Description
A cheap, fast, and high-protein lunch wrap featuring spicy buffalo chicken, creamy Greek yogurt ranch, and fresh veggies. Ready in 15 minutes for under $4.
Ingredients
Scale
- 2 cups shredded rotisserie chicken (about 300g)
- 1 tablespoon butter
- ½ cup buffalo sauce (e.g., Frank’s RedHot Original)
- ½ cup full-fat Greek yogurt
- 1 teaspoon dried dill (or 1 tablespoon fresh)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon lemon juice
- Salt and pepper to taste
- 2 large flour tortillas (10-inch)
- 1 cup shredded lettuce (Iceberg or Romaine)
- ¼ cup shredded cheddar cheese
- 2–3 small carrot sticks, julienned (optional)
Instructions
- In a mixing bowl, combine Greek yogurt, dried dill, garlic powder, onion powder, lemon juice, salt, and pepper. Whisk until smooth and set aside.
- Heat a medium skillet over medium heat and add butter. Once melted, add the shredded chicken and stir for 1-2 minutes just to warm it through.
- Pour buffalo sauce over the warm chicken. Toss to coat evenly and simmer for 1 minute to let the chicken absorb the flavor.
- Warm the tortillas in a dry skillet for 30 seconds per side or microwave for 15 seconds wrapped in a damp paper towel.
- Lay a tortilla flat and spread a generous layer of Greek yogurt ranch down the center.
- Top with the buffalo chicken, shredded cheddar cheese, shredded lettuce, and carrot sticks.
- Fold the sides in and roll tightly from the bottom. Wrap immediately in plastic wrap or foil to hold its shape.
- Slice diagonally and serve immediately.
Notes
For a thicker ranch, strain the Greek yogurt in a cheesecloth for 10 minutes. Keep lettuce and carrots cold until assembly for maximum crunch. The wrap is best eaten fresh but can be stored in the fridge for up to 3 days. Do not freeze as the lettuce will become mushy.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Lunch
- Cuisine: American
Nutrition
- Serving Size: 1 Wrap
- Calories: 450
- Sugar: 6
- Sodium: 850
- Fat: 18
- Saturated Fat: 6
- Carbohydrates: 38
- Fiber: 3
- Protein: 32
Keywords: buffalo chicken wrap, high protein lunch, greek yogurt ranch, cheap meals, meal prep, healthy wrap, rotisserie chicken recipes, quick lunch ideas