Buffalo chicken isn’t just for wings and game day—it’s a bold, craveable flavor that can turn a humble meal into something totally satisfying. If you’re craving that fiery kick but want something lighter, fresher, and fast, these Buffalo Chicken Lettuce Wraps are your answer.
They’re everything you love about classic Buffalo chicken—spicy sauce, juicy shredded meat, creamy dressing—all wrapped up in cool, crisp lettuce leaves. Perfect for lunch, dinner, or meal prep, these wraps are low-carb, gluten-free, keto-friendly, and customizable to your taste and spice level.
Whether you make them with rotisserie chicken, leftover grilled breasts, or slow-cooked shredded chicken, you’re looking at a healthy meal that doesn’t compromise on flavor or satisfaction.
Why You’ll Love Buffalo Chicken Lettuce Wraps
These wraps bring together the best of both worlds: bold flavor and refreshing crunch. Here’s what makes them a staple:
- Low-carb and keto-friendly: No tortillas, no buns, just lettuce and chicken.
- Ready in 15 minutes: Especially if using pre-cooked chicken.
- High in protein: Great for keeping you full and fueled.
- Customizable: Choose your heat level, toppings, and sauce style.
Whether you’re eating clean, watching your carbs, or just want something lighter that still feels indulgent, these wraps deliver.
Best Chicken to Use
These wraps work with any cooked chicken—so they’re a fantastic use for leftovers or rotisserie chicken. Here are some prep options:
- Rotisserie chicken: Fastest and easiest—just shred and go.
- Slow-cooked or Instant Pot chicken: Shred and toss with sauce.
- Grilled chicken: Dice into small pieces for texture.
- Poached chicken breasts: Simple and moist when shredded.
Just make sure your chicken is well-seasoned (or tossed in plenty of Buffalo sauce) so it doesn’t get lost in the lettuce.
The Sauce: Classic Buffalo Flavor
Buffalo sauce is a simple combo of hot sauce and melted butter, but it’s the balance of tang, spice, and fat that makes it addictive. Here’s how to get it just right:
DIY Buffalo Sauce:
- ½ cup Frank’s RedHot Original (or similar vinegar-based hot sauce)
- 2–3 tablespoons unsalted butter, melted
- ½ teaspoon garlic powder
- Optional: 1 teaspoon honey or monk fruit syrup for a touch of sweetness
Melt the butter, whisk in hot sauce and seasoning, and you’ve got yourself the perfect Buffalo coating.
Want it creamier? Stir in a little ranch or blue cheese dressing directly into the sauce.
Choosing the Right Lettuce
Not all lettuce is created equal for wraps. You want something sturdy but flexible, with enough surface area to hold a generous scoop of chicken.
Best choices:
- Butter lettuce (Bibb or Boston): Soft and flexible with a great natural cup shape.
- Romaine leaves: Long and crisp—great for taco-style wraps.
- Iceberg: Super crisp, but harder to fold; best for small scoops.
- Little Gem: Mini romaine-style, perfect for appetizer portions.
Wash and dry the leaves thoroughly (a salad spinner is your best friend here) to avoid soggy wraps.
Ingredient Ideas and Topping Inspiration
The base is spicy chicken and crisp lettuce—but the toppings bring it all together. Try mixing and matching:
Creamy:
- Crumbled blue cheese or feta
- Ranch or blue cheese dressing
- Avocado slices or guacamole
Crunchy:
- Diced celery
- Shredded carrots
- Chopped red onion or scallions
- Cucumber sticks
Fresh and Bright:
- Chopped tomatoes
- Fresh cilantro or parsley
- A squeeze of lime juice
Ingredients
For the Chicken
- 2–3 cups cooked chicken, shredded or chopped
- ½ cup Frank’s RedHot sauce (or your favorite hot sauce)
- 2 tablespoons melted unsalted butter
- ½ teaspoon garlic powder
- Salt and pepper, to taste
For the Wraps
- 1 head butter lettuce or romaine, leaves separated and cleaned
- Optional toppings:
- ½ cup crumbled blue cheese or feta
- ¼ cup diced celery
- ¼ cup shredded carrots
- ¼ cup chopped red onion
- 1 avocado, sliced
- Ranch or blue cheese dressing
Instructions
- Make the Buffalo Chicken
In a bowl, combine hot sauce, melted butter, garlic powder, and a pinch of salt. Add the shredded chicken and toss until fully coated. Warm in a skillet over medium heat for 3–4 minutes if desired, or serve cold. - Prep the Lettuce Wraps
Wash and thoroughly dry the lettuce leaves. Lay them flat on a serving tray or plate. - Assemble the Wraps
Spoon 2–3 tablespoons of the Buffalo chicken into each lettuce leaf. Top with your choice of crunchy veggies, cheese, and dressing. - Serve
Fold the lettuce like a taco or roll it burrito-style. Serve immediately while the lettuce is crisp and the chicken is warm.
Storage and Meal Prep
- Buffalo chicken mixture can be made up to 4 days in advance and stored in the fridge.
- Lettuce should be prepped the day of for best texture—store washed leaves in a container with a paper towel to absorb moisture.
- Great for meal prep: Pack chicken separately from lettuce and assemble just before eating.
Serving Suggestions
Buffalo Chicken Lettuce Wraps make a great standalone meal or pair perfectly with:
- Cucumber salad or coleslaw
- Roasted cauliflower or broccoli
- Sweet potato fries (if not keto)
- Pickles or pickled onions for acidity
You can also serve them appetizer-style by using smaller leaves or double-wrap with two lettuce leaves for sturdier wraps.
Variations and Dietary Swaps
- Keto: Use full-fat cheese and dressings; skip honey or sweet sauce versions
- Dairy-Free: Use plant-based butter and dairy-free ranch
- Whole30: Use compliant hot sauce (like Primal Kitchen) and skip cheese/dressings with additives
- Add bacon: Crumble some crispy bacon over the top for an extra layer of indulgence
Nutrition Snapshot (Per 2 wraps with toppings, approximate)
- Calories: 220–280
- Protein: 25g
- Fat: 16g
- Net Carbs: 3–5g
- Sugar: <2g
Adjusts based on toppings and dressing choice.
Comparisons and Why They Work
- Versus a wrap or sandwich: Same flavor with fewer carbs and more freshness
- Versus wings: Easier to eat, less messy, and just as flavorful
- Versus tacos: Lettuce gives crunch and lightness in place of tortillas
These wraps are a cleaner, leaner take on Buffalo flavor—but just as crave-worthy.
Buffalo Chicken Lettuce Wraps bring bold flavor and fresh texture together in a way that’s hard to beat. They’re light but hearty, spicy but balanced, and simple enough to whip up on a weeknight—or scale for a party platter. Whether you’re eating low-carb, gluten-free, or just want something delicious, these wraps check every box.