Healthy Buffalo Chicken Wrap Recipe

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A delicious, healthy buffalo chicken wrap made with buffalo chicken, ranch dressing, and veggies!

These delicious wraps are hearty, filling and big on flavor. They are easy to pack up for lunch, or make a quick and simple dinner.

A Buffalo Chicken Wrap cut in half and stacked up on a piece of parchment paper.

What is Buffalo Flavor?

Traditionally, it’s a combination of hot sauce and butter. One of the most frequently used hot sauces is Frank’s. You will see this brand called for in many Buffalo recipes around the web. It’s a popular brand that can be found in most grocery stores, is affordable, and has a clean ingredient list. I will post a link for it on Amazon further down in this post.

Is Buffalo Chicken Healthy?

It really depends on how it is made. If it’s prepared in a healthy way, then there is really nothing wrong with it and it can definitely be considered healthy. That being said, we all know there are plenty of unhealthy ways to prepare a perfectly healthy dish. So saying, “it depends” would be the most appropriate answer here.

Making Buffalo Chicken

You have several options for making healthy buffalo chicken. They are:

  • Oven – Bake some chicken breasts or thighs in the oven with Buffalo Sauce.
  • Slow Cooker – Cook raw chicken breasts or thighs in a slow cooker with Buffalo sauce for 4-6 hours.
  • Instant Pot – Cook raw breasts on high pressure with at least 1 cup of sauce (or add water to sauce to equal 1 cup of liquid total) for about 10-12 minutes.

Once cooked, it’s best to shred the chicken. You can use forks or an electric hand mixer for quicker shredding. But if you use a mixer, make sure you use a bowl with high sides or your chicken will go everywhere. Ask me how I know…

Buffalo Wing Sauce Recipe

If you can’t find a clean Buffalo sauce at the store, here’s one you can make at home.

  • 1 cup Frank’s Hot Sauce – or any clean hot sauce you prefer.
  • 1 tbsp. olive oil
  • 1 tbsp. garlic powder
  • 1 tbsp. onion powder
  • ½ cup honey – (if you prefer less spicy) or ¼ cup (if you prefer more spicy)
  • 2 tsp. molasses
  • 1 tsp. paprika
  • ½ cup barbecue sauce – I make this BBQ Sauce. If you want to buy sauce, Bone Suckin’ Sauce is clean and delicious.

Whisk everything together and pour over your chicken to cook.

And up close view of the cut side of a Buffalo Chicken Wrap laying on a piece of parchment.

How Long Does Buffalo Chicken Last In The Fridge?

As with any refrigerated meat, 3 days is the limit for food safety. Either freeze it by day 3 or throw it away on day 4 to be safe.

Freezing Buffalo Chicken

Buffalo chicken freezes beautifully! My favorite way to freeze it is to first shred buffalo chicken breasts with an electric hand mixer and then freeze that in individual portions. This makes it super easy to pull out single portions of shredded chicken for salads, wraps, and more.

Buffalo Chicken Wrap Recipe Variations

In addition to the ingredients called for, the following ingredients are also sometimes found in this classic wrap:

  • Chopped onions
  • Peppered Jack cheese
  • Bacon (regular or turkey – cooked seprately)
  • Chopped tomatoes
  • Blue cheese crumbles
  • Blue cheese dressing – in place of ranch
  • Greek yogurt
  • Fresh veggies – finely chopped broccoli florets, cucumbers, celery, etc.
  • Cayenne pepper – for extra spicy wraps

How Many Calories Are In A Buffalo Chicken Wrap?

The calories for this particular recipe are 479 calories per wrap. That being said, this can change greatly based on the tortillas you use, whether you use the avocado or not and also on what kind of ranch dressing you use. The number of calories here is a ballpark figure.

Dietary Buffalo Chicken Wrap Variations

If you want this to be low carb or keto, here are your options:

Low-Carb Buffalo Wrap – Use a low carb dressing and substitute the tortilla for either a low carb tortilla, and egg wrap, or a large leaf of lettuce or cabbage for making a lettuce wrap.

Keto Buffalo Wrap – To make this keto, you can omit the carrots, increase the cheese, use a quarter of an avocado, use a keto ranch dressing and use either an egg wrap or a large leaf of cabbage or lettuce.

Vegan Buffalo Wrap – Use buffalo cauliflower in place of the chicken, either substitute the cheese with more carrots or use a vegan cheese, use a vegan ranch dressing and make sure your tortilla is vegan.

Gluten-Free Buffalo Wrap – Make sure you use a gluten-free tortilla and that any hot sauce you use to make the buffalo chicken is gluten-free as well. Also, make sure your ranch dressing is gluten-free.

Dairy-Free Buffalo Wrap – Omit the cheddar cheese (or use a dairy-free/vegan cheese) and use a dairy-free ranch dressing. (see recipe link below). Also, make sure your tortilla is dairy-free. I’ve seen some made with butter and other milk-based ingredients.

Buffalo Chicken Lettuce Wraps – If you prefer lettuce wraps, you’ll want to look for lettuce with large leaves. Popular choices are:

  • Butter lettuce
  • Iceberg lettuce
  • Romaine lettuce – extra large on these!
  • Boston lettuce
  • Cabbage leaves – the outter leaves that are larger.
A buffalo chicken wrap cut and placed on a piece of parchment paper.

What You’ll Need

½ cup finely sliced romaine lettuce

½ cups prepared buffalo chicken

2 tbsp. grated carrots

2 tbsp. cup grated cheddar

½ medium avocado

2 tbsp. ranch dressing – Dairy-free if needed. See dressing recipes below.

1 whole-grain flour tortilla – Look for one with no added sugar.

How To Make A Healthy Buffalo Chicken Wrap

A single, whole grain tortilla on a white plate.

Place your tortilla on a flat work surface or plate.

Lay down a layer of lettuce on the tortilla.

Layer on the lettuce.

Buffalo chicken added to a tortilla with lettuce.

Add the shredded buffalo chicken.

A layer of grated carrots added over the buffalo chicken and lettuce on a tortilla.

Add the grated carrots.

Avocado placed over the carrots and buffalo chicken on a tortilla with lettuce.

Cut and add the avocado.

Ranch dressing drizzled over the open Buffalo Chicken Wrap.

Spoon on the ranch dressing over the top.

Rolling up a Buffalo Chicken Wrap on a Buffalo Chicken Wrap on a white plate.

Fold and roll up the wrap as tight as you can get it.

Slicing a buffalo chicken wrap in half.

Cut in half and serve.

Preventing Wrap Sogginess

The best way to prevent sogginess is to leave the dressing off until you are ready to eat your wrap. You can either unroll it to add the dressing, or you can simply dip the wrap in dressing in a separate container.

If you still find that your wrap is soggy by lunchtime, you may want to consider packing the filling, dressing, and tortilla separately, and then quickly assembling the wrap at lunch. It’s the most surefire way to avoid a soggy wrap.

How To Store A Healthy Buffalo Chicken Wrap

If you can store the filling (it’s okay to combine the fillings ahead of time) separately from the dressing and tortilla, you’ve succeeded in the best method for storing wraps. But if you need to assemble this to take with you, make sure to store this in the fridge and keep your dressing in a separate container.

How To Reheat A Healthy Buffalo Chicken Wrap

Again, you’ll want to reheat without the dressing. If you have packed everything separately, you can just reheat the chicken. If everything is already combined, you’ll want to reheat for a shorter amount of time. These wraps aren’t really intended to be eaten hot. They are better warm, room temperature, or cold from the fridge.

Recipe Supplies

Click any of the images to be taken to that product on Amazon. (Affiliate links)

A single bottle of Frank's Red Hot Sauce sold on Amazon.
A wood cutting board sold on Amazon.

Ranch Dressing Recipes

More Healthy Wrap Recipes

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Healthy Buffalo Chicken Wrap Recipe Card + Video

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A buffalo chicken wrap cut and placed on a piece of parchment paper.

Buffalo Chicken Wrap

This healthy wrap is filled with delicious buffalo chicken, ranch dressing, and plenty of veggies.
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Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 1 wrap
Calories: 479kcal
Author: The Gracious Pantry

CLICK TO WATCH THIS RECIPE IN ACTION!

Ingredients

  • ½ cup finely sliced romaine lettuce
  • ½ cup prepared buffalo chicken (see notes in post above)
  • 2 tbsp. grated carrots
  • 2 tbsp. grated cheddar
  • ½ medium avocado
  • 2 tbsp. ranch dressing (see recipes above)
  • 1 standard whole grain tortilla

Instructions

  • Place your tortilla on a flat work surface or plate.
    A single, whole grain tortilla on a white plate.
  • Layer on the lettuce.
    Lay down a layer of lettuce on the tortilla.
  • Add the shredded buffalo chicken.
    Buffalo chicken added to a tortilla with lettuce.
  • Add the grated carrots.
    A layer of grated carrots added over the buffalo chicken and lettuce on a tortilla.
  • Cut and add the avocado.
    Avocado placed over the carrots and buffalo chicken on a tortilla with lettuce.
  • Spoon on the ranch dressing over the top.
    Ranch dressing drizzled over the open Buffalo Chicken Wrap.
  • Roll up the wrap as tight as you can get it.
    Rolling up a Buffalo Chicken Wrap on a Buffalo Chicken Wrap on a white plate.
  • Cut in half and serve.
    Slicing a buffalo chicken wrap in half.

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 1entire recipe | Calories: 479kcal | Carbohydrates: 15g | Protein: 23g | Fat: 38g | Saturated Fat: 9g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 15g | Trans Fat: 1g | Cholesterol: 76mg | Sodium: 557mg | Potassium: 954mg | Fiber: 8g | Sugar: 3g | Vitamin A: 7410IU | Vitamin C: 15mg | Calcium: 167mg | Iron: 1mg
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