This is one of the best, if not THE BEST, chicken wrap recipes you will ever have! This Buffalo Chicken Wrap turns rotisserie chicken into a high-protein meal in 15 minutes. Packed with fresh veggies and a Greek yogurt cilantro mayo, this wrap is creamy, perfectly spicy, and delicious.
As a healthy recipe developer, I love transforming classic favorites into lighter, nutrient-packed meals using swaps like Greek yogurt instead of mayo and almond flour tortillas, making this the best guilt-free, high-protein, healthy buffalo chicken wrap!
A Quick Look At The Recipe
- Total Time: 15 minutes
- Recipe Difficulty: Easy
- Cooking Method: Pan-sear
- Main Ingredients: Rotisserie chicken, Greek yogurt, hot sauce
- Dietary Info: Gluten-free, high-protein
- Serves: 4
- Calories: 434 per serving
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Featured Review
So good! Thanks, Emmy. I made pickled onions for the first time because of this and have been using them on everything!
-anna
What makes this crispy buffalo chicken wrap stand out is its high-protein filling that stays fresh for days, is perfect for meal prep, quick dinners, or grab-and-go lunches!
For those looking for more wrap recipes, try my Mediterranean Lentil Wraps, PF Chang's Chicken Lettuce Wrap Copycat Recipe, and Honey Mustard Chicken Wrap!
Why You'll Love This Recipe
- Quick & Easy: Ready in 15 minutes with minimal chopping.
- High Protein: Contains 38 grams of protein per serving.
- Meal-Prep Friendly: Keeps 5 days in the fridge for easy meal prep.
- Budget-Friendly: Uses rotisserie chicken and pantry staples.
Key Ingredients
- Rotisserie Chicken: Your time-saving hero. Pre-cooked, seasoned chicken shreds easily and absorbs buffalo sauce better than freshly cooked meat.
- Greek Yogurt: 2% or full-fat Greek yogurt provides 15-20g of protein per cup, creating a creamy consistency that rivals mayo.
- Frank's RedHot Buffalo Sauce: The original buffalo sauce made from aged cayenne peppers and vinegar.
- Large Tortillas: I always use Siete Almond Flour Tortillas, but any large tortilla works if you aren't sensitive to gluten. Be sure to pick large tortillas; they provide enough surface for an envelope fold without tearing.
Substitutions & Variations
- Protein Options: Swap rotisserie chicken for shredded grilled chicken breasts, chicken thighs, or, for a vegetarian twist, use crispy roasted chickpeas or pressed, marinated tofu.
- Wrap Options: For a grain-free version, use collard green leaves; for low-carb, try lettuce wraps, or use flour or whole wheat tortillas if you aren't sensitive to gluten.
- Buffalo Sauce Variations: Use sriracha for an Asian-inspired kick, or use harissa paste for a North African spice profile.
- Breakfast Buffalo Chicken Wrap: Add scrambled eggs and shredded cheese for a breakfast wrap.
How To Make A Buffalo Chicken Wrap
- Step 1: Cook 4 bacon strips in a cold skillet over medium heat, allowing the fat to render slowly for even crisping (about 8-10 minutes). Transfer to paper towels and chop once cooled. Dice or shred 2 cups of rotisserie chicken. In a large bowl, combine chicken, chopped bacon, chopped green onion, fresh cilantro, Frank's buffalo sauce, garlic powder, onion powder, salt, and pepper.
- Step 2: Blend Greek yogurt, fresh cilantro, green onion, garlic powder, and salt until smooth and creamy for the Greek yogurt cilantro mayo. This takes 30 seconds in a high-speed blender. Dice 1 Roma tomato into ¼-inch pieces. Combine with 1 cup shredded iceberg lettuce and 2 tablespoons cilantro mayo. Toss gently.
- Step 3: Warm the tortilla for 10 seconds in the microwave, then lay the tortilla flat, and spread 2-3 tablespoons of cilantro mayo in a vertical strip down the center. Layer ½ cup buffalo chicken over the cilantro mayo, then add the salad, pickled onions, pickles, and avocado. To wrap, fold the bottom edge up and tuck it snugly over the filling, then fold both sides inward like an envelope. Roll the wrap tightly away from you while keeping gentle pressure on the sides so it stays compact, finishing seam-side down to help it hold its shape.
- Step 4: Heat 1 teaspoon of olive oil in a skillet over medium heat. Place the chicken wrap seam-side down. Sear for 30 seconds without moving, this creates a "structural crust" through the Maillard reaction that seals the seam. Turn the heat to low, then flip and sear the other side for about 2 minutes, then back to the other side for another minute, or until golden brown.
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Expert Tips
- The Golden Ratio: Use 25g buffalo sauce per 100g chicken (about ¼ cup per 2 cups chicken). This delivers bold flavor without oversaturating the tortilla.
- Prevent a Soggy Wrap: Pat rotisserie chicken completely dry before adding sauce. Excess moisture is the #1 reason a crispy buffalo chicken wrap loses structure.
- Don't Skip the Sear: That 30-second seam-side sear creates a moisture-resistant crust that helps the wrap stay warm & crisp longer.
- Use the Envelope Fold: Create clean structural folds by folding the bottom up first, then bringing the sides inward at 45-degree angles before rolling tightly. This forms three key tension points that evenly distribute pressure and significantly reduce blowouts.
- Warm the Tortillas: Microwave 10 seconds before wrapping so the tortilla is flexible & won't tear.
Buffalo Chicken Wrap Frequently Asked Questions
A traditional buffalo chicken wrap includes shredded chicken tossed in buffalo sauce, lettuce, tomato, and ranch or blue cheese dressing wrapped in a tortilla. My Healthy Buffalo Chicken Wrap swaps ranch for Greek yogurt cilantro mayo, then adds pickled onions, avocado, and bacon for extra flavor, nutrients, and smoky depth.
For those making these to bring to work with them for lunch, the biggest reason buffalo chicken wraps fail by noon comes down to moisture control and structure. Many recipes toss heavily sauced chicken straight into a tortilla with juicy vegetables and creamy dressing, which allows liquid to seep into the wrap and weaken it from the inside out, creating the dreaded soggy bottom.
Sauce leakage is the second issue. When buffalo sauce ratios are too high, moisture migrates outward and causes splitting at weak fold points. That's why I focus on patting the chicken dry, using a proper sauce ratio, and creating intentional structural folds and tension points so the wrap stays intact and crisp from prep time to lunchtime.
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📖 Recipe
The Best Buffalo Chicken Wrap
Ingredients
- 4 Wraps or Tortillas gluten-free
- 2 Cups Rotisserie Chicken chopped or shredded
- 4 Strips Bacon
- ½ Cup Green Onion chopped
- ¼ Cup Cilantro chopped
- 1 Cup Shredded Lettuce
- 1 Roma Tomato chopped
- ¼ Cup Hot Sauce Frank's Hot Sauce
- 1 Tablespoon Garlic Powder
- 2 Teaspoons Onion Powder
- 1 Teaspoons Salt
- 1 Teaspoon Pepper
- 1 Avocado sliced
- Pickled Onions
- Pickles
Greek Yogurt Cilantro Mayo
- ½ Cup Greek Yogurt 2% milkfat
- ¼ Cup Cilantro chopped
- ¼ Cup Green Onion chopped
- ½ Tablespoon Garlic Powder
- ½ Teaspoon Salt
Instructions
- Cook 4 bacon strips in a cold skillet over medium heat, allowing the fat to render slowly for even crisping (about 8-10 minutes). Transfer to paper towels and chop once cooled. Dice or shred 2 cups of rotisserie chicken. In a large bowl, combine chicken, chopped bacon, chopped green onion, fresh cilantro, Frank's buffalo sauce, garlic powder, onion powder, salt, and pepper.
- Blend Greek yogurt, fresh cilantro, green onion, garlic powder, and salt until smooth and creamy for the Greek yogurt cilantro mayo. This takes 30 seconds in a high-speed blender. Dice 1 Roma tomato into ¼-inch pieces. Combine with 1 cup shredded iceberg lettuce and 2 tablespoons cilantro mayo. Toss gently.
- Warm the tortilla for 10 seconds in the microwave, then lay the tortilla flat, and spread 2-3 tablespoons of cilantro mayo in a vertical strip down the center. Layer ½ cup buffalo chicken over the cilantro mayo, then add the salad, pickled onions, pickles, and avocado. To wrap, fold the bottom edge up and tuck it snugly over the filling, then fold both sides inward like an envelope. Roll the wrap tightly away from you while keeping gentle pressure on the sides so it stays compact, finishing seam-side down to help it hold its shape.
- Heat 1 teaspoon of olive oil in a skillet over medium heat. Place the chicken wrap seam-side down. Sear for 30 seconds without moving, this creates a "structural crust" through the Maillard reaction that seals the seam. Turn the heat to low, then flip and sear the other side for about 2 minutes, then back to the other side for another minute, or until golden brown.
Notes
- The Golden Ratio: Use 25g buffalo sauce per 100g chicken (about ¼ cup per 2 cups chicken). This delivers bold flavor without oversaturating the tortilla.
- Prevent a Soggy Wrap: Pat rotisserie chicken completely dry before adding sauce. Excess moisture is the #1 reason a crispy buffalo chicken wrap loses structure.
- Don't Skip the Sear: That 30-second seam-side sear creates a moisture-resistant crust that helps the wrap stay warm & crisp longer.
- Use the Envelope Fold: Create clean structural folds by folding the bottom up first, then bringing the sides inward at 45-degree angles before rolling tightly. This forms three key tension points that evenly distribute pressure and significantly reduce blowouts.
- Warm the Tortillas: Microwave 10 seconds before wrapping so the tortilla is flexible & won't tear.
Nutrition
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Rachel Domingo says
Made this for lunch. Marinated raw chicken breast in lemon, pepper, and garlic while prepping the other ingredients, everyone said it was their most favorite sandwich ever!! (I didn't have wraps so used multigrain bread) SO GOOD!
Kylie says
So good!! Love the cilantro mayo salad!!
Anna says
So good! Thanks Emmy. I made pickled onions for the first time because of this and have been using them on everything!