Low-Carb Buffalo Chicken Wrap

These Buffalo Chicken Wraps are one of those lunches (or easy dinners) I keep coming back to—juicy, spicy chicken wrapped up with crisp veggies, creamy dressing, and a soft flour tortilla. It’s everything I love about buffalo wings, minus the mess and extra napkins.

I started making these when I needed something quick but still satisfying during a busy work-from-home day. Over time, I’ve tweaked the spice levels, played around with the fillings, and landed on this version that’s just the right mix of bold flavor and creamy crunch.

Why These Wraps Always Hit the Spot

Wraps are my go-to when I want something more exciting than a sandwich but don’t have time to cook a full meal. There’s something fun about wrapping everything up into a neat little bundle—no forks, no fancy plating—just grab and go.

This version brings the heat from the buffalo chicken, but it’s mellowed out by creamy ranch or blue cheese dressing (you pick your team!), fresh lettuce, shredded carrots for crunch, and a little cheese to bring it all together. And honestly, it’s just as good cold the next day.

Ingredients You’ll Need

Here’s what I usually use, but don’t feel tied to it—wraps are made for playing around:

• Boneless skinless chicken breasts – I slice them into thin strips so they cook quickly and soak up the marinade.
• Olive oil – Just a bit to help everything brown up nicely in the pan.
• Hot sauce – I usually go for Frank’s RedHot, but any classic vinegar-based hot sauce will do.
• Paprika, garlic powder, salt – Adds a smoky, savory kick to balance the heat.
• Tortillas – Go for large, soft flour tortillas so you can fit in all the good stuff.
• Dressing – Ranch or blue cheese, totally up to your taste buds.
• Lettuce – Romaine or iceberg, whatever you’ve got for some cool crunch.
• Shredded carrots – These give great texture and sweetness.
• Avocado – I love how it mellows out the spice and adds a creamy bite.
• Shredded cheese – Cheddar works great, but pepper jack is amazing if you like it spicy.

Step-by-Step: How I Make Them

1. Marinate the Chicken

I start by slicing the chicken into thin strips so they cook fast and soak in all that spicy flavor. Then I mix up a quick marinade with hot sauce, olive oil, paprika, garlic powder, and salt. Let that sit for 10 minutes if I’m short on time—or toss it in the fridge for a few hours if I’m prepping ahead.

2. Cook Until Juicy

In a nonstick skillet over medium-high heat, I cook the chicken until it’s golden on the outside and cooked through—just about 4-5 minutes per side. Don’t overcook it or it’ll go dry. You want it juicy and just slightly sticky with that buffalo coating.

3. Build the Wraps

I lay out the tortillas and swipe on a thin layer of ranch or blue cheese dressing—whatever I’m in the mood for. Then I pile on the lettuce, carrots, avocado slices, and shredded cheese. The goal is to get a little of everything in each bite.

4. Wrap It Up

A few strips of chicken go down the center, and then I fold in the sides and roll it up like a burrito. If I’m making them for lunchboxes, I’ll wrap them in parchment and foil so they stay together.

My Favorite Tips for Making These

• Don’t skip the dressing base on the tortilla—it helps glue everything together and adds flavor.
• Warm up the tortilla for 10 seconds in the microwave or over a dry pan—it makes it softer and easier to roll.
• Let the chicken rest for a couple minutes before slicing or wrapping so the juices stay inside.
• Shred the carrots yourself or grab a pre-shredded bag to save time. I sometimes throw in a few sliced cucumbers or bell peppers too, depending on what’s in the fridge.

Make-Ahead Ideas

These wraps are great for meal prep. I’ll usually cook a big batch of buffalo chicken and keep it in the fridge. Then all I have to do is warm it up and roll a wrap when hunger strikes. The cooked chicken lasts about 3–4 days chilled.

If I’m packing them for lunch, I layer the wetter ingredients (like dressing and avocado) in the middle and wrap them tight so nothing gets soggy. I’ve even wrapped them in lettuce cups instead of tortillas when I want something lighter.

How I Serve Them

Sometimes I’ll cut them in half and serve them with a side of celery sticks and extra ranch—just like buffalo wings. Other times, I’ll add a side of sweet potato fries or a quick coleslaw if I’m making it for dinner. These wraps are also great picnic food or for packing into a cooler for a road trip.

Storing Leftovers

Once they’re wrapped, they’re best eaten the same day. But you can store leftover cooked buffalo chicken in an airtight container in the fridge for up to 4 days. I like to reheat it quickly in the microwave or on a skillet before using it in a fresh wrap.

If you’ve already wrapped one and it’s leftover, it’ll still be okay the next day, but the texture might be a bit softer depending on the dressing and avocado.

Common Questions

Can I use rotisserie chicken instead of cooking it from scratch?
Definitely. Just shred it and toss it in a bit of buffalo sauce mixed with olive oil and seasonings. It cuts the prep time way down.

What kind of hot sauce should I use?
I usually go with a classic like Frank’s RedHot because it has the right balance of heat and tang, but any vinegar-based hot sauce will work.

Can I make this low-carb?
Yes! Swap the tortilla for a low-carb wrap or large romaine lettuce leaves. Still tastes awesome and super fresh.

What if I don’t like blue cheese?
No problem—just go with ranch. You could even do a mix of mayo and Greek yogurt with a little garlic for a homemade touch.

Let me tell you, these Buffalo Chicken Wraps are the kind of recipe that makes you feel like a kitchen hero with barely any effort. Whether it’s a weeknight dinner, a make-ahead lunch, or something to take on the go, they always bring big flavor without the fuss.

Try Other Recipes:

Low Carb Chicken Spaghetti

Low Carb Chicken Vegetable Soup

Low Carb Smothered Crack Chicken