These Meal Prep Buffalo Chicken Wraps are a delicious and easy lunch idea – pack them bento box style for your work week or school lunches!
Ingredients and substitutions
- Chicken breasts – you could also use chicken thighs but they have a higher calorie count.
- Buffalo wing sauce – use any store-bought variety you prefer – I like the Frank’s Red Hot version.
- Tortillas – you could also use lettuce wraps for a low-carb option.
- Romaine lettuce – iceberg or bib lettuce are good substitutes here.
- Crumbled blue cheese – or any crumbled cheese of your choice like goat or feta cheese.
- Cucumber – celery or bell peppers would also be good in these wraps.
- Red onion – yellow or white onions would work but have a milder flavour.
How to make buffalo chicken wraps
- Cook the chicken.
- Shred with a knife and fork.
- Toss the shredded chicken with buffalo sauce.
- Assemble your wraps.
- Store in glass meal prep bowls and enjoy!
Preventing sogginess
This is the trickiest part of any wrap recipe – keeping it from going soggy! Here are some tips and tricks to keeping your wraps fresh:
- Layer the wet ingredients inside, and the dry ingredients like lettuce on the outside.
- Pack the ingredients separately to make your wrap fresh on the go.
- Avoid soggy veggies like cucumber, tomatoes and banana peppers.
- Avoid additional dressings.
Frequently Asked Questions
The combinations are pretty much endless when it comes to these buffalo chicken wraps. Like all my other recipes, just add in whatever veggies you have lying around in the fridge and then add some protein. Some of my favourite filling ideas are crumbled blue cheese, lettuce, sliced tomatoes, red onion, ranch dressing, cucumber, avocado, banana peppers, bell peppers and celery.
This buffalo chicken wrap has 437 calories and is the perfect healthy lunch option. Plus, it’s made with real chicken unlike a lot of store-bought and restaurant versions which use processed food. If you want to make the wrap healthier, you could skip the cheese, load up on veggies and use whole-grain tortillas or lettuce wraps instead of flour tortillas.
Yes! If you’re looking for a low-carb meal option, swap out the flour tortillas for lettuce wraps. I find that iceberg, bibb and Boston lettuce hold filling the best but you can use the lettuce of your choice. Make sure you assemble them fresh, or the lettuce will get soggy.
These wraps are super filling on their own, but I like serving them with some cut-up veggies for a well-rounded meal. They'd also be good with a nice soup or salad!
Storing and reheating
Let's face it, wraps don't last a TON of time in the fridge but they should last up to 3 days if you pack them properly. After you have rolled your wrap simply cut into thirds then add two-thirds or all of the wrap into your glass meal prep bowls. Add in your veggies then you're good to go!
You can always make the ingredients separately and make your wraps fresh the day of – you'll likely get another 1-2 days out of them if you do this.
Freezing the chicken
While you can't freeze the wraps, you can freeze the cooked chicken. Store it in airtight glass containers and freeze for up to three months. When you're ready to eat, let the chicken thaw in the fridge overnight before warming it up in the microwave. I recommend sprinkling a bit of water over top to make sure the chicken doesn't dry out.
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More buffalo chicken recipes
- Buffalo Chicken Salad
- Buffalo Chicken Burrito Bowls
- Meal Prep Buffalo Chicken Meatballs
- Loaded Buffalo Chicken Fries
- Buffalo Chicken Salsa Dip Snack Jars
Meal prep tools for this recipe
- Get these square glass meal prep containers here.
- I get all my free-range chicken breasts from Butcher Box.
- Get a meat thermometer to make sure your chicken is cooked through.
Meal Prep Buffalo Chicken Wraps
Ingredients
- 2 cups water `
- 1/2 tsp salt
- 1 lb medium-sized chicken breasts
- 1 cup buffalo wing sauce
- 4 flour tortillas
- 1/2 head romaine lettuce, chopped
- 1/2 cup blue cheese, crumbled
- 1/2 cucumber, diced
- 1/2 small red onion, sliced
- Carrots, celery & ranch dip as optional sides
Instructions
- Add water, salt and chicken to Instant Pot. Cook on high pressure 5 minutes – Instant Pot will take about 10 minutes to preheat, then the 5 minutes to cook. Do a quick release of the pressure, then remove breasts and shred chicken with a fork and knife. Alternatively, bring a large pot of water to a boil, then cook chicken for 15-18 minutes until cooked through. Shred chicken with a fork and knife.
- Add chicken back to the pot (make sure you have dumped the water) and toss with buffalo sauce. Add romaine lettuce, buffalo chicken, blue cheese, cucumber and red onion to each wrap, being careful not to overfill them.
- Cut them into thirds, then place wraps into glass meal prep bowls. Serve with carrots, celery and dip of your choice – wraps will keep in fridge up to 3 days.
Comments & Reviews
Hayley says
Hi – what brand of tortillas did you use for this recipe?
Taylor Stinson says
I just used no name store brand large sized white flour tortillas.
Jamie says
What size flour tortillas are used in this recipe
Taylor Stinson says
They are 10-inch tortillas
Nicole says
How would I reheat or do I eat cold?
Taylor Stinson says
I typically eat them cold!
Stephanie says
How long should I cook the chicken in the instant pot if the chicken is frozen?
Taylor Stinson says
Frozen chicken typically needs 10 minutes in the instant pot, followed by a natural pressure release.
Bonnie says
What is considered a serving size? According to directions you cut the wrap in thirds and then put two of those pieces in container…so are the two 1/3 of wrap considered a serving size?
Taylor Stinson says
Hi Bonnie – sorry for any confusion! A serving is one full wrap, cut into thirds. There are just two wraps placed inside each bowl in the photos for styling purposes (so I could also fit in the veggies on the side). This is an older post of mine and I have learned a lot since then in regards to making the photos match the recipe, hah.
T says
WHAT IF I DONT HAVE AN INSTAPOT AND ONLY HAVE A SLOW COOKER, HOW LONG AND WHAT TEMP WOULD I PUT THE CHICKEN ON?
Taylor Stinson says
You can do 4 hours in low in the crockpot!
Susan says
How many days will these keep if I want to make them ahead?
Taylor Stinson says
I would say 3-4 days 🙂
katie says
Hi! This looks fantastic! Thank you for such an awesome recipe, I cannot wait to make it. I’m having problems printing from your site all of a sudden- do you have any guidance to offer? Thank you.
Taylor Stinson says
Hey Katie – I had some technical difficulties with my site last week – could you tell me more specifically what the issue is when you go to press print? I just tested my print button and it seems to be working. Sorry about this!
katie wilson says
No worries!! I’ll try again and update my comment if there is a specific error. I pressed the “print” button and a new window opened but the page never loaded. Thanks so much 😊
Taylor Stinson says
So strange! It appears to be working for me – I’m wondering if you could try switching browsers or making sure your flash is up to date?
Teresa says
A serving is 2/3 of a wrap?
Taylor Stinson says
It is but the nutritional info factors in for the veggies and ranch dressing dip on the side 🙂 Would probably be similar in calories to omit the veggies and dip and eat the whole wrap. Hope this helps!