Healthy buffalo chicken wraps with a lightened-up blue cheese dressing and loads of crunchy veg. Ready in 20 minutes, great for meal prep.
Buffalo Chicken Wraps At A Glance
- ⏱ Ready In: 20 minutes
- 🍽 Serves: 4 wraps
- 🌱 Diet: High-protein, easily made gluten-free with GF tortillas
- 💪 Nutrition Highlights: High in protein from the chicken and Greek yogurt, extra fiber from the veggies and whole wheat tortillas
- 🥕 Main Ingredients: Shredded chicken, buffalo sauce, light mayo, Greek yogurt, blue cheese, crunchy vegetables
- 🔥 Flavor Profile: Spicy, tangy, creamy, with a fresh crunch from the veg
- 🧊 Meal-Prep Friendly: Keeps well for 3-4 days if you store the chicken, dressing, and veg separately
- Best Served With: Fresh fruit, carrot sticks, cucumber salad, baked sweet potato fries or roasted chickpeas
If you’re looking for some healthy shredded chicken recipe ideas, this yummy buffalo chicken wrap is a meal I always turn to, especially for a quick and easy lunch or a light dinner in summer. It’s a little spicy, with a lightened-up blue-cheese dressing, and lots of salad veggies for extra fiber.
You can use leftover Rotisserie or roast chicken or make a batch of my stovetop shredded chicken, which I then toss in a pan with buffalo sauce and butter for that classic tang and heat. It’s high in protein, comes together in twenty minutes flat, and is one of the easier meals to prep ahead if you’re organized on a Sunday.
👩🍳 You might also like these recipes:
→ Healthy Buffalo Chicken Salad
→ Bang Bang Chicken Wraps
→ Chicken Salad Wraps
→ Big Mac Wraps
→ More Wraps Recipe Ideas Here
What You’ll Need
Here is what you’ll need for this buffalo chicken wraps recipe. Find the full measurements in the recipe card below.
For the buffalo chicken
Shredded cooked chicken (rotisserie or leftover roast chicken, both work well here, or use my stovetop shredded chicken or the slow cooker one)
- Shredded cooked chicken (rotisserie or leftover roast chicken both work well here, or use my stovetop shredded chicken or the slow cooker one)
- Buffalo sauce, such as Frank’s Red Hot Wings or similar
- Melted butter, for richness and to mellow the heat slightly
- Garlic powder
For the light blue cheese dressing
- Light mayonnaise
- Low-fat plain Greek yogurt, which adds creaminess and a good hit of protein while cutting back on the mayo
- Crumbled blue cheese
- Lemon juice, optional, for a bit of brightness
- Salt and black pepper
For the wrap filling
- Whole wheat tortillas, for extra fiber
- Shredded romaine lettuce
- Celery, finely diced so the crunch spreads through every bite
- Cucumber, thinly sliced for freshness that balances the heat
- Carrots, shredded
- Red capsicum (bell pepper), thinly sliced
- Green onions
- Avocado, thinly sliced
- Fresh cilantro or parsley, optional, for serving
How To Make Healthy Buffalo Chicken Wraps
Find the full recipe and nutritional information below. Here’s the quick rundown for how to make these healthy buffalo chicken wraps.
- Warm the shredded chicken, buffalo sauce, melted butter, and garlic powder together in a skillet over medium-low heat for 3-5 minutes, until everything is heated through and evenly coated.
- Whisk together the light mayonnaise, Greek yogurt, blue cheese, lemon juice, salt and pepper for the dressing. If it’s too thick to drizzle, loosen it with a small splash of milk.
- Prep the veg: thinly slice the lettuce, celery, cucumber, carrots, capsicum, green onions and avocado.
- Warm the tortillas briefly, then spread a spoonful of dressing down the center of each one.
- Layer with the buffalo chicken, followed by all the vegetables.
- Fold in the sides and roll tightly, then slice in half and serve straight away.
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Recipe Tips
- Finely dicing the celery (rather than cutting it into large sticks) spreads the crunch more evenly through the wrap.
- The cucumber isn’t just filler. It genuinely helps cut through the heat from the buffalo sauce.
- If you’re meal prepping, keep the dressing separate until you’re ready to eat so the tortillas don’t go soggy.
- Want more protein? Bump up the Greek yogurt slightly and reduce the mayonnaise in the dressing.
- No buffalo sauce on hand, just plain hot sauce? Whisk the hot sauce with a bit of extra melted butter, roughly 3 parts hot sauce to 1 part butter. The butter is what gives bottled buffalo sauce its rounder, less sharp flavor, so adding a touch more than the recipe calls for helps get you close to the real thing.
- For extra crunch, add shredded red cabbage.
- Swap in baby spinach instead of romaine if that’s what you’ve got.
- Pickled red onions are a great addition if you want a bit of acidity.
- Turn the whole filling into a buffalo chicken salad bowl if you’d rather skip the tortilla altogether.
Serving Suggestions
I like to serve these with something cool and crunchy on the side, like a simple cucumber salad or carrot sticks, since the wrap itself already brings plenty of heat. Baked sweet potato fries or roasted chickpeas are good if you want to bulk out dinner, and a bit of fresh fruit on the side rounds it out nicely for a packed lunch.
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Video
Ingredients
Buffalo Chicken
- 1 lb shredded cooked chicken 450 grams
- 80 ml buffalo sauce, like Frank's Red Hot Wings ⅓ cup
- 1 tablespoon melted butter
- ½ teaspoon garlic powder
Light Blue Cheese Dressing
- ¼ cup light mayonnaise 60 grams
- ¼ cup low-fat plain Greek yogurt 60 grams
- 2 tablespoons crumbled blue cheese 30 grams
- 1 teaspoon lemon juice optional
- Pinch of salt
- Pinch of black pepper
Wrap Filling
- 4 large whole wheat tortillas
- 2 cups shredded romaine lettuce
- 1 cup finely diced celery
- 1 cup thinly sliced cucumber
- 1 cup shredded carrots
- ½ red capsicum bell pepper, thinly sliced
- 2 green onions thinly sliced
- ½ avocado thinly sliced
- Fresh cilantro or parsley optional, for serving
Instructions
- Warm the buffalo chicken. In a skillet over medium-low heat, combine the shredded chicken, buffalo sauce, melted butter, and garlic powder. Cook for 3-5 minutes, until warmed through and evenly coated. Remove from heat.
- Make the dressing. In a small bowl, whisk together the light mayonnaise, Greek yogurt, blue cheese, lemon juice, salt, and pepper. If needed, add a small splash of milk to reach a drizzleable consistency. Taste and adjust seasoning.
- Prepare the vegetables. Thinly slice and prepare the lettuce, celery, cucumber, carrots, capsicum, green onions, and avocado. The mix of vegetables adds freshness, crunch, color, and extra nutrients to the wrap.
- Assemble the wraps. Warm the tortillas briefly. Spread a spoonful of dressing down the center of each one, then layer with the buffalo chicken, romaine lettuce, celery, cucumber, carrots, capsicum, green onions, and avocado.
- Roll and serve. Fold in the sides and roll tightly. Slice in half and serve immediately.
Notes
Important Ingredient Tips: Whole wheat tortillas add extra fiber and pair well with the bold buffalo flavor. If you only have plain hot sauce and no bottled buffalo sauce, mix it with a touch of extra melted butter (roughly 3 parts hot sauce to 1 part butter) to get closer to that classic buffalo flavor. Key Recipe Tips: Dice celery finely for even crunch, keep the dressing separate for meal prep, and swap in extra Greek yogurt for more protein. Storage Tips: Store the chicken, vegetables, and dressing separately in the fridge for up to 3-4 days and assemble just before eating. Make-Ahead Tips: You can prep the vegetables up to 3 days in advance for easy meal-prep lunches through the week. FAQs: Can I make these ahead? Yes. Store the chicken, vegetables, and dressing separately and assemble just before serving. Is blue cheese necessary? No. Ranch dressing or a yogurt-based ranch works well if you’d rather skip it. Can I use flour tortillas instead of whole wheat? Absolutely. Whole wheat just adds a bit of extra fiber. How spicy is this wrap? Moderately spicy. Use less buffalo sauce if you want a milder version. Can I use leftover chicken? Yes, and it works especially well if it’s from my Oven Baked Shredded Chicken, since it stays moist after reheating.
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