Healthy Buffalo Chicken Protein Wraps – Spicy, Satisfying, and Easy

Buffalo chicken is the kind of flavor that never gets old—bold, tangy, and just the right amount of heat. These Healthy Buffalo Chicken Protein Wraps deliver all that punch with a light, fresh twist. They’re quick to make, packed with protein, and perfect for lunch, meal prep, or a no-fuss dinner.

You get the satisfaction of a comfort food classic without the heavy feeling afterward. If you love a balanced meal that still tastes exciting, this recipe is for you.

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Healthy Buffalo Chicken Protein Wraps - Spicy, Satisfying, and Easy

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 cups cooked chicken breast, shredded or diced (rotisserie works great)
• 1/3 cup buffalo sauce (use your favorite brand)
• 1/4 cup plain Greek yogurt (2% or 0%)
• 1 tablespoon light mayonnaise (optional for extra creaminess)
• 1 teaspoon lemon juice or white vinegar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and black pepper to taste
• 4 large whole-wheat or high-protein tortillas
• 1 cup romaine or butter lettuce, shredded
• 1/2 cup celery, finely chopped
• 1/2 cup carrots, grated or matchsticks
• 1/4 cup red onion, thinly sliced (optional)
• 2 tablespoons crumbled blue cheese or feta (optional)
• Fresh cilantro or parsley, chopped (optional)

Method

 

1. Make the buffalo sauce mix: In a bowl, whisk together buffalo sauce, Greek yogurt, mayonnaise (if using), lemon juice, garlic powder, onion powder, and a pinch of pepper. Taste and add a little salt if needed.
2. Add the chicken: Fold the shredded or diced chicken into the sauce until evenly coated. It should be creamy but not soupy.
3. Prep the veggies: Shred the lettuce, chop the celery, grate the carrots, and slice the red onion. Keep them dry to avoid soggy wraps.
4. Warm the tortillas: Heat each tortilla in a dry skillet for 10–15 seconds per side or microwave under a damp paper towel for 10–20 seconds. Warm wraps are more flexible and less likely to tear.
5. Layer the wrap: Place a tortilla on a board. Add a bed of lettuce, then spoon on a quarter of the buffalo chicken. Top with celery, carrots, and onion. Sprinkle a little blue cheese or feta if you like, plus herbs.
6. Wrap it up: Fold the sides in, then roll tightly from the bottom. If serving later, wrap in parchment or foil for a clean hold.
7. Optional crisp: For a warm, toasty finish, lightly sear the rolled wrap in a skillet over medium heat for 1–2 minutes per side.
8. Serve: Slice in half and serve with extra buffalo sauce or a drizzle of light ranch or Greek yogurt dressing.

What Makes This Recipe So Good

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• High protein, low fuss: Cooked chicken meets Greek yogurt sauce for a creamy, high-protein filling without the extra fat.
• Custom heat level: You control the spice. Use mild buffalo sauce or kick it up with extra hot sauce.
• Fresh crunch: Crisp veggies like celery, lettuce, and carrots balance the heat and add texture.
• Meal-prep friendly: Make the filling ahead, then assemble wraps in minutes when you’re ready to eat.
• Great for different diets: Easy to adapt for gluten-free, low-carb, or dairy-free preferences.

Ingredients

• 2 cups cooked chicken breast, shredded or diced (rotisserie works great)
• 1/3 cup buffalo sauce (use your favorite brand)
• 1/4 cup plain Greek yogurt (2% or 0%)
• 1 tablespoon light mayonnaise (optional for extra creaminess)
• 1 teaspoon lemon juice or white vinegar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and black pepper to taste
• 4 large whole-wheat or high-protein tortillas
• 1 cup romaine or butter lettuce, shredded
• 1/2 cup celery, finely chopped
• 1/2 cup carrots, grated or matchsticks
• 1/4 cup red onion, thinly sliced (optional)
• 2 tablespoons crumbled blue cheese or feta (optional)
• Fresh cilantro or parsley, chopped (optional)

Step-by-Step Instructions

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1. Make the buffalo sauce mix: In a bowl, whisk together buffalo sauce, Greek yogurt, mayonnaise (if using), lemon juice, garlic powder, onion powder, and a pinch of pepper.

   Taste and add a little salt if needed.

2. Add the chicken: Fold the shredded or diced chicken into the sauce until evenly coated. It should be creamy but not soupy.
3. Prep the veggies: Shred the lettuce, chop the celery, grate the carrots, and slice the red onion. Keep them dry to avoid soggy wraps.
4. Warm the tortillas: Heat each tortilla in a dry skillet for 10–15 seconds per side or microwave under a damp paper towel for 10–20 seconds.

   Warm wraps are more flexible and less likely to tear.

5. Layer the wrap: Place a tortilla on a board. Add a bed of lettuce, then spoon on a quarter of the buffalo chicken. Top with celery, carrots, and onion.

   Sprinkle a little blue cheese or feta if you like, plus herbs.

6. Wrap it up: Fold the sides in, then roll tightly from the bottom. If serving later, wrap in parchment or foil for a clean hold.
7. Optional crisp: For a warm, toasty finish, lightly sear the rolled wrap in a skillet over medium heat for 1–2 minutes per side.
8. Serve: Slice in half and serve with extra buffalo sauce or a drizzle of light ranch or Greek yogurt dressing.

How to Store

• Filling: Store the buffalo chicken mixture in an airtight container in the fridge for up to 3–4 days.
• Veggies: Keep chopped vegetables in separate containers lined with paper towels to maintain crispness.
• Assembled wraps: Best eaten within 24 hours. Wrap tightly in parchment or foil and refrigerate.

  If adding cheese or dressing, keep it light to avoid sogginess.

• Meal prep tip: Pack tortillas and fillings separately, then assemble right before eating.

Why This is Good for You

• Protein for satiety: Chicken and Greek yogurt help keep you full and support muscle repair.
• Fiber and crunch: Whole-wheat tortillas and fresh veggies add fiber, which supports digestion and steady energy.
• Lighter sauce: Greek yogurt cuts down on saturated fat compared to heavy dressings while still giving that creamy texture.
• Balanced macros: You get a smart balance of protein, complex carbs, and healthy fats, especially if you add a sprinkle of cheese or avocado.

Pitfalls to Watch Out For

• Too much sauce: Overmixing or over-saucing can make wraps soggy. The filling should be creamy but not dripping.
• Wet veggies: Pat veggies dry. Excess moisture weakens tortillas and causes tearing.
• Cold tortillas: Stiff tortillas crack.

  Warm them briefly to keep the wrap intact.

• Overstuffing: It’s tempting to pile it on, but too much filling makes rolling messy and can split the wrap.
• Sodium overload: Buffalo sauce can be salty. Taste before salting and choose a lower-sodium brand if needed.

Recipe Variations

• Low-carb option: Use large lettuce leaves or low-carb tortillas. Add avocado for extra satisfaction.
• Dairy-free: Skip yogurt and cheese.

  Use a dairy-free yogurt or a little olive oil mayo to achieve creaminess.

• Extra veggies: Add cucumber slices, shredded cabbage, or thin bell pepper strips for more crunch and volume.
• High-heat lovers: Stir in cayenne or extra hot sauce. A pinch of smoked paprika adds depth without more salt.
• Grilled wrap: After rolling, press in a panini press or grill pan for charred marks and a toasty exterior.
• Ranch twist: Swap part of the buffalo sauce for light ranch or add a drizzle inside for a classic combo.
• Different protein: Try shredded turkey, canned chicken, or baked tofu for a non-chicken take.

FAQ

Can I use canned chicken?

Yes. Drain it well and break it up with a fork before mixing with the sauce.

It’s a fast, budget-friendly option.

What’s the best buffalo sauce to use?

Choose a sauce you already like. For a cleaner ingredient list, look for one with minimal additives and moderate sodium. Medium heat works for most people.

How do I make this spicier without changing the flavor?

Add a dash of cayenne or a few drops of your favorite hot sauce to the mixture.

You can also sprinkle crushed red pepper over the filling.

Can I make this ahead for lunch?

Absolutely. Prep the filling and veggies up to 3–4 days ahead. Assemble the wrap the morning of or right before eating for the best texture.

What if I don’t like blue cheese?

Skip it or use feta for a tangy bite.

You could also add a small amount of shredded cheddar or mozzarella for a milder flavor.

How can I reduce calories further?

Use low-calorie or low-carb tortillas, skip the mayo, and go light on cheese. Load up on lettuce, celery, and carrots to keep it filling.

Can I serve this warm?

Yes. Warm the chicken mixture gently in a skillet before building the wrap, then toast the assembled wrap for a minute per side.

Final Thoughts

Healthy Buffalo Chicken Protein Wraps bring together bold flavor, satisfying protein, and fresh crunch in a fast, weeknight-friendly package.

They’re easy to customize and even easier to meal prep. Whether you like them mild, spicy, or somewhere in between, this is the kind of go-to recipe that fits busy schedules and balanced eating. Keep a batch of filling in the fridge, and you’ll never be far from a crave-worthy, wholesome meal.