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high-protein buffalo chicken wrap - featured image

High-Protein Buffalo Chicken Wrap: Grandma’s Real Greek Yogurt Ranch Recipe

  • Author: Harper
  • Total Time: 20 minutes
  • Yield: 4 servings 1x

Description

A lighter, high-protein twist on a classic comfort food, featuring tender buffalo chicken, a creamy Greek yogurt ranch, and crisp vegetables wrapped in a warm tortilla.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts
  • ½ cup buffalo sauce (e.g., Frank’s RedHot)
  • 2 tablespoons unsalted butter
  • 1 cup plain Greek yogurt (2% recommended)
  • 2–3 tablespoons buttermilk
  • 1 teaspoon dried dill weed
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dried parsley
  • Salt and black pepper to taste
  • 4 large (10-inch) tortillas (whole wheat or spinach)
  • 2 cups chopped romaine lettuce
  • 1 medium carrot, shredded
  • 2 stalks celery, sliced thin
  • ¼ cup blue cheese crumbles (optional)
  • ½ cup cherry tomatoes, halved (optional)

Instructions

  1. Wash and chop the romaine lettuce, carrots, and celery. Store in the fridge until ready to assemble.
  2. Season chicken breasts with salt and pepper. Heat a skillet over medium-high heat with a little olive oil.
  3. Cook chicken for 5-6 minutes per side until golden brown and internal temperature reaches 165°F.
  4. Let chicken rest for 5 minutes, then shred or chop into bite-sized pieces.
  5. In a medium bowl, mix shredded chicken with buffalo sauce and melted butter until coated. Set aside.
  6. In a separate bowl, whisk together Greek yogurt, buttermilk, dill, garlic powder, onion powder, parsley, salt, and pepper until smooth.
  7. Warm tortillas in a skillet over low heat for 15-20 seconds per side to make them pliable.
  8. Spread a generous layer of Greek yogurt ranch down the center of each tortilla.
  9. Top with buffalo chicken, shredded lettuce, carrots, celery, and blue cheese crumbles.
  10. Drizzle with extra ranch if desired, fold in the sides, and roll tightly from the bottom.
  11. Slice in half diagonally and serve immediately.

Notes

For a thicker ranch, strain the Greek yogurt in a cheesecloth for 15 minutes. Toast dried spices in a dry pan for 30 seconds before adding to the yogurt for enhanced flavor. Keep chicken and veggies separate until assembly to maintain crispness. Warm tortillas prevent tearing.

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Main Course
  • Cuisine: American

Nutrition

  • Serving Size: 1 wrap
  • Calories: 420
  • Sugar: 6
  • Sodium: 650
  • Fat: 12
  • Saturated Fat: 4
  • Carbohydrates: 35
  • Fiber: 4
  • Protein: 38

Keywords: buffalo chicken wrap, greek yogurt ranch, high protein recipe, healthy lunch, quick dinner, meal prep, buffalo chicken, yogurt ranch sauce

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