This is a variation of our healthy wrap base recipe. If you like the flavors in chicken wings, you are bound to enjoy this wrap. Our recipe features a delicious chicken salad with Frank’s hot sauce, carrots, and celery placed inside a whole grain tortilla. It’s a healthy buffalo chicken wrap with all the flavors you get at your favorite wing joint!
Learn How to Make the Base Recipe
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Culinary Tips for Easy Buffalo Chicken Wraps
Mix together the chicken salad dressing first to ensure that all the ingredients are evenly distributed before adding the remaining ingredients.
If you are unsure about the heat of your buffalo hot sauce, start with 1 Tablespoon, then add more to YOUR taste!
Need to cook chicken for this recipe? Try this simple simmering method. Season about 1 pound of raw chicken breasts with salt and pepper, place in a saute pan, and add water or broth until it covers the bottom quarter of the chicken. Bring to a boil, then reduce to a simmer and cover. Simmer 25-30 minutes, until chicken is tender and not pink. The internal temperature should be at least 165°F.
Ingredient Substitutions
- Plain Greek Yogurt: substitute plain yogurt. Choose a fat content that fits within your overall diet.
- Mayonnaise: substitute up to ½ of the mayonnaise with more Greek yogurt. Keep in mind that the fat in the mayonnaise (provided by eggs and oil) helps improve the sauce’s texture. Look for mayonnaise made with avocado, canola, or olive oil.
- Frank’s Hot Sauce: substitute your favorite hot sauce, but start with less, then adjust to your taste.
- Parsley: substitute chives or green onion, but note that the flavor will be different.
- Lemon Juice: substitute apple cider or white vinegar.
- Garlic: substitute ¼ teaspoon granulated garlic or ⅛ teaspoon garlic powder.
- Chicken: use leftover cooked chicken or rotisserie chicken. You could substitute diced turkey as well.
- Cheddar Cheese: substitute gouda, colby, Monterrey jack, or your favorite cheese!
- Carrots and Celery: substitute green bell pepper, red bell pepper, and red onion, or simply leave them out.
- Whole Grain Wrap: use a large 12” whole grain tortilla or wrap. Choose options with as few ingredients as possible.
- Baby Spinach: substitute romaine lettuce, arugula, baby kale, or any other leafy green.
Recipe Variations
Add different vegetables for more flavor, crunch, and nutrition.
Want some more healthy wrap ideas?
Use our healthy wrap base recipe as a guide, and have fun exploring different flavors, ingredients, and textures!
Equipment Recommendations
Use these kitchen tools for recipe success:
Check out our essential equipment guide to stock your kitchen with ALL the tools you need to prepare anything!
Is this buffalo chicken wrap healthy?
Yes! By cutting back on the mayonnaise and replacing it with gut-friendly Greek yogurt, the buffalo chicken salad in this wrap is higher in protein and lower in unhealthy fats than other chicken salad recipes. We wrap the chicken salad in a whole grain tortilla instead of a traditional refined grain version, adding fiber and other nutrients. We also added fresh herbs and vegetables to make this buffalo chicken wrap more plant-forward and delicious!
Whole Grain Tortillas
Whole grains are a good source of fiber, B vitamins, Vitamin E, trace minerals, and phytonutrients. Replacing refined grains (i.e. flour tortillas) with whole grains (i.e., whole wheat tortillas) may reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer. When purchasing whole wheat tortillas, choose varieties with ingredients you can see, recognize, and pronounce.
Chicken
Chicken is a lean protein source. It is also rich in B vitamins and minerals, such as iron. When consumed as part of a diet rich in vegetables, chicken may help reduce the risk of developing overweight and obesity, cardiovascular disease, and type 2 diabetes. Further, white meat is considered moderately protective or neutral on cancer risk. We recommend purchasing organic and/or pasture-raised chicken if it is within your budget.
Greek Yogurt
Greek yogurt is a great source of B vitamins, calcium, and probiotics. It is also higher in protein than regular yogurt. Select a fat content that works within your overall diet. If you tend to consume a lot of foods high in saturated fat (such as whole milk, red meat, and cheese), a low-fat or fat-free variety is your best choice. If you limit saturated fat in your diet, full-fat varieties are okay.
Fresh Herbs and Colorful Vegetables
Parsley, carrots, celery, and baby spinach add a pop of freshness and nutrition! Herbs are rich in essential vitamins, minerals, and phytonutrients that promote health and help fight diseases. All vegetables contain fiber, vitamins, and phytonutrients that benefit immune function, skin cells, heart health, cancer prevention, and more.
For more information about the best ingredients to use, check out our ingredient guide!
Healthy Buffalo Chicken Wrap Serving Suggestions
Serve this healthy Greek yogurt buffalo chicken salad wrap with a side of fresh fruit and vegetables.
Learn how to build a healthy balanced meal with our Whole Life Plate, meal plan, and book!
Storage Recommendations
This wrap can be made the night before if packing a lunch, but we wouldn’t recommend storing it assembled any longer than that. The tortilla might get soggy!
Want more tasty lunch ideas?
Check out these favorites!
Simple Green Salad Base Recipe
Healthy Buffalo Chicken Wrap
Ingredients
Buffalo Chicken Salad
- ¼ cup plain Greek yogurt
- ¼ cup mayonnaise, olive or canola oil based
- 1-2 Tablespoons Frank’s hot sauce
- 1 Tablespoon chopped Italian parsley
- 1 teaspoon lemon juice
- 1 small clove garlic, minced (~½ teaspoon)
- 2 cups diced or shredded cooked chicken, ~10 ounces cooked
- ½ cup shredded cheddar cheese
- ¼ cup shredded carrots
- 1 small celery stalk, diced ½” (~¼ cup)
- Salt & pepper to taste
Wrap
- 4 10-12" whole grain wrap or tortilla
- 2 cups baby spinach
Instructions
- Combine the Greek yogurt, mayonnaise, hot sauce, parsley, lemon juice, and garlic in a medium bowl. Mix together.
- Add chicken, cheese, carrots, and celery. Using a spatula, fold until all ingredients are combined.
- Place a scoop of buffalo chicken salad slightly above the center of each tortilla. Top each wrap with ½ cup baby spinach.
- Fold the bottom of each tortilla up over the fillings, pull back, tuck in the ends, then roll tightly. Cut in half if desired. Enjoy!
