This quick and easy Healthy Buffalo Chicken Wrap includes spicy Buffalo chicken tenders, crunchy veggies, and creamy blue cheese yogurt dressing! It comes together in less than 30 minutes, making it perfect for a healthy weeknight meal.
This Healthy Buffalo chicken wrap holds a special place in my heart; it’s one of the first healthy recipes I made when I started my weight loss journey back in 2010!
This Cheeseburger Wrap, Vegetarian Burrito, Turkey Wrap with Bacon are other delicious healthy wrap recipes to put on the menu plan for the busy work week.
Reasons You’ll Love Recipe!
- It comes together in less than 30 minutes. When it comes to easy recipes, this Buffalo chicken wrap takes the cake!
- It’s healthy, comfort food. You can eat this Buffalo chicken wrap without any guilt!
- Everyone loves it. This family-friendly dinner is one of my most requested meals.
- You can make it ahead of time. When you prepare the chicken ahead of time, this meal comes together in less than 15 minutes! I’ll give some make-ahead tips below.
Ingredients
- Boneless skinless chicken breasts – To prepare the best recipe, I start with high-quality organic chicken breasts.
- Seasoning – Whenever I make chicken recipes, I often start with a blend of garlic powder, onion powder, salt, and pepper. This seasoning gives the chicken great flavor without overpowering the rest of the recipe.
- Hot sauce – We love spicy, so I add a full ½ cup of hot sauce to this recipe. However, you can customize the spice to match your taste.
- Butter – Buffalo wing sauce is prepared using butter and hot sauce. 2 tablespoons of butter is all that’s needed to create a delicious buffalo sauce for this wrap.
- Yogurt blue cheese (not pictured) – I use Marie’s yogurt blue cheese dressing. You’ll find this in the produce section of your grocery store.
- Tortilla (not picture) – I use medium size flour tortillas.
How to Make a Healthy Buffalo Chicken Wrap
- Cut the chicken breasts into small strips or chicken tenders.
- Season the chicken with garlic powder, onion powder, salt, and pepper.
- Heat a tablespoon of olive oil in a large skillet over medium heat. Add the chicken and cook until cooked. There shouldn’t be any pink, and juices should run clear.
- Reduce the heat to low and add in the butter. After the butter melts, remove from the heat and pour in the hot sauce. Toss to coat the chicken with the Buffalo sauce.
- Spread two tablespoons of blue cheese yogurt dressing in the center of the tortilla. Add the veggies and chicken. Then roll up and enjoy.
Cooking tips
Switch up the cheese – The blue cheese dressing adds a lot of cool creamy flavor. However, you can add extra flavor with sharp shredded cheddar, pepper jack cheese, or provolone.
Add in extra veggies – Shredded carrots, shredded cabbage, diced celery, or chopped avocado taste delicious in these spicy wraps.
Substitute ranch dressing – As someone born and raised in Buffalo, NY, it’s a sin to use ranch dressing on anything that includes Buffalo hot sauce. But, I understand not everyone enjoys the strong flavor of blue cheese. So, using ranch dressing is acceptable.
Grill the wraps – If you have a grill pan and extra time, I recommend grilling these wraps at least once. Fill the wraps with all the ingredients, substituting shredded cheese for the blue cheese, and grill until the cheese melts. Serve the blue cheese on the side to dip. So good!
If the tortillas are not large enough to hold in the ingredients when grilling, fold it over into a quesadilla and grill it that way.
Use cooked shredded chicken. These Buffalo chicken wraps come together in less than fifteen minutes when using leftover rotisserie chicken, plain shredded chicken made in the crockpot, or any basic cooked chicken.
Melt the butter in a large skillet over medium heat, and then add in the shredded chicken. Cook for a few minutes until the chicken is warmed through, and then pour in the hot sauce and toss to coat. Then, assemble your wraps.
Keep it low or no carbs. Serve this wrap in a lettuce wrap or in a salad to keep the carbs down.
Storage tips
The chicken can be made up to 4 days ahead of time and stored in the refrigerator. For maximum freshness, I recommend storing it in glass containers. These Ello glass containers are my favorite. Reheat the chicken in the microwave for 1-2 minutes, and then continue with the recipe.
You can also freeze the cooked Buffalo chicken ahead of time. Freeze in glass containers or freezer bags. To reheat, let it thaw overnight in the refrigerator, warm up in the microwave for 1-2 minutes, and then continue with the recipe.
Another meal prep idea is to trim, cut, and season the chicken up to 2 days ahead of time. Then continue with the recipe on the night you’re going to cook it.
FAQs
Frank’s hot sauce is the brand to choose for an authentic buffalo sauce flavor. If you can’t find Frank’s, then use your favorite hot sauce brand.
Yes, Buffalo chicken is spicy. However, you can control the spice by the amount of hot sauce used in the recipe. For a more intense flavor, then use more hot sauce.
Because Buffalo sauce includes hot sauce and butter, I wouldn’t say it’s the healthiest food you’ll ever eat.
Hot sauce doesn’t have fat and is low in calories; however, it’s high in sodium. If you’re keeping track of sodium, then use less hot sauce.
Butter does add fat and calories to Buffalo sauce. However, by reducing the amount of butter, you can lower the fat and calories.
1-2 tablespoons of butter adds silky, delicious flavor without all the added fat and calories.
There are 472 calories in this homemade Buffalo chicken wrap recipe. The calories can be higher or lower depending on the final ingredients you choose to use.
You can leave out the butter to significantly reduce the saturated fat in this recipe.
Spread creamy blue cheese or ranch dressing on the flour tortilla before rolling it up. Then, fill your Buffalo chicken wrap with lettuce, tomatoes, sliced onions, shredded carrots, or any of your favorite crunchy vegetables.
I often serve Buffalo chicken wraps with a green salad, fresh-cut veggies, roasted potatoes, or some store-bought oven-baked sweet potato fries.
When I want to keep it super easy, I’ll serve the wraps with store-bought chips or even tater tots.
Healthy Buffalo Chicken Wrap
Equipment
- sharp knife
- cutting board
- Large skillet
Ingredients
- 2 lbs skinless and boneless chicken breasts cut into strips
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon ground pepper
- 1 tablespoon olive oil
- 1/2 cup Frank's hot sauce
- 2 tablespoons salted butter
- 6 medium flour tortillas
- 6 tablespoons blue cheese yogurt dressing
- tomato slices
- onion slices
- shredded lettuce
Instructions
- Season the chicken with garlic powder, onion powder, salt, and pepper.
- Heat the olive oil in a large skillet over medium heat. Add the chicken and cook until no longer pink, and juices run clear. This should take around 7-10 minutes.
- Reduce the heat to low and add in the butter with the chicken After the butter melts, remove the pan from the heat and pour in the hot sauce. Toss to coat the chicken with the Buffalo sauce.
- Spread two tablespoons of blue cheese yogurt dressing in the center of a tortilla. Add the vegetables and about 1/3 cup of the chicken. Repeat with the rest of the tortillas.
Notes
Storage tips
The chicken can be made up to 4 days ahead of time and stored in the refrigerator. For maximum freshness, I recommend storing it in glass containers. Reheat the chicken in the microwave for 1-2 minutes, and then continue with the recipe. You can also freeze the cooked Buffalo chicken ahead of time. Freeze in glass containers or freezer bags. To reheat, let it thaw overnight in the refrigerator, warm up in the microwave for 1-2 minutes, and then continue with the recipe. Another meal prep idea is to trim, cut, and season the chicken up to 2 days ahead of time. Then continue with the recipe on the night you’re going to cook it.Nutrition
More Buffalo chicken recipes
- Buffalo Chicken Soup
- Healthy Buffalo chicken dip
- Crockpot Buffalo Chicken
- Buffalo Chicken Macaroni and Cheese
- Buffalo Turkey Burgers
- Buffalo Chicken Tenders
Have you tried this Buffalo Chicken Wrap recipe? If so, I’d love for you to rate this recipe and leave a comment below. We all learn from each other’s experiences. Also, it would be awesome if you could share a picture on Instagram and tag it #organizeyourselfskinny. I can’t wait to see it!
Suzanne says
Where do you find the low cal wraps? I am also a Buffalonian. Where are they locally? Thank you!
Tammy Kresge says
I find them in shredded cheese section of Wegmans. I know that’s weird but that’s typically where I see them.
Susan says
I’m wondering how these wraps would be with paleo and gluten free tortillas…Hmm…
WannaBHealthy says
Can’t wait to try this with my Buffalo chicken loving family. It sounds delicious! I think I might also add some chopped celery to the chicken after it’s cooked for a bit more crunch.
Kate says
Thanks for this recipe. I had never heard of blue cheese yogurt dressing before, but I found some at the store and it is delicious! My husband liked these wraps even though I used low carb, super healthy tortillas. 🙂
Annie says
I have found a great yogurt blue cheese for only 45 cals per 2 tbs! Its by Bolthouse Farms, found in HyVee and Target! Its AMAZING!
Kerri says
The bolthouse yogurt dressings are amazing!!! I have about 5 different varieties in my fridge.
Sherri says
Do you have a blue cheese yogurt dressing recipe???
Laura says
My son would LOVE this for lunch during the week. Any tips as to how to send it to school with him for lunchtime?
Tammy says
You can either send it all ready prepared and wrapped in plastic wrap or foil or send all the components in separate containers and he can assemble at lunch. That is how I would do it. Let me know how it turns out for ya.
Courtney says
I’m so glad I found this site! I’m definitely going to be trying these. I’m new to buffalo chicken (can’t stand chicken on the bone), so I have no clue how spicy is recipe is. Would it be ok for a little guy? He’s not completely anti spicy food!
Tammy says
HI Courtney! This recipe is really good but it is spicy. MY oldest LOVES hot sauce so she can chow it down but my 4 year old will not eat it. SO I just put some chicken aside for her before I put the hot sauce in.
Sandi says
When freezing these do you add lettuce too? Or add it before eating?
Tammy says
No lettuce does not freeze well. Add after you make it. Thanks for stopping by.
Jessica says
This is a bit late but I found your blog recently I wanted to let you know I LOVE THIS RECIPE! I haven’t found your wraps, but even with a tortilla they are AWESOME. Even my skinny husband likes it when I make these. Thanks so much for the idea and recipe.
Also, if you have any ideas or suggestions on HOW you remember to record your food in your journal, I would appreciate it. I seem to make it through breakfast and then forget the thing exists until after dinner.
Tammy says
Hi Jessica! You are not late at all. I am so glad you tried this recipe and enjoyed it. It is also one of my hubs favorites. As for the food journal that is a great post idea. I will give it some thought and put it together for this week or next.
Thanks for stopping by and have a great night!
Courtney says
I made these tonight with the light flatout wraps(90 calories per wrap), added some chopped celery and used the Marie’s yogurt dressing…very tasty. My boyfriend loved them too! These will definitely be in the dinners to repeat rotation! Thanks Tam!
NIcole says
I agree with one of the posters that said add chopped celery…I need my celery with buffalo and blue cheese…also the wrap is great at 90 calories…that rocks!
Lindsay says
YUM! That has my name written all over it! Don’t you love the yogurt dressings?!?! I tried a yogurt ranch dressing last week by Marie’s and it was awesome! My next step is to try making my own out of fat free yogurt and see how it tastes. We’ll see! Love this recipe. I know my hubby would love it too!
Tammy says
I just saw that Marie’s had yogurt dressing. That will be next on my list to try!