Quick Lunch: Buffalo Chicken Wrap

Wraps are a lunchtime favorite because they’re quick to assemble and easy to take with you on the go. Here’s a healthy take on another favorite, buffalo chicken wings.


This wrap is prepared with a homemade version of buffalo sauce, lean chicken breast, a small amount of bleu cheese and a handful of veggies. If you need to take lunch with you in the morning, you can cook the chicken breast in advance and store it in a sealed container with the hot sauce marinade. Store the yogurt in a tiny container and pop the tortilla into a resealable bag alongside all the other ingredients. When it’s lunchtime, simply assemble the wrap and enjoy.



1 teaspoon olive oil

½ chicken breast

1 teaspoon hot sauce, like Frank’s Red Hot

1 teaspoon white vinegar

Pinch cayenne pepper

Pinch of salt and pepper

1 tortilla (you can use a gluten-free tortilla)

1 tablespoon fat-free yogurt

1 tablespoon blue cheese, crumbled (you can use gluten-free cheese)

1 lettuce leaf

1 tomato

1 small stick celery


Heat the teaspoon of olive oil in a pan over medium heat. Add the ½ chicken breast and cook for around 7 minutes on either side or until fully cooked through.

In a small bowl, mix together the hot sauce, white vinegar, cayenne pepper, salt and pepper. Taste and adjust the seasonings if you need to.

When the chicken is cooked, remove it from the pan and chop into bite-sized pieces.

Put the chicken pieces in the bowl with the hot sauce mixture and toss to make sure they’re well coated. Leave to one side.

Place the tortilla on a plate and cover one side with the fat-free yogurt.

Sprinkle the blue cheese on top of the yogurt and top with the lettuce leaf.

Slice the tomato and celery and place the slices on top of the lettuce leaf.

Add the chicken pieces on top of the tomato and celery and line them up from the top of the tortilla to the bottom to make it easier to roll.

Start at one end of the tortilla – perpendicular to the line of chicken – and roll it up, making sure all the ingredients are kept tightly inside the tortilla.

Slice in half and serve.




  1. Made this wrap for lunch, minus the hot sauce (my stomach is a wimp!!!) & added paprika instead. A big hit!!! I will probably slice celery on diagonal nxt time so it doesn’t poke through tortilla.
    Love all the recipes – keep sending more great ideas! :D

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