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High Protein Buffalo Chicken Wrap

High-Protein Buffalo Chicken Wrap

5 from 2 votes
This high-protein buffalo chicken wrap is filled with shredded chicken, buffalo sauce, cottage cheese, shredded carrot, and green onion, all wrapped in a high-protein tortilla and pan-fried until crispy. Ready in under 20 minutes and perfect for meal prep.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings : 2 wraps

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Equipment

Ingredients

For The Wraps
  • 1 cup shredded cooked chicken breast
  • 2-3 tbsp Frank's Red Hot buffalo sauce, or more to taste
  • ½ cup low-fat cottage cheese, drain off any excess water that may have collected at the top of the tub
  • ¼ cup shredded carrot
  • 2 thinly sliced green onions
  • 2 high-protein tortillas
  • olive oil spray
For the Greek yogurt ranch (optional):
  • ½ cup plain Greek yogurt
  • 1 tbsp lemon juice or white vinegar
  • ½ tsp garlic powder
  • 1 tsp dried dill
  • 1 tsp dried parsley
  • pinch of salt
  • 1-2 tbsp water, to thin
Start Cooking

Instructions
 

  1. 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.
    High Protein Buffalo Chicken Wrap Cottage Cheese
  2. 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.
    High Protein Buffalo Chicken Wrap Meal Prep
  3. 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.
    Crispy Buffalo Chicken Wrap Recipe
  4. 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.
    Healthy Buffalo Chicken Wrap With Greek Yogurt
  5. Slice the wraps in half and serve warm with ranch on the side.
    Buffalo Chicken Wrap

Nutrition

Calories: 313kcalCarbohydrates: 37gProtein: 39gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 57mgSodium: 1274mgPotassium: 389mgFiber: 26gSugar: 4gVitamin A: 2862IUVitamin C: 6mgCalcium: 228mgIron: 2mg

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.