Lunchtime can be the hardest meal of the day to get right. You want something healthy, fast, and actually tasty not just another sad desk salad. These Buffalo Chicken Avocado Wraps are my go-to solution. They are packed with lean protein, healthy fats, and that signature spicy kick that keeps you awake for the afternoon slump.
The magic here is the creamy avocado. Instead of using heavy mayo or ranch dressing, we mash ripe avocado onto the tortilla. It acts as a cooling barrier against the spicy buffalo sauce and adds a rich, velvety texture without the extra calories. It is a fresh, lighter take on buffalo chicken wraps that comes together in literally ten minutes.
Why You Will Add This to Your Lunch Rotation
This recipe is designed for real life fast, nutritious, and adaptable.
- No Cook Needed: By using rotisserie chicken or leftover poached breast, there is zero cooking involved.
- Healthy Fats: Avocado replaces the mayonnaise, adding fiber and creaminess naturally.
- Meal Prep Friendly: You can prep the filling ahead of time (just add the avocado fresh) for grab-and-go lunches.
- High Protein: Loaded with chicken, it keeps you full until dinner.
Ingredients
- Cooked Chicken: Shredded rotisserie chicken, leftover grilled chicken, or even buffalo chicken dip canned chicken (drained well) works perfectly.
- Buffalo Sauce: I use Frank’s RedHot for that classic flavor. Use my homemade buffalo sauce if you want it extra buttery.
- Avocado: Ripe and ready to mash.
- Tortillas: Whole wheat or spinach wraps add extra nutrition, but flour tortillas work too.
- Crunchy Veggies: Shredded lettuce, diced celery, or red onion add necessary texture.
- Cheese: A sprinkle of feta or blue cheese adds a salty pop.
10-Minute Buffalo Chicken Avocado Wraps (Meal Prep Ready!)
- Total Time: 10
- Yield: 2 wraps
Description
A fresh, healthy lunch ready in 10 minutes. Creamy mashed avocado replaces the mayo in this spicy buffalo chicken wrap, packed with crunchy veggies and lean protein. Perfect for meal prep!
Ingredients
2 large tortillas (whole wheat or flour)
1.5 cups cooked shredded chicken
1/3 cup buffalo sauce
1 ripe avocado
1 cup shredded lettuce or spinach
1 stalk celery, finely diced
2 tbsp red onion, diced
2 tbsp crumbled blue cheese or feta (optional)
Salt and pepper to taste
Instructions
1. In a medium bowl, toss the shredded chicken with the buffalo sauce until well coated.
2. Lay out the tortillas on a flat surface.
3. Cut the avocado in half and remove the pit. Scoop half of the avocado onto each tortilla and mash it down with a fork into an even layer. Season with a pinch of salt and pepper.
4. Layer the shredded lettuce, diced celery, and red onion on top of the mashed avocado.
5. Pile the buffalo chicken mixture over the veggies. Sprinkle with cheese if using.
6. Fold the sides of the tortilla in, then roll tightly from the bottom up to form a wrap.
7. Slice in half diagonally and serve immediately.
Notes
**Meal Prep Tip:** To keep the avocado from browning, squeeze a little lemon or lime juice on it before mashing. Store wraps wrapped tightly in foil or parchment paper.
**Spicy Kick:** Add sliced jalapeños or a dash of cayenne to the chicken for extra heat.
- Prep Time: 10
- Category: Lunch
- Method: No Cook
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 420
- Sugar: 2g
- Sodium: 950mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 28g
- Cholesterol: 65mg
How to Make It (Assemble & Go)
- Prep the Chicken. In a bowl, toss your shredded chicken with the buffalo sauce until it is fully coated and juicy.
- Mash the Base. Lay out your tortilla. Mash half an avocado directly onto the center of the wrap. Season it with a pinch of salt and pepper. This avocado layer protects the bread from getting soggy!
- Layer It Up. Top the avocado with a handful of shredded lettuce and your crunchy veggies (celery/onion).
- Add the Protein. Pile the spicy buffalo chicken on top of the greens. Sprinkle with cheese if using.
- Roll Tight. Fold in the sides and roll it up tightly like a burrito. Slice in half and dig in.
Variations & Serving Ideas
You can easily tweak this wrap to fit your diet or pantry.
- Low Carb: Ditch the tortilla entirely and use large romaine lettuce leaves or collard greens for a refreshing lettuce wrap.
- Warm It Up: Grill the wrap in a pan for 2 minutes to make a crispy, warm version similar to a Buffalo Chicken Quesadilla.
- Vegetarian: Swap the chicken for chickpeas or roasted Buffalo Cauliflower Air Fryer bites. The avocado pairs perfectly with veggies.
- Protein Boost: Mix Cottage Cheese Buffalo Chicken Dip into the filling for an extra creamy, high-protein punch.
- Snack Version: Spread the filling on a tortilla, roll it tight, and slice into 1-inch rounds for healthy Buffalo Chicken Pinwheels.
- Leftovers: Any extra buffalo chicken mixture can be thrown into a Buffalo Chicken Casserole or stirred into Buffalo Chicken Mac and Cheese for dinner.
Final Thoughts
These 10-Minute Buffalo Chicken Avocado Wraps are proof that “fast food” can be healthy and delicious. They are fresh, spicy, and satisfying. Once you try the avocado-buffalo combo, you might never go back to ranch again.
Related Recipes
Chopped Buffalo Chicken Salad with Crunchy Veggies & Blue Cheese
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