lunch · american
Buffalo Chicken Wraps
Air-fried crunch, glossy buffalo, blue cheese slaw. 54g protein.
Panko-crusted chicken strips come out of the air fryer shatter-crisp, get tossed in buttery buffalo sauce, and land on a cold, crunchy blue cheese slaw. A little egg white spiked with hot sauce glues the crumbs on and seasons the meat all the way through. Toasting the wraps seam-side down seals them so they don't unroll on you.
11.7 g protein per 100 kcal · USDA FoodData Central
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Join the waitlistIngredients
Crispy chicken
- 1½ lb boneless skinless chicken breasts, cut into ½-inch-thick strips680 g boneless skinless chicken breasts, cut into ½-inch-thick strips
- 1 large egg white1 large egg white
- 2 tbsp buffalo wing sauce30 ml buffalo wing sauce
- ¾ cup panko breadcrumbs45 g panko breadcrumbs
- 1 tsp garlic powder1 tsp garlic powder
- 1 tsp smoked paprika1 tsp smoked paprika
- ¼ tsp kosher salt¼ tsp kosher salt
- cooking spray, for the basketcooking spray, for the basket
Buffalo toss
- ⅓ cup buffalo wing sauce78 ml buffalo wing sauce
- 1 tbsp salted butter, melted1 tbsp salted butter, melted
Blue cheese slaw
- ½ cup nonfat plain Greek yogurt115 g nonfat plain Greek yogurt
- ¼ cup crumbled blue cheese34 g crumbled blue cheese
- 1 tbsp fresh lemon juice1 tbsp fresh lemon juice
- ¼ tsp garlic powder¼ tsp garlic powder
- ¼ tsp black pepper¼ tsp black pepper
- 2 stalks celery, thinly sliced on a sharp angle2 stalks celery, thinly sliced on a sharp angle
- 1 medium carrot, coarsely grated1 medium carrot, coarsely grated
- 2 cups shredded romaine94 g shredded romaine
- 2 green onions, thinly sliced2 green onions, thinly sliced
To wrap
- 4 large high-fiber low-carb tortillas, burrito size4 large high-fiber low-carb tortillas, burrito size
Method
- Heat the air fryer to 400°F (200°C). Pat the chicken dry, then whisk the egg white and 2 tbsp buffalo sauce in a bowl and toss the strips in it until coated.
- Stir the panko, garlic powder, smoked paprika and ¼ tsp salt together in the shallow dish. Press each strip firmly into the crumbs on both sides so they stick.
- Mist the basket, lay the strips in a single layer (work in 2 batches if they overlap) and mist the tops. Air-fry 10 to 12 minutes, flipping halfway, until deep golden and the thickest strip reads 165°F (74°C).
- While the chicken cooks, mash half the blue cheese into the yogurt with a fork, then stir in the rest of the crumbles, the lemon juice, garlic powder and pepper (the cheese brings the salt). Fold in the celery, carrot, romaine and green onions right before you wrap.
- Whisk the ⅓ cup buffalo sauce with the melted butter in a large bowl. Add the hot chicken and toss until every strip is glossy.
- Warm the tortillas in the dry skillet over medium for 20 seconds per side so they fold without cracking. Pile slaw down the middle of each, top with chicken, fold in the sides and roll up tight.
- Set the wraps seam-side down in the skillet and toast 2 minutes per side, until the outside is spotty brown and the seam has sealed. Cut on a sharp angle and eat right away.
- Sauce the chicken at the last minute. The crust stays crunchy for about 10 minutes once it's wet.
- Not a blue cheese person? Swap in ¼ cup shredded reduced-fat sharp cheddar and a splash of pickle brine for the tang.
- For meal prep, store the unsauced chicken and the slaw separately, then re-crisp the chicken at 400°F (200°C) for 4 minutes before tossing and wrapping.
Keeping it: Assembled wraps are best within an hour. Unsauced chicken keeps 3 days in the fridge and re-crisps in the air fryer at 400°F (200°C) in 4 minutes; the slaw dressing keeps 4 days, so add the vegetables on the day.
Nutrition per serving computed from ingredient weights × USDA FoodData Central. Estimates, not medical advice.
