Crispy Buffalo Chicken Wraps Recipe
These Crispy Buffalo Chicken Wraps bring bold flavor and crunch while keeping your macros clean. Tender chicken breast is coated in a crispy, golden crust and tossed in spicy buffalo sauce, then wrapped up with crisp lettuce and creamy Greek yogurt dressing. Whether you’re meal-prepping for the week or craving a quick, high-protein lunch, these wraps deliver all the satisfaction of your favorite comfort food—without the extra calories.
- 500g boneless, skinless chicken breasts, cut into strips
- ½ cup whole wheat breadcrumbs or crushed cornflakes
- 1 egg, beaten
- ¼ teaspoon garlic powder
- ¼ teaspoon paprika
- Salt and pepper to taste
- Olive oil spray or 1 tablespoon olive oil for pan
- 2 tablespoons hot sauce (like Frank’s Red Hot)
- 1 tablespoon melted butter or olive oil
- 4 low-carb or whole wheat wraps
- 1 cup shredded lettuce
- ½ cup diced tomatoes
- ½ red onion, thinly sliced
- ¼ cup Greek yogurt or light ranch dressing
For the Chicken
For the Buffalo Sauce
Wrap Assembly
Instructions
- Step 1: Preheat oven to 200°C (400°F) or set air fryer to 200°C. Line a baking sheet with parchment paper or lightly grease it.
- Step 2: In a bowl, mix breadcrumbs with garlic powder, paprika, salt, and pepper. Dip each chicken strip in beaten egg, then coat in the breadcrumb mixture.
- Step 3: Place coated chicken on the baking sheet. Spray lightly with olive oil spray. Bake for 15 minutes or air-fry for 12 minutes, flipping halfway through, until golden and crispy.
- Step 4: While the chicken cooks, mix hot sauce and melted butter to make the buffalo sauce.
- Step 5: Once the chicken is cooked and crispy, toss it in the buffalo sauce until fully coated.
- Step 6: Warm the wraps slightly on a pan or in the microwave. Lay out lettuce, tomatoes, and onion evenly on each wrap.
- Step 7: Add buffalo chicken strips on top. Drizzle with Greek yogurt or ranch dressing.
- Step 8: Wrap tightly, slice in half if desired, and serve immediately.
Notes
- High in protein and lower in carbs than traditional wraps, this recipe helps build lean muscle and keep you full.
- Swap breadcrumbs with crushed cornflakes or almond flour for a gluten-free option.
- Greek yogurt adds creaminess while keeping fat low.
- Store chicken and wrap components separately for up to 3 days and assemble fresh when ready to eat.
- Adjust spice level by increasing or decreasing the hot sauce to your preference.
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Yes, but it will increase the fat content slightly. Trim well and follow the same steps.
How do I make this gluten-free?
Use gluten-free wraps and breadcrumbs or crushed gluten-free cereal.
Can I meal prep these wraps?
Yes. Prep the chicken and store it separately from the wraps and veggies. Assemble just before eating to keep everything crisp.
Is buffalo sauce healthy?
Traditional versions are high in butter, but this version uses olive oil for a lighter, healthier option.
Can I air fry the chicken instead of baking?
Absolutely. Air frying gives a great crispy texture in less time.
What are good wrap alternatives?
Use lettuce leaves for a low-carb version or gluten-free tortillas if needed.
How can I add more veggies?
Add sliced cucumbers, shredded carrots, or avocado for more crunch and nutrients.