.
One baking dish, completely sugar-free, and perfect for a quick high-protein lunch or dinner.
Why you’ll love these roll-ups
- 32g protein per serving — a complete high-protein meal
- Only 5g net carbs and fully sugar-free
- Cheesy, bacon-y, ranch-flavored comfort food
- Ready in about 25 minutes
- Easy to customize and meal-prep friendly
- Kid-friendly and satisfying
Health notes
- High protein: Chicken, bacon, and cheese create a protein-packed filling.
- Low carb: Low-carb tortillas or cheese wraps keep net carbs low.
- Sugar-free: Use a sugar-free ranch seasoning or homemade blend.
- Satisfying: The combination of protein and fat keeps you full longer.
Key element — don’t overfill
Leave a little space at the edges when filling the tortillas so they roll tightly and seal well. Overfilling makes them hard to roll and more likely to open while baking.
Ingredients
Roll-ups
- 6–8 low-carb tortillas or large cheese wraps
- 2 cups cooked shredded chicken (about 12–14 oz)
- 6–8 slices cooked bacon, crumbled
- 1½–2 cups shredded mozzarella or Mexican blend cheese
- ½ cup sugar-free ranch dressing or 2–3 Tbsp ranch seasoning mixed with Greek yogurt/cream cheese
- Optional: 2–3 Tbsp cream cheese, softened
Seasoning
- ½–1 tsp garlic powder
- ½ tsp onion powder
- Salt and black pepper to taste
- Optional: pinch of smoked paprika or dried dill
To finish
- Extra shredded cheese for topping
- Fresh parsley or green onion for garnish
Swaps
- Turkey bacon: Use for a slightly leaner version.
- Cheese wraps only: Skip tortillas and use baked cheese wraps for zero-carb.
- Spicy: Add diced jalapeños or a pinch of cayenne to the filling.
- Dairy-free: Use dairy-free cheese and a dairy-free ranch alternative.
Instructions
| 1 | Prep the filling. In a medium bowl mix the shredded chicken, crumbled bacon, most of the shredded cheese, ranch dressing (or seasoning + yogurt/cream cheese), garlic powder, onion powder, salt, and pepper until well combined. |
| 2 | Assemble the roll-ups. Warm the tortillas slightly if needed so they are pliable. Spread a portion of the chicken mixture down the center of each tortilla, leaving a border. Roll tightly and place seam-side down in a lightly greased baking dish. |
| 3 | Top and bake. Sprinkle the remaining cheese over the roll-ups. Bake at 375°F (190°C) for 12–15 minutes until the cheese is melted and the edges are golden. For extra browning, broil the last 1–2 minutes while watching closely. |
| 4 | Rest and serve. Let the roll-ups rest 2–3 minutes. Garnish with parsley or green onion and serve warm. |
Pro tips
- Warm the tortillas briefly so they roll without cracking.
- Don’t overfill — tight rolls hold together better during baking.
- Use pre-cooked chicken and bacon to keep total time under 25 minutes.
- These reheat well and make excellent meal-prep lunches.
- For crispier edges, brush the tops lightly with oil or melted butter before baking.
Nutrition
| Nutrient | Per serving (2–3 roll-ups) |
|---|---|
| Calories | 380 |
| Protein | 32g |
| Net carbohydrates | 5g |
| Total carbohydrates | 8g |
| Fiber | 3g |
| Total fat | 22g |
| Sodium | 780mg |
Estimates based on low-carb tortillas, shredded chicken, bacon, and mozzarella. Exact numbers vary with tortilla brand and cheese amount.
Variations
Buffalo style
Swap the ranch for buffalo sauce mixed with a little cream cheese and top with blue cheese crumbles.
Everything bagel
Sprinkle everything bagel seasoning on the cheese before baking.
Veggie boost
Add finely chopped spinach or green onion to the filling.
Cheese-wrap only
Use baked cheese wraps instead of tortillas for a near-zero-carb version.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Covered; reheat in the oven or air fryer for best texture |
| Freezer | Up to 2 months | Freeze before or after baking; thaw overnight in the fridge |
| Meal prep | Up to 4 days | Perfect for grab-and-go lunches |
FAQ
Test your knowledge
5 quick questions about these chicken bacon ranch roll-ups
1. Protein per serving (2–3 roll-ups)?
2. Net carbs per serving?
3. Why shouldn’t you overfill the tortillas?
4. About how long do these take?
5. Best way to reheat leftovers?
