Crunchy baked or air fried lightly breaded chicken breast joins forces with a creamy buffalo ranch slaw, high fiber tortillas, leafy greens, and your choice of cheese to make chicken wraps with 40 grams of protein each. And thanks to using frozen chicken, this recipe takes less than 30 minutes!
How to Make Crispy Chicken Wraps (Walkthrough)
Step One: Bake or Air Fry Frozen Lightly Breaded Chicken Breast Chunks
My go-to frozen chicken breast option is the Kirkland Signature from Costco, but there are tons of alternatives. Costco also sells Just Bare lightly breaded chicken breast chunks, strips, and filets. Which all work for these wraps since the chicken is chopped before wrapping.
Non-Costco options include Perdue Farms, Tyson, and Realgood Foods. You should be able to find these in most grocery stores, including Target and Walmart.
Step Two: Make the Buffalo Ranch Slaw and Prepare the Other Ingredients
Mix Greek yogurt, ranch seasoning (I use Hidden Valley), and buffalo sauce (I used Frank’s RedHot) together before adding a bag of coleslaw mix. And that’s it for the slaw.
Tired of buffalo? Try using the sauce and slaw combo from my barbecue rotisserie chicken wraps instead.
The tortillas you see pictured above are burrito-size Carb Balance tortillas by Mission. I used the standard flour tortillas to make caesar chicken wraps, and those would work fine here to make a larger quantity of smaller wraps.
Want to use the real deal flour tortillas? Go for it. I’ve included notes about the nutrition facts with regular tortillas in the recipe card’s notes section.
The only remaining components to decide on will be the cheese and leafy greens. I used gorgonzola and a blend of baby spinach and arugula. If you’re torn between the funk of gorgonzola and blue cheese when there’s ranch in the slaw, go with extra sharp cheddar or a more mellow cheese. Or leave the cheese out altogether if you prefer.
Step Three: Assemble the Chicken Wraps
Once the chicken is fully cooked and crunchy, all that’s left to do is chop it into bite size pieces and assemble the wraps.
Regardless of tortilla selection, be sure to warm the tortillas before filling and rolling. I like to warm them in a pan over medium-low heat, but a damp paper towel wrapped around them in the microwave for 20-30 seconds does the trick just fine.
It’s always a good idea to toast the wraps in a pan to seal the wraps shut. Just don’t overdo it, as the leafy greens may begin to wilt. If you want golden brown grilled tortillas and melty cheese, do something like crunchy chicken breakfast wraps.
Serving and Pairings
Why complicate things? Potato chips and sandwich wraps are, as the kids would say, goated.
I recommended serving my buffalo rotisserie chicken wraps with buffalo chicken chips from a company called Wilde (I buy them at Whole Foods). That’s a great way to add even more protein and make a meal out of these chicken wraps.
If you’re too chicken for that, or you’ve just had your fill of protein for the day, I think fresh carrot sticks or celery would be great sides. And you can’t have those without a bit of ranch or some type of dip that would also compliment the wraps nicely. Still need a bit more protein? Try cottage cheese ranch.
Let’s wrap things up. I’m always happy to lend a hand in the comments below if you have a question about the recipe, ingredient swaps, or which exercises are best for muscle growth. Ask away!
No questions? Print or save the recipe card below and be on your way. I always appreciate recipe reviews if you give this one a go and love it. Hope to see you around here again soon.
Crunchy Chicken Wraps
Crunchy chopped chicken breast with buffalo ranch coleslaw, leafy greens, and cheese inside flour tortillas.
Ingredients
- 24 oz Lightly Breaded Chicken Breast Chunks*
- 12 oz Coleslaw Mix
- 1 cup Nonfat Greek Yogurt
- 1 Tablespoon Ranch Seasoning
- 1/2 cup Buffalo Sauce
- 3 oz Gorgonzola or Sharp Cheddar Cheese
- 5 oz Spinach and Arugula Mix (or your choice of leafy greens)
- 6 Burrito-Size Flour Tortillas**
Instructions
- Bake or air fry the chicken according to the instructions on its packaging.
- While the chicken cooks, mix the Greek yogurt, buffalo sauce, and ranch seasoning together in a large bowl before adding the coleslaw mix. Stir everything together and refrigerate until you're ready to assemble.
- Once the chicken is cooked through and crispy, transfer it to a cutting board and chop it into bite size pieces.
- Warm the tortillas by wrapping in a damp paper towel and microwaving for 20-30 seconds or in a pan over medium-low heat.
- To the warmed tortilla, add a layer of leafy greens followed by the slaw, chopped chicken, cheese, and another layer of leafy greens. Tightly roll like a burrito and repeat for all 6 chicken wraps.
- Optional: Place the wraps seal-side-down in a pan over medium-heat for 20-30 seconds to better seal the wraps.
Notes
*I used Kirkland Signature Lightly Breaded Chicken Breast Chunks from Costco. Other options for lightly breaded chicken breast include Perdue Farms, Tyson, Realgood Foods, and Just Bare. You can use chunks, bites, strips, or filets since the chicken is chopped before going in the wraps.
**I used Mission Carb Balance flour tortillas, which have 110 calories, 10g protein, 32g carbs (28g fiber), and 6g fat per tortilla. They do a bit of weird macro math with their net carbs and calories. So compare that to 200 calories, 5g protein, 33g carbs, and 5g fat in a standard burrito-size flour tortilla.
Nutrition Information:
Yield: 6 Serving Size: 1 chicken wrapAmount Per Serving: Calories: 400Total Fat: 17gCarbohydrates: 50gFiber: 27gProtein: 40g
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