Buffalo chicken wrap recipe: A high-protein, balanced meal made easy

If you’re craving something that hits that spicy-satisfying spot but still keeps you on track, this buffalo chicken wrap Lean & Green+ meal might just become your new go-to meal.

It’s got everything you love about buffalo wings — the heat, the flavor, the creamy contrast — all tucked neatly into a balanced, portion-friendly wrap that’s ready in just 15 minutes. No frying, no mess, no guilt. Just real ingredients and big flavor that make healthy eating something you actually want to do.

This wrap works whether you’re powering through your day, need a quick post-workout meal, or just want something simple, bold and satisfying.

Bonus: it’s perfect for anyone following Trilivy's Refine phase, so you can stay aligned with your goals while enjoying every bite.

Wondering what a Lean & Green+ meal is? Learn more here.

Why you’ll love this buffalo chicken wrap.

This buffalo chicken wrap isn’t your average “healthy” wrap — it’s spicy, fresh, and surprisingly hearty for something that takes less than 15 minutes to make.

Here’s why it should earn a permanent spot in your recipe rotation:

• High in protein: Lean shredded chicken keeps you full and supports muscle health.

• Packed with veggies: Unlike traditional buffalo chicken wraps, this version sneaks in diced celery, carrots, and onions — adding crunch, color, and nutrients in every bite.

• Lower in calories: Smart swaps like Greek yogurt dressing and a high-fiber wrap make it light, yet satisfying.

• Meal-prep friendly: Store extra ingredients separately and assemble in minutes for the week ahead.

Ingredients you’ll need.

You’ll need just a handful of staples — and you might already have most of them on hand:

• 3 oz. cooked chicken breast, rotisserie, or canned (in water; drained)

• 2 tbsp diced celery

• 2 tbsp diced carrots

• 2 tbsp chopped red or green onion

• 2 tbsp reduced-fat mayonnaise

• 2 tbsp Frank’s® hot sauce or buffalo sauce

• 1 tbsp blue cheese crumbles

• 2 large lettuce leaves (butter or green leaf lettuce)

• 1 medium-sized whole wheat, spinach, or sun-dried tomato wrap (or tortilla)

• ¾ cup fresh berries

  
  

How to make this buffalo chicken wrap.

1. Prep the chicken. Start by shredding or dicing your chicken. If you’re using rotisserie or canned, make sure it’s drained and ready to go.

2. Add the crunch. Toss in your diced celery, carrots, and onion. This is what gives the wrap that crisp texture and balance against the spicy sauce.

3. Mix it all up. In the same bowl, stir in your mayonnaise, buffalo sauce, and blue cheese crumbles. Give it a good mix — you want everything evenly coated so every bite has that signature buffalo flavor.

4. Layer it right. Lay your lettuce leaves in the center of your wrap. This little trick adds crunch and helps keep the wrap from getting soggy.

5. Fill and roll. Spoon your buffalo chicken mixture into the wrap, fold in the sides, and roll it up burrito-style. Slice in half for that satisfying cross-section reveal (and easier eating).

6. Serve it with berries. Pair your wrap with ¾ cup of fresh berries — the sweetness balances the heat plus packs in even more nutrition..

Tips & tricks.

• Berry boost: Strawberries, blueberries, blackberries, or raspberries all work great. No berries in season? Try a small apple, pear, or orange for a refreshing twist.

• Shortcut idea: Use a mini food chopper to save time on veggie prep.

• Make it ahead: Keep the chicken mixture in the fridge for up to 3 days. Assemble your wrap fresh to keep things crisp and delicious.

Nutrition snapshot (per serving).

Calories: 380

Fat: 18g

Carbohydrates: 36g

Fiber: 7g

Protein: 23g

Serving Size: 1 wrap with ¾ cup fresh berries

Per Serving: 4 oz. protein, 1 vegetable, 1 fruit, 1 starch, 2 healthy fats

This healthy buffalo chicken wrap is perfectly portioned to deliver balanced nutrition without skimping on flavor. The mix of lean protein, fiber and healthy fats helps support your energy, satiety, and progress — one satisfying bite at a time.

The perfect balance of flavor and function.

At its core, this wrap is what healthy eating should be — fast, flavorful, and genuinely satisfying. It hits that crave-worthy balance of tangy, creamy, and crisp, while giving your body the right mix of nutrients to stay energized and focused.

Whether you’re working toward a weight-loss goal or managing your results, meals like this remind you that “healthy” doesn’t have to mean “boring.” With a few simple ingredients and some structure, you can enjoy the foods you love — and still feel great after.

How this recipe fits into your Trilivy plan.

This recipe is designed the Refine phase of Trilivy's comprehensive metabolic health system, making it ideal for those who’ve reached their goal weight and want to keep it off through structured eating and healthy habits.