Description
When you crave the fiery heat of bar food but want to keep things light, these Buffalo Chicken Lettuce Wraps are the perfect solution. Featuring lean shredded chicken tossed in a bold buffalo sauce, loaded into crisp lettuce cups, and topped with crunchy vegetables, this 30-gram protein meal is satisfying, low-carb, and sits cleanly under 300 calories!
Ingredients
Scale
- 1 lb cooked chicken breast (shredded; rotisserie chicken works perfectly)
- 1/2 cup buffalo hot sauce (like Frank’s RedHot)
- 1 tbsp unsalted butter or ghee (melted)
- 1 head butter lettuce, Boston lettuce, or romaine hearts (washed and dried)
- 1/2 cup celery (finely diced)
- 1/2 cup carrots (shredded or matchstick cut)
- 1/4 cup red onion (finely diced)
- 2 tbsp light blue cheese dressing or plain Greek yogurt (for drizzling)
- Optional: 1/4 cup crumbled blue cheese or diced avocado
Instructions
- Prep the lettuce cups: Carefully pull apart the leaves of your lettuce head to create “cups” or “boats.” Wash them gently, then use paper towels to vigorously pat each leaf completely dry. This is crucial for keeping the wraps crunchy. Set aside on a platter.
- Make the sauce: In a large skillet or mixing bowl, whisk together the buffalo hot sauce and the melted butter (or ghee) until perfectly smooth and combined. The butter helps mellow the intense heat slightly and allows the sauce to cling to the chicken.
- Coat the chicken: Add the warm, cooked shredded chicken to the buffalo sauce mixture. Toss the meat thoroughly until every strand is beautifully coated and has absorbed the fiery red liquid.
- Assemble the wraps: Spoon a generous amount of the saucy buffalo chicken into the center of each dry lettuce cup. Do not overfill, or they will be difficult to pick up.
- Add the cooling crunch: Top the buffalo chicken evenly with the finely diced celery, shredded carrots, and diced red onion.
- Garnish and serve: Drizzle the top of each wrap lightly with the blue cheese dressing (or Greek yogurt) to provide a cooling contrast. Serve immediately for the best texture!
Notes
- Meal prep strategy: These make phenomenal cold lunches! To prevent sogginess, pack the saucy shredded buffalo chicken in an airtight container, and store the dry lettuce leaves and chopped vegetables in a completely separate container. Assemble them at your desk right before eating.
- Control the heat: If the standard buffalo sauce is too intense for your palate, stir two tablespoons of plain Greek yogurt directly into the shredded chicken mixture to create a milder, creamier buffalo base.
- Use sturdy lettuce: Iceberg and romaine lettuce offer the most aggressive, sturdy crunch, while butter lettuce provides a softer, more flexible wrap that folds easily like a taco.
- Prep Time: 10 minutes
- Cook Time: 5 Minutes
- Category: Dinner / Lunch
- Method: Stovetop / No-Cook Assembly
- Cuisine: American
Nutrition
- Serving Size: 1 serving (about 2-3 wraps with toppings)
- Calories: 290 kcal
- Sugar: 3 g
- Sodium: 950 mg
- Fat: 12 g
- Saturated Fat: 5 g
- Unsaturated Fat: 6 g
- Carbohydrates: 6 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 95 mg