Buffalo chicken wrap
27 min · 55 g protein · 473 cals / serving
Wing night in a wrap: tangy, buttery-hot buffalo chicken, a cool blue cheese yogurt sauce, and plenty of crunch from romaine, celery and carrot. The sauce clings to the chicken instead of soaking the wrap, so it tastes just as good at noon as it did at seven.
Ingredients
- 3/4 lb chicken breast, 2 small breasts
- 1 tsp olive oil
- 1 tsp paprika, smoked
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 3 tbsp buffalo sauce
- 1 tsp unsalted butter, melted
Blue cheese sauce
- 1/3 cup nonfat Greek yogurt
- 2 tbsp crumbled blue cheese
- 1 tsp lemon juice
- 1 tbsp fresh chives, chopped
- a few grinds black pepper
To build
- 2 large (10-inch) low-carb protein wrap, high-fiber, high-protein tortillas
- a few whole leaves + 1 1/2 cups shredded romaine lettuce
- 1 stalk celery, very thinly sliced
- 1 small carrot, coarsely grated
- a few thin slices red onions (optional)
Steps
- If the breasts are thicker than 3/4 inch, slice them in half horizontally. Rub with the oil, paprika, garlic powder and salt and sear in a hot skillet over medium-high heat for 4–6 minutes per side (or air-fry at 400°F for 12–15 minutes, turning once), until browned and 165°F inside. Rest 5 minutes and slice.
- Stir the melted butter into the buffalo sauce, then toss the warm sliced chicken in it so it soaks in, and let it cool completely.
- Mash the blue cheese into the yogurt with a fork, then stir in the lemon juice, chives and pepper.
- Warm each wrap for 10 seconds in a dry pan. Lay two whole lettuce leaves down the middle, then the buffalo chicken, a spoonful of the blue cheese sauce, the celery, carrot, onion and shredded lettuce. Fold in the sides, roll up tightly in baking paper and cut in half.
Good to know
How do I pack it?
Roll it in the morning with whole lettuce leaves between the wrap and the saucy chicken, and wrap it tightly in paper; it holds 4–5 hours in a cool bag. For extra crunch, pack the celery and carrot separately and tuck them in at lunch, or pack the sauce in a pot for dipping.
How long does it keep?
The buffalo chicken keeps 3–4 days in the fridge and the blue cheese sauce 5 days, so make both on Sunday and roll a fresh wrap each morning.
Not a blue cheese fan?
Make it ranch-style: leave out the blue cheese and stir 1/2 tsp each of dried dill and garlic powder into the yogurt. It's about the same score.
Alternative
Per
- Calories
- 125
- Protein
- (48%)
- 14 g
- Fat
- (33%)
- 4 g
- Carbohydrates
- (20%)
- 8 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 339 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 947 kcal goes into the pot and 843 g of ingredients comes out as about 755 g of food: 125 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.