Spicy Buffalo Chicken Wrap Recipe: Homemade Heat

Why You’ll Love This this Spicy Buffalo Chicken Wrap

This buffalo chicken wrap brings all that spicy, tangy goodness you crave without the messy fingers that come with traditional wings.

The combination of Frank’s RedHot and cayenne gives you just enough heat to make your taste buds dance, while the cool blue cheese sauce keeps things perfectly balanced.

Plus, wrapping everything in a soft tortilla with crisp lettuce and celery means you get that satisfying crunch in every single bite.

Ingredients List

Getting these buffalo chicken wraps ready is surprisingly simple, and most of these ingredients are probably hanging out in your kitchen right now.

• 2 tablespoons hot pepper sauce (Frank’s RedHot works perfectly)
• 3 tablespoons white vinegar, divided
• 1/4 teaspoon cayenne pepper
• 2 teaspoons extra-virgin olive oil
• 1 lb chicken tenders
• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons nonfat plain yogurt
• Fresh ground pepper, to taste
• 1/4 cup crumbled blue cheese
• 32 inches whole wheat tortillas
• 1 cup shredded romaine lettuce
• 1 cup sliced celery

• 1 large tomato, diced
• Smart swaps that keep things healthier: The reduced-fat mayo and nonfat yogurt combo gives you all that creamy richness without the guilt trip your waistline usually sends you
• Whole wheat tortillas bring extra fiber to the party, which your digestive system will definitely thank you for later
• Fresh veggies galore mean you’re sneaking in nutrients while thinking you’re just eating something deliciously indulgent
• Lean chicken tenders pack plenty of protein without the extra fat that comes with other cuts

Step by Step Directions



Making these buffalo chicken wraps takes just a few simple steps that come together in about 15 minutes.

• Make the buffalo sauce: Whisk hot pepper sauce, 2 tablespoons vinegar, and cayenne pepper in a medium bowl.
• Cook the chicken: Heat olive oil in a large nonstick skillet over medium-high heat, add chicken tenders and cook 3-4 minutes per side until no longer pink in the middle.
• Coat with buffalo sauce: Add the cooked chicken to the bowl with hot sauce and toss to coat well.
• Prepare the blue cheese sauce: Whisk mayonnaise, yogurt, pepper, and remaining 1 tablespoon vinegar in a small bowl, then stir in crumbled blue cheese.
• Assemble the wraps: Lay tortilla flat, spread 1 tablespoon blue cheese sauce, top with one-fourth of the chicken, lettuce, celery, and diced tomato.
• Finish and roll: Drizzle with remaining hot sauce from the bowl and roll into wrap sandwich, repeat with remaining tortillas.

For a complete meal experience, consider serving these wraps alongside fresh pasta made with a professional pasta maker for an elevated dining experience.

Substitutions and Variations

• Mix up the veggies: Shredded carrots add sweetness, cucumber gives extra crunch, and red onion brings a sharp bite that cuts through all that creamy sauce.
• Ranch lovers: I get it, not everyone’s on the blue cheese train. Swap in ranch dressing mixed with a little Greek yogurt for tang.
• Make it a salad: Skip the wrap entirely and pile everything over mixed greens with extra buffalo sauce as dressing.

Additional Things to Serve With This Dish

These wraps are pretty filling on their own, but sometimes you want to round out the meal with something that won’t compete with all that spicy, creamy goodness.

• Crispy sweet potato fries – they’re naturally sweet, which is perfect for cooling down your mouth between bites of buffalo heat.
• Simple coleslaw – the cool, crunchy cabbage is like a palate cleanser, and honestly, more vegetables never hurt anyone.
• Pickle spears – because nothing cuts through rich, creamy buffalo sauce quite like a good dill pickle.
• Fresh fruit salad – grapes, melon, or pineapple bring that invigorating sweetness that your taste buds will thank you for.
• Baked chips – if you’re really committed to the whole handheld food encounter, go for kettle-cooked or baked varieties that won’t leave you feeling too heavy.
• Iced tea or lemonade – trust me, you’ll want something cold and invigorating to wash down all that buffalo flavor.

Cooking Tips & Tricks (Chef’s Notes)

A few smart moves will make these wraps go from good to absolutely perfect, and trust me, I’ve learned some of these lessons the hard way.

• Don’t skip pounding the chicken – those tenders cook so much more evenly when they’re the same thickness, plus you get to take out any frustration from your day.
• Let that chicken rest for a minute before tossing it in the hot sauce, otherwise you’ll end up with a watery mess instead of that glossy, clingy coating we’re after.
• Warm your tortillas first – either in a dry skillet for 30 seconds or wrapped in damp paper towels in the microwave for 20 seconds, because nobody wants a cracked wrap disaster.
• Go easy on the wet ingredients – I know it’s tempting to load up on that blue cheese sauce, but too much and your wrap becomes a soggy, unwrappable mess.
• Roll tight but not aggressive – think burrito technique here, fold in the sides first, then roll from the bottom up with gentle but firm pressure.
• Slice on the diagonal if you’re serving these to guests, because presentation matters and it keeps everything from falling out when people take that first bite.
• Make extra blue cheese sauce – someone always wants more, and honestly, it’s great for dipping those sweet potato fries we talked about earlier.

Nutritional Facts

Each Buffalo Chicken Wrap delivers a satisfying balance of protein and flavor while keeping calories in check.

• Calories: Approximately 380-420 per wrap
• Protein: 28-32 grams from the chicken tenders and blue cheese
• Carbohydrates: 35-40 grams, primarily from the whole wheat tortilla
• Fat: 12-15 grams, including healthy fats from olive oil and moderate amounts from mayo and blue cheese
• Fiber: 4-6 grams thanks to the whole wheat tortilla and fresh vegetables
• Sodium: 800-950mg (mainly from hot sauce and blue cheese – consider low-sodium alternatives if watching salt intake)
• Calcium: 15-20% daily value from the blue cheese and yogurt
• Vitamin C: Good source from fresh tomatoes and celery
• Iron: 10-15% daily value from the chicken and whole wheat tortilla
• Saturated Fat: 3-4 grams, kept reasonable with reduced-fat mayo and nonfat yogurt substitutions

Fun “Did You Know?”

While buffalo chicken wraps have become a modern favorite, the iconic buffalo sauce that makes them so irresistible has surprisingly humble origins.

I find it fascinating that Frank’s RedHot sauce was invented in 1918, but buffalo sauce wasn’t created until 1964 when Teressa Bellissimo mixed it with butter at Anchor Bar in Buffalo, New York.

She originally served it with chicken wings as a late-night snack for her son and his friends.

Today, Americans consume over 1.25 billion buffalo wings during Super Bowl weekend alone, proving this accidental creation became a culinary phenomenon that’s here to stay.