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High Protein Buffalo Chicken Wraps - Spicy, Satisfying, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Cooked chicken breast (2 cups, shredded or diced; rotisserie works great)
  • Buffalo wing sauce (1/3–1/2 cup, to taste)
  • Plain nonfat Greek yogurt (1/3 cup; can sub light ranch or mayo if preferred)
  • Light ranch dressing or blue cheese crumbles (optional, 2–3 tablespoons for topping)
  • Large high-protein tortillas or wraps (4; look for 12–15 g protein per wrap if possible)
  • Romaine or iceberg lettuce (2 cups, shredded)
  • Celery (2 stalks, finely diced)
  • Carrots (1 medium, shredded or matchsticks)
  • Red onion (1/4 small, thinly sliced; optional)
  • Avocado (1 small, sliced; optional creaminess)
  • Shredded reduced-fat cheddar or mozzarella (1/2 cup; optional)
  • Fresh parsley or chives (1–2 tablespoons, chopped; optional)
  • Salt and black pepper (to taste)
  • Olive oil spray (optional, for warming tortillas)

Method
 

  1. Prep the chicken. If using rotisserie, remove skin, shred the breast meat, and roughly chop. If cooking from raw, season lightly with salt and pepper, then bake or sauté until done and shred.
  2. Mix the buffalo base. In a bowl, stir together the buffalo sauce and Greek yogurt until smooth. Taste and adjust heat with more sauce or add a pinch of salt if needed.
  3. Coat the chicken. Fold the chicken into the buffalo-yogurt mixture until evenly coated. It should be creamy but not soupy.
  4. Prep the veggies. Shred the lettuce, dice celery, shred carrots, and slice red onion. Keep everything bite-size for easy wrapping.
  5. Warm the tortillas. Lightly heat each wrap in a dry skillet for 15–30 seconds per side or microwave for 10–15 seconds to make them pliable.
  6. Assemble the layers. Lay lettuce down first to create a moisture barrier. Add a generous scoop of buffalo chicken. Top with celery, carrots, and onion. Add avocado slices and cheese if using. Drizzle a little ranch or sprinkle blue cheese for extra tang.
  7. Wrap it tight. Fold the sides inward, then roll from the bottom up, keeping the filling snug. If needed, secure with a toothpick or wrap in foil for transport.
  8. Toast (optional). For a warm, crisp finish, sear the wrap in a skillet with a light oil spray for 1–2 minutes per side.
  9. Serve. Slice in half and enjoy with extra celery sticks and a side of ranch if you like more dipping power.