Buffalo Chicken Wrap

Ingredients

• 454 g (1 lb)chicken breast or thigh
• 5 ml (1 tsp)olive oil or non-stick cooking spray
• 120 ml (½ cup)Buffalo sauce
• 7.5 ml (½ tbsp)ranch dressing
• 28 g (1 oz)lettuce, shredded
• 1tortilla

Instructions

1. 1

   Cut the chicken

   Slice the chicken breast or thigh into strips, then chop it into very small pieces.

2. 2

   Heat the pan

   Pour the olive oil into a non-stick frying pan and add the chicken. Set the heat to high.

3. 3

   Stir the chicken

   When the chicken starts to sizzle, reduce the heat to medium-high and stir it in the oil.

4. 4

   Cook until done

   Cook for about 8 minutes, stirring every minute, or until the chicken is cooked through.

5. 5

   Add the sauce

   Pour in the Buffalo sauce and turn the chicken with a spatula to coat it. Once the sauce is heated through, turn off the heat. Add salt now if you like.

6. 6

   Move to a bowl

   Use a spatula to transfer the Buffalo chicken from the hot pan to a bowl.

7. 7

   Fill and roll

   Lay out the tortilla and place the Buffalo chicken, shredded lettuce and ranch dressing down the centre. Roll up one side, fold in the edges, then continue rolling to make a burrito shape.

8. 8

   Cut to serve

   Cut the wrap in half and enjoy.

What is a Buffalo chicken wrap?

A Buffalo chicken wrap puts chicken coated in spicy Buffalo sauce inside a tortilla, usually with cool, crisp lettuce and a creamy dressing. It takes its flavour cue from Buffalo-style chicken wings, while the wrap makes the filling easy to serve as a handheld meal.

Here, small pieces of chicken cook quickly in a frying pan before being tossed in sauce. Ranch and lettuce bring a cooling contrast to the heat.

Nutrition and macros by portion

The nutrition label shows one serving as written: 4246 calories, 3g protein, 16g carbs, 462g fat.

The chicken is the main source of protein, while the tortilla and Buffalo sauce contribute most of the carbohydrates. Olive oil and ranch add fat; pair the wrap with extra salad or vegetables for a more balanced plate.

Choosing the chicken

Breast: chicken breast gives the filling a leaner, mild base for the sauce. Cut it into evenly sized small pieces so they cook at a similar pace.

Thigh: chicken thigh tends to stay juicy and has a fuller flavour. Either cut works with the quick pan method.

Cooking the chicken

Small pieces: chopping the chicken after slicing it into strips helps it cook in the stated time. Keep stirring as directed so the pieces cook evenly in the oil.

Doneness: the method gives about 8 minutes as a guide; check that the chicken is cooked through before adding the sauce. The exact time can vary with the size of the pieces and the pan.

Coating with Buffalo sauce

Add the sauce once the chicken is cooked, then turn the pieces with a spatula until coated. Heating it through at this stage brings the filling together without needing to cook the sauce for long.

If your Buffalo sauce is particularly hot, use less to suit your taste; the listed amount is the quantity for this recipe.

Keeping the wrap balanced

Lettuce: shredded lettuce adds a crisp, fresh layer. Keep it in the centre of the tortilla with the chicken so it is easy to roll.

Ranch: the dressing softens the spicy flavour. Add it over the filling rather than spreading it to the tortilla’s edges, which can make rolling messier.

Rolling and serving

Place the filling down the centre, leaving room at the sides to fold in the tortilla. Roll one side over the filling, tuck in the edges and continue rolling to form a burrito shape.

Serve the wrap straight after cutting it in half, while the chicken is warm and the lettuce is crisp. It can be eaten on its own or alongside a simple salad.

Recipe notes & tips

• Cut the chicken into similarly sized pieces to help it cook evenly.
• Have the lettuce, ranch and tortilla ready before the chicken finishes cooking.
• Stir the chicken every minute as it cooks.
• Wait until the chicken is cooked through before adding the Buffalo sauce.
• Keep the filling in the centre of the tortilla to make rolling easier.

Variations

• Choose thighs: use chicken thigh instead of breast for a richer filling.
• Adjust the heat: use less Buffalo sauce for a milder wrap.
• Add crunch: include extra shredded lettuce in the filling.
• Swap the dressing: use another creamy dressing in place of ranch.
• Use cooking spray: replace the olive oil with non-stick cooking spray.

Common mistakes to avoid

• Uneven pieces: large and small pieces cook at different speeds; chop the chicken into similarly sized pieces.
• Skipping the stirring: the chicken may cook unevenly; stir it every minute as directed.
• Adding sauce too soon: wait until the chicken is cooked through before coating it.
• Overfilling the tortilla: too much filling makes rolling difficult; keep it in a line down the centre.
• Spreading ranch to the edges: dressing can make the tortilla messy; keep it over the filling.

How to store

Refrigerate leftover cooked chicken in a covered container and use within 3 days. Reheat the chicken until hot, then assemble a fresh wrap with lettuce and ranch; a fully assembled wrap is best eaten straight away.

Frequently asked questions