Can I make the wrap vegetarian?

Absolutely! Swap out chicken for grilled tofu, tempeh, or a hearty bean mash (like chickpeas + buffalo sauce). These offer solid protein and still bring that spicy kick.

How can I reduce the spiciness of the Buffalo sauce?

If the heat’s too much, you’ve got a few options: Use less hot sauce in your recipe. Mix hot sauce with Greek yogurt or mashed avocado for a creamy, mellow blend. Add cooling ingredients like cucumber slices or hummus inside the wrap.

Can I prepare the wraps in advance?

Totally. Just follow these tips: Keep sauces on the side until ready to eat. Store wraps in an airtight container in the fridge—good for up to 24 hours. Layer greens first to prevent sogginess. Perfect for lunch meal prep or post-workout bites!

Are there gluten-free options available?

Yes! Just use: Certified gluten-free tortillas Ensure sauces and spice blends are labeled gluten-free Always double-check ingredients, especially for dressings or marinades.

How can I make the wrap lower in calories?

It’s easier than you think: Use a smaller tortilla Load up on greens and veggies Go light on sauce or cheese Stick with grilled protein instead of breaded Small changes, big difference—without losing flavor.

Healthy Buffalo Chicken Wrap - Easy Food To Make

Ingredients

Scale

2 skinless boneless chicken breasts (about 8 oz)
2 tbsp Buffalo sauce (adjust to taste)
1 tsp olive oil
1/4 tsp garlic powder
1/4 tsp paprika
1/8 tsp black pepper
2 medium whole-grain tortillas
1/2 cup shredded lettuce (romaine or mixed greens)
1/4 cup grated carrots
1/4 cup sliced cucumbers
1/4 avocado, sliced
2 tbsp non-fat Greek yogurt
1 tsp lemon juice
Optional: 1 tbsp crumbled feta or low-fat blue cheese

Instructions

Prepare the chicken:
In a bowl, mix Buffalo sauce, olive oil, garlic powder, paprika, and black pepper. Add chicken breasts and coat evenly. Let marinate for at least 15 minutes.
Grill the chicken:
Heat a grill pan or skillet over medium-high heat. Grill chicken for 5–7 minutes on each side or until fully cooked (internal temp: 165°F). Let rest, then slice into strips.
Make the dressing:
In a small bowl, mix Greek yogurt with lemon juice and a dash of Buffalo sauce for a creamy dressing.
Assemble the wrap:
Lay out the tortillas. Add shredded lettuce, carrots, cucumbers, avocado slices, and grilled chicken strips. Drizzle with yogurt dressing.
Roll it up:
Fold in the sides, then roll tightly. Slice in half and serve immediately, or wrap in foil for meal prep.

Notes

To reduce spice, mix extra yogurt into the sauce.
Make it vegetarian by substituting grilled tofu or chickpeas.
Wraps can be stored in the fridge for up to 24 hours (best without dressing added in advance).
Gluten-free tortillas can be used for dietary needs.

Author: Natalie
Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Main Course
Method: Grilling
Cuisine: American
Diet: Low Calorie

Nutrition

Serving Size: 1 wrap (half the recipe)
Calories: 375
Sugar: 4g
Sodium: 680mg
Fat: 14g
Saturated Fat: 3.5g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 5g
Protein: 32g
Cholesterol: 75mg

Keywords: healthy buffalo chicken wrap, low-calorie wrap, spicy chicken lunch, high protein wrap, meal prep chicken wrap