Looking for a quick high-protein lunch? This high-protein buffalo chicken wrap is loaded with shredded chicken, buffalo sauce, and a creamy cottage cheese filling, all wrapped in a high-protein tortilla and cooked until crispy. 39 grams of protein ready in under 20 minutes.
In my book, buffalo chicken anything is always a good idea.
This high-protein buffalo chicken wrap combines shredded chicken, Frank’s Red Hot, cottage cheese, shredded carrot, and green onion, all packed into a high-protein tortilla and pan-fried until crispy on the outside. Think buffalo chicken dip, but make it a wrap you can actually meal prep.
Each wrap has 39 grams of protein and comes together in under 20 minutes. Pair it with the simple Greek yogurt ranch below, or just grab your favorite store-bought version if that’s more your speed.
It’s really easy to prep a couple servings of the filling and enjoy all week long — so make a batch, thank yourself later.
Why You’ll Love It
- It delivers all the bold buffalo chicken flavors in an easy-to-make and easy-to-eat wrap.
- Each wrap packs 39 grams of protein to actually keep you full through the afternoon.
- It comes together in under 20 minutes, making it a genuinely realistic weekday lunch.
- The tortilla gets golden and crispy on the outside, which makes it feel super satisfying.
- It’s great for meal prep and reheats well all week long.
Love a good buffalo chicken recipe? Try this Air Fryer Buffalo Chicken Bowl with celery apple slaw and Greek yogurt ranch.
Key Ingredients
- Shredded chicken: The protein base of the filling. Rotisserie chicken works great here and keeps things quick.
- Buffalo sauce: Frank’s Red Hot is the go-to. Use as much or as little heat as you like.
- Cottage cheese: Adds creaminess and a serious protein boost without the heaviness of cream cheese.
- Shredded carrot: Adds a little crunch and sweetness that balances the heat.
- Green onion: Fresh and sharp, it cuts through the richness of the filling.
- High-protein tortillas: The shortcut that makes this wrap quick, satisfying, and easy to crisp. These Mission Carb Balance ones are my favorite.
Looking for more easy high-protein lunch ideas? Check out these high-protein chicken salad recipes.
How to Make This High-Protein Buffalo Chicken Wrap
This high-protein buffalo chicken wrap comes together in just a few steps. Mix the filling, wrap it up, and crisp it in a pan or air fryer.
Mix the filling
In a bowl, combine the shredded chicken, buffalo sauce, cottage cheese, shredded carrot, and green onion. Stir until everything is evenly coated and well mixed.
Fill the tortillas
Lay your tortillas flat and spoon half the filling into the center of each, shaping it into a compact rectangle. Cut away the corners, fold the bottom up, fold in the sides, then fold tightly into a rectangular wrap.
Pan-fry or air fry
Lightly spray or brush the outside of each wrap with olive oil. Cook seam-side down in a nonstick skillet over medium heat until golden and crisp on both sides, or air fry at 375°F, flipping halfway through, until crispy.
Slice and serve
Cut in half and serve warm with ranch on the side. Store-bought works great, or try the simple Greek yogurt ranch in the recipe card.
Need more high-protein lunch ideas to add to your rotation? Check out these 7 Cheap High-Protein Meal Prep Lunch Ideas — all with 30g+ protein each.
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Tips & Variations
- Gluten-free: Use your favorite gluten-free high-protein tortillas and this recipe is naturally gluten-free.
- Adjust the heat: Go heavier on the buffalo sauce for more kick, or dial it back and add a small spoonful of Greek yogurt to the filling to mellow it out.
- Use rotisserie chicken: It shreds easily, adds great flavor, and saves you the cooking step entirely.
- Make it extra crispy: Start seam-side down and don’t rush the flip. Give it a full 3 to 4 minutes per side so the wrap has time to seal and crisp evenly.
Storage & Meal Prep
These are a great option for meal prep, but instead of storing fully cooked wraps, I’d actually recommend making a batch of the filling ahead of time and keeping it in the fridge.
When you’re ready to eat, just spoon the filling into a tortilla, fold it up, and crisp it fresh in a skillet or air fryer. It only takes a few minutes, and the result is so much better than reheating a wrap that’s been sitting assembled in the fridge.
The filling keeps well in an airtight container for up to 3 days, so you can have quick, crispy lunches ready to go all week with minimal effort.
FAQ
Totally! The best way to meal prep these is to make a big batch of the filling and store it in the fridge for up to 3 days. When you’re ready to eat, just fill a tortilla, fold it up, and crisp it fresh in a skillet or air fryer. Takes about 5 minutes and tastes way better than reheating an assembled wrap.
Rotisserie chicken is the easiest option. It shreds easily and adds great flavor. You can also use cooked and shredded chicken breast if you prefer to cook it yourself.
Ranch dipping sauce is the obvious answer, and the simple Greek yogurt ranch in this post is a great option. These also pair well with celery sticks, a simple green salad, or even a bag of chips if you’re going full comfort food.
It depends on the ingredients, but this high-protein buffalo chicken wrap has 39 grams of protein per wrap, thanks to the combination of shredded chicken breast, cottage cheese, and a high-protein tortilla.
High-Protein Buffalo Chicken Wrap
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Equipment
Ingredients
Instructions
- In a bowl, combine 1 cup shredded cooked chicken breast, 2-3 tbsp Frank's Red Hot buffalo sauce, ½ cup low-fat cottage cheese, ¼ cup shredded carrot, and 2 thinly sliced green onions. Stir until everything is evenly coated and well mixed.
- Lay 2 high-protein tortillas flat and spoon half the filling into the center of each, shaping it into a compact rectangle. Cut away the corners, fold the bottom up, fold in the sides, then fold tightly into a rectangular wrap. Lightly spray or brush the outside of each wrap with olive oil.
- Pan-fry method: Cook seam-side down in a nonstick skillet over medium heat for 3 to 4 minutes per side until golden and crisp. Air fryer method: Air fry at 375°F (190°C) for 6 to 8 minutes, flipping halfway, until crispy and browned.
- If making the Greek yogurt ranch, mix ½ cup plain Greek yogurt, 1 tbsp lemon juice or white vinegar, ½ tsp garlic powder, 1 tsp dried dill, 1 tsp dried parsley, and a pinch of salt together, and thin with 1-2 tbsp water until you reach your desired consistency. Taste and adjust seasoning.
- Slice the wraps in half and serve warm with ranch on the side.
Nutrition
Notes
- Rotisserie chicken works great here and keeps things quick.
- Adjust buffalo sauce to your heat preference. Start with 2 tbsp and add more from there.
- Store-bought ranch works just as well as the homemade version if you’re short on time.
- Store filling in an airtight container in the fridge for up to 3 days. Then wrap in a tortilla and heat in a skillet or air fryer for best texture.
More recipes you’ll love
- High-Protein Buffalo Chicken Salad
- 7 High-Protein Low-Calorie Lunch Ideas (30g+ Protein & Under 500 Calories)
- The 13 Best High-Protein Salad Recipes to Keep You Full
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I had fun developing this recipe. So easy and so much flavor.