Have you ever craved the spicy kick of buffalo wings but wanted something a bit lighter? That's exactly how I felt last week when Emily and I were brainstorming dinner ideas. These healthy buffalo chicken wraps totally saved the day! They're packed with all that zesty buffalo flavor but wrapped up in a much more nutritious package that won't leave you feeling guilty.
I've been making these wraps for quick lunches and easy dinners for years now, and they've become one of our family favorites. There's something so satisfying about that perfect balance of spicy chicken, cool crisp veggies, and creamy ranch dressing all bundled up in a soft tortilla. And the best part? They're ready in just 25 minutes!
why you will like these healthy buffalo chicken wraps
- Ready in less than 30 minutes – perfect for busy weeknights!
- Packed with protein but lighter than traditional buffalo wings
- Customizable with your favorite veggies and spice level
- Great for meal prep – make the chicken ahead and assemble when needed
- Kid-friendly (Emily gives them two thumbs up!)
- Portable for lunches or picnics
- Perfect balance of spicy, creamy, and crunchy textures
Ingredients for healthy buffalo chicken wraps
- 1 pound boneless skinless chicken breasts
- 1 tablespoon olive oil
- ½ cup Frank's buffalo wings sauce (or your favorite hot sauce)
- ½ teaspoon smoked paprika (regular works too)
- ½ teaspoon garlic powder
- Pinch of salt
- 4 large flour tortillas (whole wheat for extra nutrition)
- ½ cup ranch dressing (or blue cheese if you prefer)
- 2 cups romaine lettuce, chopped
- ½ cup shredded carrot
- ½ of a medium red onion, cut into half moons
- ½ cup shredded cheddar cheese
instructions for making healthy buffalo chicken wraps
- Cut the chicken breast into long, thin strips. This helps them cook quickly and evenly. (Plus they fit better in the wrap this way!)
- In a small bowl, mix together olive oil, hot sauce, paprika, garlic powder, and salt. Add the chicken strips and let them marinate for at least 10 minutes. (I sometimes prep this in the morning and let it sit in the fridge all day for even more flavor!)
- Heat a large non-stick skillet over medium-high heat and add the chicken strips. Cook for about 4-5 minutes, stirring occasionally, until fully cooked and no longer pink. The sauce will get all bubbly and coat the chicken beautifully.
- While the chicken cooks, lay the tortillas on a plate. Top each with a handful of lettuce, about 2 tablespoons of ranch dressing, and sprinkle with carrots, onions, and cheese. I like to put the veggies down first so they don't get soggy from the hot chicken.
- Place a few chicken strips down the center of each tortilla. Don't overstuff them or they'll be impossible to roll up! (Trust me, I learned this the hard way!)
- Roll up tightly like a burrito: fold in the sides, then roll from the bottom up, tucking in the sides as you go.
- For an extra crispy exterior (which is totally amazing), you can place the wraps seam-side down in a clean skillet for 1-2 minutes per side until golden brown.
- Serve with extra hot sauce or dressing on the side, if desired. Enjoy!
storage and reheating tips for buffalo chicken wraps
- To Store: Keep leftover buffalo chicken wraps tightly wrapped in foil or plastic wrap and refrigerate for up to 3 days.
- To Freeze: The fully assembled wraps don't freeze well (the veggies get soggy), but you can wrap the buffalo chicken filling separately in an airtight container and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
- To Reheat: Warm buffalo chicken wraps in a skillet over medium heat for 2-3 minutes per side until heated through and crispy. Alternatively, microwave for 1-2 minutes, though the tortilla may become softer.
- For Meal Prep: Prepare the chicken and chop the veggies up to 3 days ahead. Store them separately in airtight containers in the refrigerator. Assemble the wraps just before serving for the best texture.
variations of healthy buffalo chicken wraps
These wraps are super versatile, and I've made so many different versions over the years. Here are some of my favorite ways to switch things up:
- Low-carb option: Replace the tortilla with large lettuce leaves for a lighter meal. Romaine hearts or butter lettuce works great for this!
- Vegetarian version: Substitute the chicken with roasted cauliflower tossed in the same buffalo sauce. It's surprisingly delicious and Emily doesn't even miss the meat!
- Spice adjustments: Is your family split on spice tolerance like mine? Make the chicken with a milder sauce, then offer extra hot sauce on the side for those who want more heat.
- Breakfast wrap: Add scrambled eggs to the buffalo chicken for an amazing protein-packed breakfast wrap. Weird combo? Maybe. Delicious? Absolutely!
- Creamy avocado: Add sliced avocado or guacamole for extra creaminess and healthy fats. This makes the wraps even more filling and satisfying.
- Greek yogurt swap: Replace the ranch dressing with Greek yogurt mixed with a little ranch seasoning for a higher protein, lower calorie option.
Have you ever tried buffalo chicken in a quesadilla format? Just saying, it's pretty life-changing too!
frequently asked questions about healthy buffalo chicken wraps
Yes! These Buffalo Chicken Wraps are a healthier alternative to traditional buffalo wings. They're packed with lean protein from chicken breast, contain fresh vegetables like romaine lettuce, carrots, and red onions, and can be made even healthier by using whole wheat tortillas or reducing the amount of dressing.
Each Buffalo Chicken Wrap contains approximately 450-500 calories, depending on the exact size of your tortilla and how much dressing you use. You can reduce the calorie count by using a light ranch dressing or reducing the cheese.
Great sides include a simple green salad, sweet potato fries, celery and carrot sticks with blue cheese dip, coleslaw, or a light soup. For a healthier option, roasted vegetables or a cucumber salad work perfectly.
Absolutely! Prepare the buffalo chicken and chop the veggies up to 1 day ahead, storing them separately in airtight containers. For longer storage, freeze the chicken filling for up to 3 months. When ready to eat, simply reheat the chicken and assemble fresh wraps for the best texture and flavor.
Recipes you may like
- Creamy Tuscan Chicken Pasta with Sun-Dried Tomatoes and Spinach – Another easy chicken dinner with amazing flavors!
- Old-Fashioned Baked Macaroni and Cheese – The perfect comfort food side dish to balance these spicy wraps.
- Air Fryer Sweet Potato Wedges – These make the BEST side dish for buffalo chicken wraps!
conclusion
These healthy buffalo chicken wraps have saved dinner at our house more times than I can count. They're that perfect combination of quick, nutritious, and so delicious that even picky eaters will devour them. The spicy buffalo chicken paired with cool, crisp veggies and creamy dressing creates a flavor combination that's just unbeatable.
What I love most about this recipe is how flexible it is – make it spicier, milder, add different veggies, or switch up the proteins based on what you have on hand. It's one of those recipes that proves eating healthier doesn't mean sacrificing flavor.
Have you tried making buffalo chicken wraps at home? I'd love to hear your favorite variations! And if you make these, be sure to save the recipe to Pinterest for later – your future hungry self will thank you!
Healthy Buffalo Chicken Wraps
Equipment
- Large Non-stick Skillet
Ingredients
Buffalo Chicken
- 1 pound boneless skinless chicken breasts
- 1 tablespoon olive oil
- ½ cup Frank's buffalo wings sauce or similar hot sauce
- ½ teaspoon smoked paprika or regular paprika
- ½ teaspoon garlic powder
- 1 pinch salt
Wrap Assembly
- 4 large flour tortillas whole wheat for extra nutrition
- ½ cup ranch dressing or blue cheese dressing
- 2 cups romaine lettuce chopped
- ½ cup shredded carrot
- ½ medium red onion cut into half moons
- ½ cup shredded cheddar cheese
Instructions
- Cut the chicken breast into long, thin strips. This helps them cook quickly and evenly.
- In a small bowl, mix together olive oil, hot sauce, paprika, garlic powder, and salt. Add the chicken strips and let them marinate for at least 10 minutes, or up to 24 hours.
- Heat a large non-stick skillet over medium-high heat and add the chicken strips. Cook for about 4-5 minutes, stirring occasionally, until fully cooked and no longer pink.
- While the chicken cooks, lay the tortillas on a plate. Top each with a handful of lettuce, about 2 tablespoons of ranch dressing, and sprinkle with carrots, onions, and cheese.
- Place a few chicken strips down the center of each tortilla. Don't overstuff them or they'll be impossible to roll up!
- Roll up tightly like a burrito: fold in the sides, then roll from the bottom up, tucking in the sides as you go.
- For an extra crispy exterior, you can place the wraps seam-side down in a clean skillet for 1-2 minutes per side until golden brown.
- Serve with extra hot sauce or dressing on the side, if desired.
Notes
Nutrition
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