If dinner needs to happen in 10 minutes but still feel like real food, this high protein buffalo chicken wrap is the one to make. It is spicy, creamy, crunchy, and seriously filling, with about 48g of protein per wrap.
There is no long cooking session here. Start with cooked chicken, stir together a creamy buffalo sauce with Greek yogurt and cottage cheese, and grill the wrap until the tortilla is golden and crisp. It is the kind of weeknight dinner that tastes like a takeout favorite, but keeps you full for hours.
Why You’ll Love This Recipe
- Ready in just 10 minutes, start to finish.
- About 48g of protein per wrap, as a guide.
- Creamy buffalo flavor without a heavy, mayo-based sauce.
- Easy to crisp in an air fryer or a skillet.
- Perfect for lunch, a quick dinner, or meal prep.
Ingredients
US cups and Fahrenheit are listed first, with UK grams and Celsius in parentheses. This recipe makes 2 wraps.
- 2 cups (about 300g) shredded cooked chicken
- 1/3 cup (80g) buffalo sauce
- 1/3 cup (80g) plain Greek yogurt
- 1/4 cup (60g) cottage cheese, blended until smooth
- 2 large flour tortillas, 10-inch (25 cm)
- 1 cup (100g) shredded lettuce
- 1/2 cup (50g) shredded mozzarella or cheddar
- 1/4 cup (40g) diced celery
- 2 tablespoons ranch dressing, optional
- Cooking spray
- Salt and black pepper, to taste
How to Make a High Protein Buffalo Chicken Wrap
- Shred the chicken. If it is not already shredded, pull warm cooked chicken into bite-size shreds with two forks and place it in a large bowl.
- Mix the buffalo sauce. Add the buffalo sauce, Greek yogurt, and cottage cheese to the chicken. Stir until every shred is coated in a creamy, spicy sauce, then season with salt and pepper.
- Warm the tortilla. Warm each tortilla for 15 to 20 seconds in the microwave or in a dry skillet so it bends without cracking.
- Fill and roll. Spoon the buffalo chicken down the center, add lettuce, cheese, and celery, then fold in the sides and roll tightly, seam-side down.
- Grill until crispy. Lightly spray the wraps with cooking spray. Air fry at 400°F (200°C) for 3 to 4 minutes, or grill in a skillet over medium heat for 2 to 3 minutes per side, until golden and crisp. Rest for 1 minute, slice, and serve.
Pro Tips
- Blend the cottage cheese first for the smoothest, creamiest sauce.
- Do not overfill the tortilla, or it will be hard to roll and seal.
- Keep the wrap seam-side down in the air fryer or skillet so it stays closed.
- Add extra buffalo sauce or a drizzle of ranch only after grilling, so the wrap stays crisp.
- For meal prep, keep the filling and tortillas separate and assemble just before grilling.
FAQ
Can I use rotisserie chicken? Yes. Rotisserie chicken is perfect here and makes this a true 10-minute recipe.
Can I make it less spicy? Yes. Use less buffalo sauce and add a little more Greek yogurt, or serve it with ranch for dipping.
Can I make it in the air fryer? Yes. Air fry at 400°F (200°C) for 3 to 4 minutes, seam-side down, until crisp and golden.
How do I store leftovers? Store the filling in an airtight container in the refrigerator for up to 3 days. Assemble and grill fresh wraps for the best texture.
Nutrition Note
Nutrition values are estimates and will vary with the brands and tortillas you use. As a guide, each wrap has about 48g of protein. Use your preferred ingredients and adjust the sauce to taste.
Serve this high protein buffalo chicken wrap hot and crispy, with celery sticks and your favorite dipping sauce on the side.
