Buffalo Chicken Wraps

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Buffalo Chicken Wraps are a mouthwatering combination of spicy, tangy, creamy, and crunchy flavors wrapped up in a soft flour tortilla. Inspired by the classic Buffalo chicken wings, these wraps take all the beloved elements—spicy Buffalo chicken, cooling ranch or blue cheese dressing, crisp lettuce, fresh vegetables, and melted cheese—and pack them into a handheld, easy-to-eat meal. These wraps are perfect for lunch, dinner, meal prep, or even a protein-packed snack, offering a high-protein, satisfying dish that is incredibly quick to prepare and bursting with bold flavors.

Whether you’re a fan of spicy foods or looking for a healthier alternative to fried Buffalo wings, these wraps will become one of your go-to meals. The best part? They’re fully customizable—you can adjust the spice level, swap ingredients to fit your dietary preferences, or add extra toppings to enhance the texture and flavor. Plus, they’re easy to meal prep by cooking the chicken in advance and assembling the wraps when you’re ready to eat. With the perfect balance of heat, creaminess, and crunch, these wraps will quickly become a household favorite.

Why You’ll Love This Recipe

  • Packed with Flavor: A perfect balance of spicy, tangy, and creamy flavors. The Buffalo sauce brings heat, while the ranch or blue cheese dressing cools things down, making every bite irresistible.
  • Quick & Easy: Ready in under 30 minutes, making it a perfect meal for busy weeknights or a quick and easy lunch.
  • High in Protein: Chicken is an excellent source of lean protein, keeping you full and satisfied for hours. If you’re following a high-protein diet, this meal is a great choice.
  • Customizable: You can use grilled, shredded, or crispy chicken, switch up the sauces, or add extra toppings to match your taste.
  • Perfect for Meal Prep: Make the Buffalo chicken ahead of time, store it in the fridge, and assemble the wraps fresh when you’re ready to eat.

Ingredients

For the Buffalo Chicken:

  • 2 boneless, skinless chicken breasts (or 2 cups shredded cooked chicken)
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 tablespoon olive oil
  • ⅓ cup Buffalo sauce (such as Frank’s RedHot)
  • 1 tablespoon butter, melted
  • 1 teaspoon honey (optional, for a hint of sweetness)

For the Wraps:

  • 4 large flour tortillas (or whole wheat for a healthier option)
  • ½ cup ranch dressing or blue cheese dressing
  • 1 cup shredded lettuce (romaine or iceberg)
  • ½ cup diced tomatoes
  • ½ cup shredded carrots (optional, for extra crunch)
  • ½ cup shredded cheddar cheese (or blue cheese crumbles)
  • ½ avocado, sliced (optional)
  • ¼ cup thinly sliced red onions (optional)

For Garnishing & Serving:

  • Extra Buffalo sauce for drizzling
  • Extra ranch or blue cheese dressing for dipping
  • Chopped fresh parsley or cilantro for garnish
  • Lime or lemon wedges for a fresh citrus squeeze

Preparation

Step 1: Cook the Chicken

If using whole chicken breasts, pat them dry with paper towels to remove excess moisture. Season the chicken with salt, black pepper, garlic powder, and onion powder. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Once the oil is hot, add the chicken breasts and cook for about 5-6 minutes per side, or until fully cooked through (internal temperature of 165°F / 75°C). Remove the chicken from the pan and let it rest for 5 minutes before slicing or shredding.

Alternative Cooking Methods:

  • Oven: Preheat oven to 400°F (200°C). Bake the seasoned chicken breasts for 20 minutes, then let rest before shredding.
  • Air Fryer: Cook the seasoned chicken at 375°F (190°C) for 15 minutes, flipping halfway through.
  • Slow Cooker: Place chicken in a slow cooker with a bit of broth and cook on low for 6 hours or high for 3 hours, then shred.

Step 2: Toss Chicken in Buffalo Sauce

In a bowl, whisk together Buffalo sauce, melted butter, and honey (if using). Add the cooked, shredded, or sliced chicken to the bowl and toss until fully coated in the sauce. Taste and adjust spice level by adding more Buffalo sauce if desired.

Step 3: Assemble the Wraps

Warm the tortillas in a dry skillet or microwave for 10-15 seconds to make them more pliable. Spread 1-2 tablespoons of ranch or blue cheese dressing onto each tortilla. Add a layer of shredded lettuce and diced tomatoes. Place the Buffalo chicken on top, then sprinkle with shredded carrots, red onions, and cheese. Add sliced avocado, if using.

Step 4: Roll & Serve

Fold in the sides of the tortilla, then roll tightly from the bottom up, keeping the filling intact. Slice the wrap in half for easy serving. Serve immediately with extra ranch, blue cheese, or Buffalo sauce on the side.

Variation

  • Grilled Chicken Version: Instead of tossing in sauce, brush the chicken with Buffalo sauce while grilling for a smoky flavor.
  • Crispy Chicken Version: Use breaded chicken tenders or nuggets for extra crunch.
  • Low-Carb Option: Use lettuce wraps instead of tortillas.
  • Vegan Version: Replace chicken with crispy tofu or jackfruit and use dairy-free ranch.
  • Extra Heat: Add jalapeños or use an extra-spicy Buffalo sauce.

COOKING Note

If using pre-cooked shredded chicken, warm it in a pan before tossing with Buffalo sauce. Don’t overfill the wraps or they will fall apart while rolling. Toasting the wrap in a pan for 1-2 minutes per side gives a crispy texture.

Serving Suggestions

Serve with fries or sweet potato wedges for a complete meal. Pair with a side salad or coleslaw for a fresh contrast. Enjoy with a cold drink like lemonade, iced tea, or a light beer.

Tips

  • Meal Prep: Store cooked chicken separately and assemble wraps fresh.
  • Make It Less Spicy: Use a mild Buffalo sauce or mix it with extra butter.
  • Dressing Hack: Mix ranch with a bit of Buffalo sauce for a spicy ranch drizzle.
  • Crispier Wrap: Lightly toast the wrap on a skillet for a grilled, crispy texture.

Prep Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Nutritional Information

(Per Wrap – Approximate Values)

  • Calories: 400-500
  • Protein: 35g
  • Sodium: 850mg

FAQs

Can I make this wrap ahead of time?

Yes! Prepare the chicken and store it separately. Assemble the wrap when ready to eat.

What’s the best way to reheat the wrap?

Reheat in a pan for 2-3 minutes to keep it crispy or microwave for 30 seconds.

Is this wrap gluten-free?

Use gluten-free tortillas to make it completely gluten-free.

Can I use rotisserie chicken?

Yes! Shred the meat and toss with Buffalo sauce for a quick version.

Can I make this wrap dairy-free?

Yes! Use dairy-free dressing and cheese substitutes.

Conclusion

Buffalo Chicken Wraps are the ultimate balance of spice, creaminess, crunch, and flavor, all packed into a soft tortilla. This dish is quick, satisfying, and easy to customize, making it perfect for a weeknight meal, a grab-and-go lunch, or a crowd-pleasing party snack. Try them today and enjoy the delicious taste of Buffalo wings in a convenient, handheld wrap!

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