A Buffalo Chicken Wrap is a mouthwatering, spicy, and satisfying dish that captures all the flavors of classic Buffalo chicken wings in a convenient, handheld wrap. Made with a soft tortilla, it typically features crispy or grilled chicken coated in zesty Buffalo sauce, combined with fresh vegetables, creamy dressing, and melted cheese. This perfect balance of heat, crunch, and creaminess makes it a go-to choice for lunch, dinner, or meal prep.
What makes the Buffalo Chicken Wrap truly special is its versatility—whether you prefer it extra spicy, lighter and low-calorie, or even vegetarian, there’s a variation to suit every taste. Best of all, it’s a quick and easy recipe that comes together in minutes while delivering restaurant-quality flavor right at home.
In this guide, we’ll explore:
- The origins of the Buffalo Chicken Wrap and how it gained popularity
- A step-by-step recipe for making the ultimate wrap
- The best ingredient choices for maximum flavor
- Creative variations for different dietary needs
- The perfect sides and dips to pair with it
- Nutritional insights and healthier preparation tips
If you love bold flavors and easy, delicious meals, the Buffalo Chicken Wrap is a must-try!
The Origin of Buffalo Chicken Wrap
The History of Buffalo Chicken Wings
To understand the Buffalo Chicken Wrap, we first need to go back to its spicy and flavorful roots—the Buffalo chicken wing. The origins of Buffalo chicken wings date back to 1964 in Buffalo, New York, where Teressa Bellissimo, the owner of Anchor Bar, first created them.
According to popular accounts, Teressa’s son and his friends arrived at the restaurant hungry, and she needed to make a quick snack. She took leftover chicken wings, which were usually discarded or used for soup stock, fried them, tossed them in a tangy, buttery hot sauce, and served them with celery and blue cheese dressing. The result? A dish so delicious that it quickly became a national sensation.
By the 1980s and 1990s, Buffalo wings had gained massive popularity, especially in sports bars and restaurants, where they became a staple for game-day snacking. Their bold flavor and spicy kick made them irresistible, and soon, chefs and food lovers began experimenting with different ways to enjoy Buffalo-flavored chicken—including in wraps and sandwiches.
How Buffalo Wings Evolved into a Wrap
As Buffalo wings became more popular, people started looking for easier and less messy ways to enjoy their bold, tangy flavor. While wings are delicious, they require hands-on eating and can be quite messy, especially with the sauce-covered fingers and bones left behind.
This led to the Buffalo Chicken Wrap—a modern twist that took all the delicious elements of Buffalo wings and wrapped them up in a soft tortilla for easy eating. Instead of dealing with bones and sticky fingers, people could enjoy:
- Buffalo-flavored chicken (grilled, fried, or baked)
- Fresh lettuce, tomatoes, and onions for crunch
- Creamy ranch or blue cheese dressing
- A soft flour tortilla for a convenient handheld meal
By the early 2000s, Buffalo Chicken Wraps became a restaurant and fast-food favorite, featured on menus everywhere from diners to high-end cafes. The combination of heat, tanginess, and creaminess made it an instant hit, and it has remained one of the most beloved wraps ever since.
Why the Buffalo Chicken Wrap is So Popular
The Buffalo Chicken Wrap is more than just a sandwich alternative—it’s a perfect fusion of flavors and textures. Here’s why people love it:
Spicy & Tangy – Buffalo sauce adds just the right amount of heat and zing.
Crunchy & Creamy – A mix of crispy chicken (or grilled for a lighter option) with smooth dressing.
Portable & Mess-Free – No bones, no sauce-covered hands—just grab and go!
Customizable – Works for all diets, whether you prefer extra spicy, gluten-free, keto, or vegetarian versions.
Perfect for Any Occasion – Great for lunch, dinner, meal prep, or game day snacks.
From its humble origins in Buffalo, NY, to becoming a global favorite, the Buffalo Chicken Wrap has solidified its place in the world of quick, satisfying, and delicious meals.
Ingredients Needed for the Best Buffalo Chicken Wrap
A perfect Buffalo Chicken Wrap starts with the right combination of fresh, high-quality ingredients. Whether you like it extra spicy, grilled, or crispy, choosing the best components will elevate the flavor and make your wrap taste just as good—if not better—than restaurant versions.
Main Ingredients for a Buffalo Chicken Wrap
Here’s what you’ll need:
- Chicken – Boneless, skinless chicken breast or chicken tenders (grilled, fried, or baked)
- Buffalo sauce – Classic Frank’s RedHot Sauce or homemade buffalo sauce
- Tortilla wrap – Large flour tortillas for easy rolling
- Lettuce – Romaine or iceberg lettuce for a crisp texture
- Tomato – Freshly sliced for a juicy bite
- Cheese – Cheddar, Monterey Jack, or blue cheese for added creaminess
- Dressing – Ranch or blue cheese dressing to balance the spice
- Butter – To mix with hot sauce for a smooth buffalo flavor
Choosing the Right Chicken
The star of the dish is the chicken, and how you prepare it will change the overall texture and taste. Here are your options:
1️⃣ Grilled Chicken – A healthier option that keeps the wrap light while still packing in bold flavors. Best for those watching calories.
2️⃣ Crispy Fried Chicken – For a crunchy, indulgent texture, coat the chicken in flour, panko, or breadcrumbs before frying.
3️⃣ Baked Chicken – A great middle-ground option that gives a crispy outside without deep frying.
4️⃣ Shredded Rotisserie Chicken – If you’re short on time, use pre-cooked rotisserie chicken and toss it in buffalo sauce.
Best Sauces for Buffalo Flavor
Buffalo sauce is what makes this wrap iconic. You can either buy a pre-made Buffalo sauce or make your own at home.
🔹 Store-Bought Options:
- Frank’s RedHot Buffalo Sauce (most popular choice)
- Texas Pete Buffalo Wing Sauce
- Sweet Baby Ray’s Buffalo Wing Sauce
🔹 Homemade Buffalo Sauce Recipe:
- ½ cup Frank’s RedHot Sauce
- 2 tablespoons butter (melted)
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon honey (optional for slight sweetness)
- Mix everything together and toss with cooked chicken!
Essential Vegetables and Add-ons
To give the wrap extra crunch and freshness, consider adding these veggies:
Lettuce – Iceberg or romaine for a crispy bite
Tomato – Freshly sliced for juiciness
Red Onion – Adds a mild sharpness
Avocado – For a creamy, buttery texture
Best Tortilla Options
A soft tortilla is what holds everything together. The best choices are:
Flour Tortillas (12-inch size) – Most commonly used and easiest to roll
Whole Wheat Tortillas – A healthier, high-fiber option
Gluten-Free Tortillas – For a gluten-free version
Pro Tip: Warm your tortilla in a dry pan for 10-15 seconds before assembling—it makes it more flexible and prevents breaking!
How to Make a Buffalo Chicken Wrap – Step-by-Step Recipe
Preparing the Chicken
Before assembling the wrap, we need to cook the chicken. Choose one of these methods:
Grilled Buffalo Chicken (Healthy Option)
🔥 Best for: A lighter wrap with smoky flavor.
- Preheat your grill.
- Lightly oil the grill and cook chicken for 6-7 minutes per side until fully cooked (internal temp: 165°F / 75°C).
- Let the chicken rest for 5 minutes.
- Toss the chicken in buffalo sauce until fully coated.
Crispy Fried Buffalo Chicken (Indulgent Option)
🔥 Best for: A crunchy, crispy texture.
- Cut chicken breasts into tenders or strips.
- Set up a breading station:
- Bowl 1: Flour, salt, pepper, paprika
- Bowl 2: Beaten eggs
- Bowl 3: Panko breadcrumbs or crushed cornflakes
- Dredge chicken in flour → eggs → breadcrumbs, pressing firmly.
- Heat oil (375°F / 190°C) in a pan and fry chicken for 4-5 minutes per side until golden brown.
- Drain on paper towels and toss in buffalo sauce.
Baked Buffalo Chicken (Middle Ground Option)
🔥 Best for: A balance between crispy and healthy.
- Preheat oven to 400°F (200°C).
- Coat chicken in olive oil, salt, pepper, and garlic powder.
- Bake for 20-25 minutes, flipping halfway.
- Once cooked, slice the chicken and toss in buffalo sauce.
Making the Buffalo Sauce
If you’re using store-bought buffalo sauce, simply heat it up. But if you want homemade buffalo sauce, follow this easy recipe:
Simple Buffalo Sauce Recipe:
- ½ cup Frank’s RedHot Sauce (or any hot sauce)
- 2 tbsp butter (melted)
- 1 tsp garlic powder
- ½ tsp paprika
- ½ tsp honey (optional for slight sweetness)
- Mix everything together and warm in a saucepan over low heat.
Assembling the Wrap
Now that the chicken is ready, it’s time to put everything together!
How to Assemble a Buffalo Chicken Wrap:
1️⃣ Warm the tortilla – Heat it in a dry pan for 10-15 seconds to make it pliable.
2️⃣ Layer the base – Spread a generous amount of ranch or blue cheese dressing in the center.
3️⃣ Add the chicken – Place buffalo chicken strips on top.
4️⃣ Add veggies – Layer with lettuce, tomatoes, and red onions for freshness.
5️⃣ Top with cheese – Sprinkle cheddar, Monterey Jack, or crumbled blue cheese.
6️⃣ Drizzle extra buffalo sauce (optional, for more spice).
Wrapping it Up
Rolling a wrap properly is key to preventing spillage and making it easy to eat. Follow these steps:
Fold the sides inward – This keeps the filling from falling out.
Roll from the bottom up – Tuck the ingredients tightly as you roll.
Secure the wrap – If needed, use toothpicks or wrap it in foil for easy eating.
Serving and Enjoying!
Your Buffalo Chicken Wrap is ready to eat! For the best experience, serve it warm with a side of extra ranch or blue cheese dressing for dipping. Pair it with fries, coleslaw, or a fresh salad for a complete meal.
💡 Pro Tip: Want a crispy finish? Lightly toast the wrapped tortilla on a dry pan for 1-2 minutes per side before serving!
Variations of Buffalo Chicken Wrap
Healthy Buffalo Chicken Wrap
If you’re looking for a lighter version of the Buffalo Chicken Wrap, there are a few simple swaps you can make to reduce calories and fat without compromising flavor.
Use grilled chicken instead of fried to cut down on fat.
Opt for a whole wheat or low-carb tortilla for extra fiber.
Use Greek yogurt-based ranch dressing instead of regular ranch.
Add more fresh veggies like spinach, cucumbers, and bell peppers for extra nutrients.
Reduce the amount of cheese or use low-fat cheese to lower calories.
This version is perfect for those who want to enjoy bold flavors while maintaining a healthy diet.
Spicy Buffalo Chicken Wrap
If you love extra heat, turn up the spice level with these easy modifications:
Use extra-hot Buffalo sauce instead of regular.
Add diced jalapeños or pickled banana peppers inside the wrap.
Sprinkle red pepper flakes or cayenne pepper over the chicken before cooking.
Use spicy ranch or chipotle mayo instead of regular dressing.
This version is for true spicy food lovers who crave a fiery kick in every bite!
Keto & Low-Carb Buffalo Chicken Wrap
For those following a keto or low-carb diet, you can still enjoy a delicious Buffalo Chicken Wrap with a few tweaks:
Use a low-carb tortilla or swap the wrap entirely for a lettuce wrap.
Stick to grilled or baked chicken for a carb-free protein source.
Use full-fat blue cheese or ranch dressing for keto-friendly fats.
Skip the tomatoes and onions if you’re keeping carbs ultra-low.
With these modifications, you get all the flavor without the extra carbs!
Vegetarian Buffalo Wrap Alternative
Want a meat-free version? You can still enjoy the spicy, tangy goodness of a Buffalo wrap by using these alternatives:
Buffalo Cauliflower Wrap: Roast cauliflower florets and toss them in Buffalo sauce.
Crispy Buffalo Tofu Wrap: Coat tofu in cornstarch and pan-fry it before tossing in sauce.
Buffalo Chickpea Wrap: Mash chickpeas with buffalo sauce for a protein-packed vegetarian option.
These variations are perfect for vegetarians and vegans who want to enjoy the classic Buffalo flavors in a plant-based way.
Best Sides & Dips to Serve with Buffalo Chicken Wrap
A Buffalo Chicken Wrap is delicious on its own, but pairing it with the right side dishes and dips makes it even better. Whether you want something crispy, creamy, or refreshing, these side options will complete your meal.
Classic Side Dishes
🍟 French Fries – Crispy, golden fries are a perfect pairing for any wrap. Try seasoned, waffle, or sweet potato fries for variety.
🥗 Side Salad – A light Caesar salad, Greek salad, or coleslaw balances out the heat of the wrap.
🧄 Garlic Parmesan Roasted Potatoes – Oven-roasted potatoes with garlic and parmesan add a crispy, savory touch.
🌽 Corn on the Cob – Buttered corn or grilled corn with lime and chili powder adds a sweet contrast to the spicy wrap.
🥒 Pickles or Pickled Vegetables – Their tangy crunch cuts through the richness of the wrap.
Best Dipping Sauces
To take your Buffalo Chicken Wrap experience to the next level, try dipping it into one of these sauces:
Ranch Dressing – A cool and creamy dip that balances the heat.
Blue Cheese Dressing – A classic pairing that enhances the buffalo flavor.
Chipotle Mayo – Adds a smoky, slightly spicy kick.
Honey Mustard – Provides a sweet and tangy contrast.
Garlic Aioli – A rich, garlicky dip that complements crispy wraps.
Drink Pairings
To cool down the spice, pair your wrap with a refreshing drink:
Iced Tea – Sweet or unsweetened, it’s a light, refreshing choice.
Lemonade – The citrus cuts through the richness and spice.
Cold Beer – A light lager or IPA pairs well with the heat of the buffalo sauce.
Milkshake – A thick vanilla or chocolate shake helps soothe the heat for those sensitive to spice.
Sparkling Water with Lime – A healthy, refreshing option that cleanses the palate.
Nutritional Information & Health Benefits
Calories & Macronutrients
The nutritional content of a Buffalo Chicken Wrap depends on portion size, ingredients, and cooking method. Here’s a breakdown of an average wrap made with grilled chicken, a flour tortilla, buffalo sauce, ranch dressing, lettuce, tomato, and cheese:
- Calories: ~450-600 kcal (varies based on tortilla size and sauce quantity)
- Protein: ~35-40g (chicken is the main protein source)
- Carbohydrates: ~40-50g (mostly from the tortilla)
- Fats: ~18-25g (depends on cheese, dressing, and cooking method)
- Fiber: ~4-6g (from vegetables and whole wheat tortillas)
If you fry the chicken or use extra dressing and cheese, the calorie count increases significantly.
How to Make it Healthier
If you want a healthier Buffalo Chicken Wrap, consider these modifications:
Use grilled chicken instead of fried to cut down on unhealthy fats.
Choose a whole wheat or low-carb tortilla for extra fiber and fewer carbs.
Reduce the amount of cheese and dressing to lower fat content.
Add more fresh vegetables like spinach, cucumbers, or avocado for added nutrients.
Use Greek yogurt-based ranch or blue cheese dressing as a healthier alternative.
Opt for a lettuce wrap instead of a tortilla for a keto-friendly, low-calorie option.
Health Benefits of Buffalo Chicken Wrap
A Buffalo Chicken Wrap can be a nutritious, high-protein meal when prepared correctly. Here’s why:
🥩 High in Protein – Chicken provides essential amino acids for muscle growth and repair.
🥗 Rich in Vitamins & Minerals – Fresh veggies add vitamins A, C, and K, along with fiber for digestion.
🔥 Boosts Metabolism – Spicy buffalo sauce contains capsaicin, which may help increase metabolism.
💪 Supports Weight Management – A balanced wrap with lean protein and fiber can keep you full longer.
However, it’s important to watch portion sizes and limit high-fat ingredients like excessive cheese and creamy dressings to maintain a balanced meal.
More Chicken Wrap Ideas:
If you’re looking for more chicken-based meals, you might enjoy this Chicken Caesar Salad, or explore Leftover Rotisserie Chicken Recipes for new ways to repurpose leftovers.
For a different take on a hearty, cheesy wrap-style meal, check out this Steak Quesadilla Recipe.
FAQs About Buffalo Chicken Wrap
Is a Buffalo Chicken Wrap healthy to eat?
It depends on the ingredients and preparation. A traditional Buffalo Chicken Wrap can be high in calories, fat, and sodium, especially if made with fried chicken, heavy dressings, and a white flour tortilla. However, you can make it healthier by:
Using grilled chicken instead of fried.
Choosing a whole wheat or low-carb tortilla for more fiber.
Reducing the amount of cheese and dressing to lower fat content.
Adding more fresh vegetables for extra nutrients.
Using Greek yogurt-based ranch or blue cheese dressing for a healthier alternative.
With these modifications, a Buffalo Chicken Wrap can be a nutritious, high-protein meal that fits into a balanced diet.
What sides go with chicken wraps?
Chicken wraps pair well with a variety of sides that complement their flavors and textures. Some great options include:
🍟 French Fries – Classic, crispy, and satisfying.
🥗 Side Salad – Light and refreshing, such as Caesar salad or coleslaw.
🌽 Grilled Corn on the Cob – Adds a sweet contrast to the spice.
🥒 Pickles or Pickled Vegetables – Their tangy crunch balances the wrap’s richness.
🧄 Garlic Parmesan Roasted Potatoes – A flavorful alternative to fries.
🥣 Dipping Sauces – Extra ranch, blue cheese dressing, or chipotle mayo for dipping.
🥤 Refreshing Drinks – Iced tea, lemonade, or a cold beer to cool down the heat.
Are chicken wraps OK for weight loss?
Yes! Chicken wraps can be great for weight loss if you make them with the right ingredients and control portion sizes. To keep it weight-loss friendly:
Use grilled chicken instead of fried for lean protein.
Choose a whole wheat or low-carb tortilla to reduce refined carbs.
Limit cheese and creamy dressings to cut excess fat and calories.
Fill it with fresh vegetables for fiber and satiety.
Control portion sizes—eating one well-balanced wrap with a side of salad or veggies instead of fries can help keep calories in check.
By making these adjustments, a Buffalo Chicken Wrap can be a healthy and filling meal option for weight management.
How do you make chicken wraps not soggy?
To keep your Buffalo Chicken Wrap from getting soggy, follow these tips:
Use a warm, slightly toasted tortilla – This helps create a barrier against moisture.
Let the chicken cool slightly before assembling – Hot chicken releases steam, which can make the wrap soggy.
Layer dressing and sauces carefully – Spread a thin layer on the tortilla or drizzle it on top instead of soaking the chicken.
Pat dry any vegetables – Excess moisture from lettuce or tomatoes can make the wrap wet.
Eat immediately or store properly – If making ahead, wrap tightly in foil or plastic wrap and store in the fridge. For meal prep, keep ingredients separate and assemble before eating.
By following these steps, your Buffalo Chicken Wrap will stay fresh, firm, and delicious! 😊🔥
Conclusion
A Buffalo Chicken Wrap is the perfect combination of spicy, tangy, creamy, and crunchy flavors—all wrapped up in a soft tortilla. Whether you like it grilled, crispy, extra spicy, or even vegetarian, this versatile dish is easy to customize and make at home.
Why You Should Try a Buffalo Chicken Wrap
Quick and Easy – Ready in under 30 minutes, making it a great meal for busy days.
Packed with Flavor – A bold mix of buffalo sauce, ranch, cheese, and fresh veggies.
Customizable – Works for different diets (keto, low-carb, gluten-free, and vegetarian options available).
Great for Meal Prep – Can be stored and eaten later without losing its taste.
Perfect for Any Occasion – A great lunch, dinner, game-day snack, or party food.
No matter how you prepare it, the Buffalo Chicken Wrap is a delicious, satisfying dish that brings the iconic Buffalo wing flavors into a portable, mess-free meal. So, grab your ingredients and make one today—you won’t regret it!
🔥 Enjoy your Buffalo Chicken Wrap and spice up your mealtime! 🔥
Buffalo Chicken Wrap – Spicy, Flavorful & Easy to Make!
Equipment
- ✔ Cutting board – For slicing chicken and vegetables
- ✔ Knife – To cut chicken into strips
- ✔ Mixing bowls – For tossing chicken in buffalo sauce
- ✔ Grill pan or frying pan – To cook the chicken
- ✔ Tongs – For flipping chicken while cooking
- ✔ Spoon or brush – To evenly coat chicken with buffalo sauce
- ✔ Paper towels – To drain excess oil (if frying)
- ✔ Plate – For assembling the wrap
Ingredients
- For the Chicken:
- 2 boneless skinless chicken breasts (or 2 cups cooked chicken)
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- 1 tablespoon olive oil for grilling
- For the Buffalo Sauce:
- ¼ cup Frank’s RedHot Sauce or your favorite buffalo sauce
- 1 tablespoon butter melted
- ½ teaspoon garlic powder
- ½ teaspoon honey optional for a touch of sweetness
- For Assembling the Wrap:
- 2 large flour tortillas or whole wheat, low-carb
- ½ cup shredded lettuce romaine or iceberg
- ½ cup diced tomatoes
- ¼ cup shredded cheddar cheese or Monterey Jack
- ¼ cup ranch or blue cheese dressing
- ¼ cup sliced red onions optional
- 1 tablespoon chopped fresh cilantro optional
Instructions
- Step 1: Cook the Chicken
- Season the chicken with salt, pepper, garlic powder, and paprika.
- Grill Method: Heat a grill pan over medium heat, brush with olive oil, and grill chicken for 6-7 minutes per side until fully cooked (internal temperature 165°F/75°C).
- Frying Method: Cut chicken into strips, coat lightly in flour, and pan-fry in hot oil (375°F/190°C) for 4-5 minutes until crispy. Drain excess oil on paper towels.
- Shredded Chicken Method: Use pre-cooked or rotisserie chicken, shred, and warm it up.
- Step 2: Make the Buffalo Sauce
- In a small bowl, whisk together buffalo sauce, melted butter, garlic powder, and honey.
- Toss the cooked chicken in the buffalo sauce until evenly coated.
- Step 3: Assemble the Wrap
- Warm the tortilla in a dry pan for 10-15 seconds to make it more flexible.
- Spread ranch or blue cheese dressing on the center of the tortilla.
- Layer the buffalo chicken, followed by lettuce, tomatoes, shredded cheese, and red onions.
- Fold the sides inward, then roll tightly from the bottom up.
- Step 4: Serve & Enjoy
- Slice the wrap in half and serve with extra ranch or blue cheese dressing.
- Pair with fries, coleslaw, or a fresh salad for a complete meal!
Notes
🔥 For Extra Spice: Add jalapeños or cayenne pepper to the buffalo sauce.
🥑 For a Creamier Wrap: Add sliced avocado or extra cheese.
📦 For Meal Prep: Store each ingredient separately and assemble fresh for the best texture.