Buffalo Chicken Wrap : Juicy, Flavorful & Easy to Make at Home

There’s just something irresistible about a Buffalo Chicken Wrap. The heat of Frank’s Hot Sauce clinging to juicy shredded chicken, the cool crisp crunch of lettuce and onion, and that final creamy swipe of ranch or blue cheese dressing all wrapped tightly like a burrito in a warm tortilla. Whether you’re after a high-protein buffalo chicken wrap for lunch, or a low-carb buffalo chicken wrap to hit your macros just right, this recipe is flexible, satisfying, and packed with flavor.

In this post, we’ll guide you through the best buffalo chicken wrap recipe to make at home, with options for every diet style from bold and cheesy to crisp and light. You’ll also learn how this tasty dinner or lunch stacks up against the buffalo wings you crave, how many calories are in a buffalo chicken wrap, and even how to make a 5-minute buffalo chicken wrap if you’re short on time.

And hey, if you’re into quick, wholesome meals that keep you full without slowing you down, don’t miss our Chickpea Chicken Salad recipe for a fresh twist on wrap night.

How to Make Buffalo Chicken Wrap At Home

Let’s talk prep because this wrap is more than just rolling up chicken and cheese. It starts with boneless skinless chicken breasts, pan-seared or grilled until juicy. You’ll give that chicken a warm bath in Frank’s Hot Sauce, the classic ingredient that makes buffalo wings so addictive. Next, you’ll want to grab your choice of flour tortillas or whole wheat tortillas, and set out your crunchy lettuce, juicy tomatoes, and shredded cheddar cheese.

Now here’s the fun part: you get to decide what kind of wrap you’re building.

• Looking for high protein buffalo chicken wraps? Go big on the chicken and cheese, skip the heavy sauces.
• Want a low-carb buffalo chicken wrap? Opt for a low-carb tortilla and pile on the greens.
• Craving the homemade buffalo chicken wrap you’d get at Jersey Mikes? We’ll show you how to hit that flavor with fewer calories.

We’ll even share a little trick using buffalo chicken dip if you want extra creaminess or get creative with crispy southwest wraps elements, like sliced bell peppers and spicy seasoning.

Once you’ve got your ingredients lined up, it’s just a matter of layering, folding, and wrapping everything tightly like a burrito. And don’t worry we’ve got a full step-by-step with Midjourney images coming right up in the recipe card below.

Ready to build your best-ever buffalo chicken-wrap? Let’s head to the kitchen.

Easy Home Made Buffalo Chicken Wrap

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This juicy Buffalo Chicken Wrap is loaded with flavor shredded chicken tossed in Frank’s Hot Sauce, crisp veggies, cheddar cheese, and your choice of ranch or blue cheese dressing. It’s a high-protein, low-carb-friendly, quick meal that wraps up in minutes and satisfies every craving.

• Author: Marla Jennings
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 4 wraps 1x
• Category: Wraps, Lunch, Dinner
• Method: Pan-cooked
• Cuisine: American
• Diet: Low Calorie

Ingredients

Scale 1x2x3x

• • 2 boneless skinless chicken breasts

• • 1 tablespoon olive oil

• • Salt and pepper to taste

• • 1/2 cup Frank’s Hot Sauce

• • 4 flour tortillas or whole wheat tortillas

• • 1 cup shredded cheddar cheese

• • 1/2 cup buffalo chicken dip (optional for extra flavor)

• • 1 cup chopped lettuce

• • 1 tomato, sliced

• • 1/4 small red onion, thinly sliced

• • Bolthouse Ranch Dressing or blue cheese dressing

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Instructions

Step 1: Season and Sear the Chicken
Pat the chicken dry, season with salt and pepper, and drizzle with olive oil.
Cook in a skillet over medium heat for 5–6 minutes per side until golden and fully cooked.
Let rest for 5 minutes.

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Step 2: Shred and Sauce the Chicken
Shred the chicken using two forks.
Toss immediately with Frank’s Hot Sauce until well-coated.

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Step 3: Warm Tortillas and Layer Ingredients
Warm tortillas in a dry skillet or microwave.
Place lettuce, tomato, red onion, shredded buffalo chicken, cheese, and a drizzle of dressing on each.

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Step 4: Wrap Tightly Like a Burrito and Slice
Fold sides over filling, then roll tightly from bottom up.
Slice in half on a diagonal and serve.

Notes

• • Want it lower-carb? Use a low-carb tortilla and skip the cheese.

• • Add buffalo chicken dip for creamy texture.

• • Bolthouse Ranch keeps it light but flavorful.

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Nutrition

• Serving Size: 1 wrap
• Calories: 450
• Sugar: 4 g
• Sodium: 1,200 mg
• Fat: 22 g
• Saturated Fat: 10 g
• Unsaturated Fat: 10 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 5 g
• Protein: 35 g
• Cholesterol: 110 mg

THE BEST Buffalo Chicken Wrap Recipe – Shortcut Tips & Variations

If you’re looking to tweak this recipe for speed or dietary needs, you’re in the right place. The beauty of this buffalo chicken-wrap is how customizable it is. Whether you’re short on time, aiming for a macro-friendly meal, or just want to replicate that crave-worthy flavor of a buffalo chicken wrap from Jersey Mikes we’ve got you covered.

5 Minute Buffalo Chicken Wraps Hack

Yes, you can absolutely make buffalo chicken-wraps in 5 minutes. Here’s how:

• Use leftover rotisserie chicken or canned chicken.
• Warm it in a skillet with Frank’s Hot Sauce and a tablespoon of water.
• Skip cooking, just assemble and wrap.

Pair it with whole wheat tortillas for a quick, healthy buffalo chicken-wrap, and you’ve got a fast meal that doesn’t feel rushed.

Use Buffalo Chicken Dip for Extra Flavor

If you’ve already got a batch of buffalo chicken dip in your fridge (or even a store-bought tub), this is your shortcut to intense flavor. Just spoon a layer into your wrap before adding chicken or use it as a creamy base layer instead of dressing.

It creates a melty, spicy effect almost like what you’d expect in crispy southwest wraps, but with that signature buffalo heat.

Quick High Protein Buffalo Chicken Wraps Prep

Need a high protein buffalo chicken-wrap that’s gym-friendly and meal-prep approved? Here’s what to do:

• Use 6 ounces of grilled chicken per wrap.
• Skip the cheese and opt for extra veggies like spinach and bell peppers.
• Choose low-carb tortillas or a lettuce wrap to cut carbs and calories.
• Add Bolthouse Ranch Dressing, it’s low-calorie, high in protein, and keeps everything moist without the fat of traditional ranch.

Healthy Buffalo Chicken Wrap & Low‑Carb Buffalo Chicken Wrap Options

Making a buffalo chicken wrap that’s both flavorful and guilt-free is absolutely possible. Whether you’re watching carbs or dialing in your macros, here’s how to adapt your wrap into a nutritious powerhouse, without sacrificing taste.

Using Whole Wheat Tortillas vs Low-Carb Tortilla

Your tortilla sets the tone.

• For added fiber and a bit of nutty flavor, choose whole wheat tortillas. They’re sturdy, satisfying, and perfect for a healthy buffalo chicken wrap.
• If you’re counting carbs or following keto, opt for a low-carb tortilla with fewer than 7 grams of net carbs. These versions work well for a low-carb buffalo chicken wrap while still being soft and foldable.

Either option wraps tightly like a burrito, locking in those juicy buffalo flavors.

Bolthouse Ranch Dressing Instead of Creamy Ranch

Let’s talk dressing. Regular ranch or blue cheese dressing is creamy and delicious, but it can pack a lot of saturated fat. For a lighter option:

• Use Bolthouse Ranch Dressing it’s yogurt-based, tangy, and low in calories.
• A drizzle adds moisture and flavor without overpowering the chicken.

This small switch turns your wrap into a true healthy buffalo chicken wrap while keeping all the taste you love.

Buffalo Chicken Wrap Calories and Macros (with Macro Adaptation Table)

Here’s a typical breakdown for one buffalo chicken wrap using this healthy adaptation:

With these numbers, the buffalo chicken wrap TBFS macros hit the sweet spot for anyone following a high-protein, balanced eating plan.

Flavor Profile : Juicy Buffalo Chicken, Cheddar Cheese & Crisp Veggies

One bite into this buffalo chicken wrap and you’ll understand why it’s more than just another wrap it’s a symphony of textures and flavors. Let’s break down what makes it truly unforgettable.

Role of Frank’s Hot Sauce

Frank’s Hot Sauce is the heart and soul of any classic buffalo dish.

• It adds heat but not overwhelming spice.
• It has a vinegar-forward tang that balances beautifully with chicken and cheese.
• It coats shredded chicken like a glaze, keeping every bite juicy.

That signature juicy buffalo chicken flavor comes from simmering the shredded meat directly in the sauce, allowing it to soak in every drop.

Balancing with Blue Cheese or Ranch Dressing

Buffalo sauce brings the fire, but creamy dressings bring the calm.

• Blue cheese dressing offers bold, tangy funkiness a match made in flavor heaven for buffalo lovers.
• Ranch dressing, or lighter Bolthouse Ranch Dressing, cools the bite and rounds out the heat.

Choose your preference, or serve both on the side for dipping especially if you’re recreating the buffalo chicken wrap Jersey Mikes style.

Add-In Ideas: Crispy Southwest Wraps Approach, Chicken Cashew Wraps Twist

Want to bring your wrap to the next level? Borrow ideas from other bold wrap styles:

• Add roasted bell peppers or sweet corn for a crispy southwest wraps vibe.
• Toss in chopped cashews or sliced almonds for crunch, inspired by chicken cashew wraps.
• Even a handful of spinach or a touch of lime juice can transform the flavor balance.

Every addition is a chance to customize your homemade buffalo chicken wrap, no rules, just taste.

Wrap Technique – Wrap Tightly Like a Burrito

No matter how flavorful your buffalo chicken wrap is, poor wrapping can ruin the whole experience. You want that filling snug, secure, and not leaking onto your plate. Let’s nail the technique so every wrap holds together beautifully.

Step-by-Step to Roll Snugly

Follow these steps to wrap tightly like a burrito every time:

1. Warm your tortilla – A warm tortilla is more pliable and less likely to tear. Heat it in a dry skillet for 20 seconds per side or microwave it for 10 seconds.
2. Layer strategically – Start with lettuce, then chicken, then cheese and dressing. Keep everything centered and avoid overstuffing.
3. Fold sides in first, then fold the bottom up over the filling.
4. Roll forward tightly, keeping tension as you go.
5. Place seam-side down to help it stay closed.

Use parchment or foil if you’re packing it for lunch or slicing for a party tray.

Benefits for Portability and Lunch/Dinner Readiness

Wrapping tightly means your buffalo chicken wrap:

• Stays fresh and leak-free in lunchboxes
• Slices neatly in half with no mess
• Feels more satisfying to eat, no soggy bites or awkward drips

It also makes it ideal for prep-ahead meals, road trip snacks, or picnic fare.

Storage & Make-Ahead Tips

Want to get ahead for the week? Here’s how:

• Store components separately keep chicken, tortillas, veggies, and dressing in individual containers in the fridge.
• Assemble only when ready to eat this prevents sogginess.
• Or, fully assemble and wrap in foil, then refrigerate for up to 2 days. For workdays, it’s as easy as grab, go, and enjoy.

Buffalo Chicken Wrap vs Buffalo Wings & Buffalo Chicken Dip

You might wonder how a buffalo chicken wrap stacks up against your other spicy favorites like a basket of wings or a bubbly dish of buffalo chicken dip. Let’s break it down.

Health Comparison: Fewer Calories, Less Saturated Fat

Buffalo wings are iconic, but they come with deep frying and extra skin. A typical 6-wing serving can run over 600 calories with more than 40 grams of fat.

By contrast, a homemade buffalo chicken wrap:

• Uses boneless skinless chicken breasts, which are lean and protein-rich
• Is not fried, saving you loads of saturated fat
• Can be wrapped in whole wheat or low-carb tortillas, keeping carbs in check
• Swaps heavy sauces for Bolthouse Ranch Dressing if needed

This makes it a smart choice for anyone who wants bold flavor without sacrificing their goals.

Can Buffalo Chicken Wraps Be Healthier Than Buffalo Wings?

Absolutely especially when you control the ingredients. With this wrap:

• You get juicy buffalo chicken that’s pan-seared, not fried
• You can load up on fiber-rich veggies
• You can track buffalo chicken wrap calories and tweak as needed
• You avoid excess sodium and processed fats common in takeout wings

In short: same heat, same satisfaction, way better balance.

Use Buffalo Chicken Dip for Flavor Variation

Now, if you love the tangy creaminess of buffalo chicken dip, don’t think you have to give it up. In fact, it makes a delicious add-in for wraps:

• Spread a thin layer of dip on the tortilla before assembling
• Use it as a cheesy base layer in place of dressing
• Or serve it as a dipping sauce on the side

It’s a small upgrade that adds big flavor think of it as bridging the best of both worlds.

Where to Find the Best Buffalo Chicken Wrap – Homemade & Restaurants

While nothing beats a homemade buffalo chicken wrap, sometimes you want to know what else is out there especially when you’re craving something fast, flavorful, and familiar.

Buffalo Chicken Wrap Jersey Mikes Style

Jersey Mikes made waves with their bold buffalo chicken wrap, known for its:

• Tender grilled chicken
• Rich, creamy blue cheese dressing
• Signature buffalo sauce kick
• Wrapped tightly for mess-free eating

But keep in mind: theirs can pack over 800 calories with high sodium and saturated fat. You can easily replicate the flavor at home with lean chicken, whole wheat tortillas, and Bolthouse Ranch Dressing for a lighter version.

Chain Comparisons: Calories, Ingredients

Here’s how typical fast-food buffalo chicken wraps stack up:

Homemade wins for customization, freshness, and balanced nutrition.

Making Yours Better and Fresher

At home, you control:

• Portion size
• Quality of ingredients
• Macros and sodium levels
• Whether it’s a healthy buffalo chicken wrap, a high-protein buffalo chicken wrap, or something in between

And if you’re craving more wrap ideas, check out High-Protein Cottage Cheese Taco Bowl for a creamy, nutrient-rich spin on lunch.

Frequently Asked Questions About Buffalo Chicken Wraps

Conclusion

From the bold, spicy flavor of juicy buffalo chicken to the cooling crunch of lettuce and ranch, this Buffalo Chicken Wrap is the kind of meal you’ll want to make again and again. Whether you’re dialing it in for macros, packing it for lunch, or recreating your favorite takeout at home, it’s easy, customizable, and full of flavor.

If you’re hungry for more wrap ideas, our Cottage Cheese Queso Recipe is another vibrant option you’ll love.

And for even more inspiration, follow Cooking Trek on Facebook for daily wellness ideas and natural remedies: Vivalyze on Facebook
Discover beautifully curated health-boosting wraps and meals on Cooking Trek on Pinterest: Vivalyze on Pinterest

Now go on grab your tortilla and make the best buffalo chicken wrap of your life!