Buffalo Chicken Wraps are a quick, spicy, and satisfying meal perfect for lunch or meal prep. Combining tender chicken tossed in tangy buffalo sauce with crisp veggies and creamy dressing, these wraps deliver classic wing flavors in a convenient handheld form. They’re easy to customize, great for busy weekdays, and ready in just minutes.
FULL RECIPE
Ingredients
- 2 cups cooked shredded chicken breast (rotisserie or homemade)
- 1/3 cup buffalo wing sauce
- 4 large flour tortillas or wraps
- 1 cup shredded romaine or iceberg lettuce
- 1/2 cup shredded carrots
- 1/2 cup diced celery
- 1/2 cup diced tomatoes
- 1/2 cup shredded cheddar cheese (optional)
- 1/4 cup ranch or blue cheese dressing
- 1 tablespoon chopped fresh parsley (optional)
Directions
- In a large bowl, combine the shredded chicken and buffalo sauce. Mix until the chicken is evenly coated.
- Lay out the tortillas on a clean surface. Spread a spoonful of ranch or blue cheese dressing on each tortilla.
- Top each with an even amount of lettuce, carrots, celery, tomatoes, and shredded cheese.
- Divide the buffalo chicken mixture evenly among the tortillas.
- Sprinkle with fresh parsley if desired.
- Fold in the sides of each tortilla, then roll tightly to form wraps.
- Slice in half and serve immediately, or wrap in foil or parchment for meal prep.
Nutrition Facts
- Calories: 420
- Total Fat: 18g
- Saturated Fat: 6g
- Cholesterol: 80mg
- Sodium: 1150mg
- Total Carbohydrates: 34g
- Dietary Fiber: 3g
- Sugars: 3g
- Protein: 28g
The Origin and Popularity of Buffalo Chicken
Buffalo chicken originated in Buffalo, New York, as a signature flavor created by tossing fried chicken wings in a tangy and spicy cayenne pepper-based sauce. This iconic flavor quickly gained nationwide popularity, expanding beyond wings to other dishes, such as sandwiches, dips, and wraps. The Buffalo chicken wrap combines this beloved sauce with fresh vegetables and soft tortillas, offering a convenient, handheld meal that is perfect for busy lifestyles and meal prepping. Its popularity continues to grow due to its bold flavors and ease of customization.
Nutritional Benefits of Buffalo Chicken Wraps
Buffalo chicken wraps offer a balanced combination of protein, fiber, and healthy fats, making them a nutritious choice for lunch or dinner. The lean chicken breast provides a rich source of high-quality protein essential for muscle repair and overall health. Fresh vegetables like lettuce, celery, and carrots add dietary fiber, vitamins, and minerals that support digestion and immune function. When paired with moderate amounts of cheese and dressing, the wrap delivers satisfying fats and calcium, although it’s wise to monitor sodium levels due to the buffalo sauce.
Health Considerations and Modifications
While delicious, traditional buffalo sauce can be high in sodium and sometimes contains butter, which may increase saturated fat intake. For those seeking healthier alternatives, using a homemade buffalo sauce with less salt and substituting Greek yogurt for butter can reduce calories and unhealthy fats. Additionally, choosing whole wheat or low-carb tortillas boosts fiber content and helps manage blood sugar. To further lighten the wrap, skip the cheese or use reduced-fat options and opt for a light ranch or blue cheese dressing to keep the creamy texture without extra calories.
Customizing Your Buffalo Chicken Wrap
One of the best things about buffalo chicken wraps is their versatility. You can easily customize ingredients based on your preferences or dietary needs. For extra crunch, add sliced cucumbers or bell peppers. For a smoky twist, mix in some grilled onions or a dash of smoked paprika in the chicken sauce. Vegetarians can substitute shredded jackfruit or tofu tossed in buffalo sauce to replicate the spicy flavor. You can also experiment with different cheeses like pepper jack or mozzarella or add avocado slices for creaminess and healthy fats.
Perfect Pairings and Serving Suggestions
Buffalo chicken wraps pair wonderfully with a variety of sides and beverages. Classic accompaniments include crunchy celery sticks, carrot sticks, or a simple mixed green salad with a light vinaigrette. For a heartier meal, consider serving with baked sweet potato fries or a crisp coleslaw to balance the heat of the buffalo sauce. Refreshing drinks like iced tea, lemonade, or a cold beer complement the spicy flavors well. For a party setting, cut wraps into smaller pinwheels for easy finger food options.
Meal Prep and Storage Tips
Buffalo chicken wraps are ideal for meal prepping thanks to their portability and flavor retention. When preparing ahead, store the buffalo chicken mixture and vegetables separately to keep the wraps from becoming soggy. Assemble the wraps just before eating for the best texture and taste. Wraps can be kept fresh in airtight containers or wrapped tightly in foil or plastic wrap for up to 3 days in the refrigerator. If desired, the chicken mixture can be frozen separately for up to 2 months and thawed overnight before use.
Spice Level Adjustments
The signature heat of buffalo sauce is a major draw but can be adjusted to suit different palates. For those who enjoy a mild flavor, mixing buffalo sauce with a little mayonnaise or ranch dressing can soften the spice. For heat lovers, adding extra hot sauce or cayenne pepper can ramp up the kick. Additionally, incorporating cooling ingredients such as sliced avocado, shredded lettuce, or creamy dressing helps balance the spiciness and adds textural contrast.
Buffalo Chicken Wraps for Kids and Families
Buffalo chicken wraps can be a family-friendly meal if adapted for younger or more sensitive eaters. To reduce the spiciness, use a mild buffalo sauce or blend it with ranch dressing to create a flavorful but gentler sauce. Serving the chicken separately as a dip with tortilla chips or veggies allows kids to customize their bites. The colorful combination of vegetables also helps entice picky eaters with its appealing texture and freshness. This wrap is a great way to introduce children to bolder flavors while maintaining balance and nutrition.
The Role of Buffalo Chicken Wraps in a Balanced Diet
Incorporating buffalo chicken wraps into a balanced diet can provide variety and excitement while meeting nutritional goals. The combination of lean protein, fresh vegetables, and carbohydrates supports energy levels and muscle recovery. By controlling portion sizes and choosing healthier ingredient alternatives, these wraps fit well into weight management plans. They also offer an opportunity to enjoy bold flavors without resorting to fried fast foods, especially when homemade with fresh, whole ingredients.
Tips for Making Buffalo Chicken Wraps Ahead
Preparing buffalo chicken wraps ahead of time can save effort during busy days, but certain techniques help maintain their freshness and taste. Keep wet ingredients like buffalo sauce and dressings separate from the wraps until ready to eat. Use sturdy tortillas to prevent tearing and sogginess. Wrapping the assembled wraps tightly in foil or plastic wrap helps them hold shape and reduces air exposure. Reheating gently in a microwave or skillet ensures the chicken stays warm without drying out the vegetables or tortilla.
Conclusion
Buffalo chicken wraps offer a delicious and convenient way to enjoy the iconic flavors of buffalo wings in a portable meal form. Their versatility allows easy customization for various tastes and dietary needs, making them a favorite for quick lunches, meal prep, or family dinners. With balanced nutrition and satisfying textures, they provide a flavorful option that fits well into a healthy lifestyle. Whether served mild or spicy, these wraps continue to capture the bold and tangy essence of buffalo chicken in every bite.