I’m all about lunches that are satisfying but still feel light, and this Buffalo chicken wrap hits the mark every time. Crisp lettuce, sweet carrots, and juicy tomatoes pair with tender, protein-packed chicken seasoned with a healthy Buffalo-inspired spice blend. A touch of tangy ranch and blue cheese rounds it out, making this wrap a perfectly balanced, crave-worthy meal.
Healthy Buffalo Chicken Wraps for Meal Prep
These Buffalo chicken wraps are a lighter take on a classic favorite. By using a Buffalo seasoning instead of heavy sauce, I get all the spice and flavor without extra calories. The veggies add crunch, nutrition, and freshness, while the chicken keeps it protein-forward.
This Buffalo chicken salad wrap is incredibly versatile–eat it fresh, take it for lunch on the go, or prep multiple wraps for the week. The combination of textures, flavors, and the ability to control dressing and cheese quantities makes these Buffalo wraps feel indulgent without being overly rich.
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Layer to Prevent Soggy Wraps
When assembling your healthy Buffalo chicken wrap, I recommend placing the lettuce and other vegetables directly against the tortilla, then topping with the Buffalo chicken. This simple layering prevents the tortilla from getting soggy from the chicken’s moisture or the ranch dressing.
Buffalo Chicken Wrap Recipe
Ingredients
For the Chicken:
- 1½ pounds boneless, skinless chicken breasts (cubed*)
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon ground paprika
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 2 tablespoons olive oil
For the Wraps:
- 2-3 cups shredded romaine lettuce
- 2 Roma tomatoes (chopped)
- ¾ cup shredded carrots
- 4 large flour tortillas (**)
- ½ cup ranch dressing (plus more for serving)
- ¼ cup crumbled blue cheese
Instructions
For the Chicken
- Season the chicken with onion powder, garlic powder, paprika, salt, and black pepper.1½ pounds boneless, skinless chicken breasts, ½ teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon ground paprika, ½ teaspoon kosher salt, ¼ teaspoon ground black pepper
- Heat the oil in a large skillet set over medium-high heat.2 tablespoons olive oil
- Add in the chicken, and cook for 8-10 minutes, flipping the pieces halfway, until browned and cooked through.
For Assembly
- Arrange the cooked chicken, shredded lettuce, chopped tomatoes, and shredded carrots in the middle of each tortilla.2-3 cups shredded romaine lettuce, 2 Roma tomatoes, ¾ cup shredded carrots, 4 large flour tortillas
- Drizzle ranch or blue cheese dressing on top, and sprinkle crumbled blue cheese over the top.½ cup ranch dressing, ¼ cup crumbled blue cheese
- Roll up the tortillas into a burrito.
- Slice in half and serve with extra ranch or blue cheese dressing, if desired.
Notes
- If you’re craving even more Buffalo flavor, try filling your wrap with my grilled Buffalo chicken breast.
- If your wraps are breaking when you roll them, warm them gently in the microwave to make them more pliable.
- Layer the lettuce and other veggies on top of the chicken instead of under it. This keeps the tortilla from getting soggy if you’re prepping ahead.
- Don’t overstuff the wraps, or the filling will leak out and make a mess.
- Wrap tightly to keep everything neat.
- Want to warm it up? Place the wrap on a clean skillet set over medium-high heat. Let it heat up for about 3 minutes on each side, or until the tortilla is golden brown and crispy.
- If you’re like me and love extra spice, drizzle some of your favorite hot sauce into the wrap along with the blue cheese or ranch.
- Use butter bibb lettuce instead of tortillas, or opt for low-carb or keto wraps.
- Use low-fat or lite ranch dressing.
Note: Water, salt, pepper, oil, and broth are not counted as ingredients on this site.
How to Make a Buffalo Chicken Wrap Step by Step
Cook the Chicken: Cube and season 1½ pounds boneless, skinless chicken breasts with ½ teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon ground paprika, ½ teaspoon kosher salt, and ¼ teaspoon ground black pepper. Heat 2 tablespoons of olive oil in a large skillet set over medium-high heat. Add in the chicken, and cook for 8-10 minutes, flipping the pieces halfway, until browned and cooked through to 165°F.
Fill the Wrap: Arrange the cooked chicken, 2-3 cups shredded romaine lettuce, 2 Roma tomatoes (chopped), and ¾ cup shredded carrots in the middle of each of 4 large flour tortillas. Drizzle ½ cup ranch dressing or blue cheese dressing on top, and sprinkle ¼ cup crumbled blue cheese over the top. Take care not to overstuff the wraps, or they will be difficult to roll and fall apart when you try to eat them.
Roll the Wrap: Roll up the tortillas tightly into a burrito. A simple roll works well, but you can also tuck in the bottom by folding it up towards the filling before rolling for better security. Slice in half and serve with extra ranch or blue cheese dressing for dipping.
How to Store and Freeze
I always store leftover Buffalo chicken wraps individually wrapped in plastic wrap in a Ziplock bag. They will keep well this way for up to 3 days in the refrigerator or up to 3 months in the freezer. Let thaw overnight in the refrigerator before enjoying cold or gently warmed in a pan or the microwave.
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