Buffalo Chicken Salad Wraps

cutting board with aha logo and vegetables
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Buffalo Chicken Salad Wraps

Craving the flavor of Buffalo wings when watching the game? Here’s a healthy twist on the wings—a chicken salad packed with the flavors of the wings that makes a great option whether it’s game day or not.

Nutrition Facts

Buffalo Chicken Salad Wraps

CaloriesCalories

288 Per Serving

ProteinProtein

32.1g Per Serving

FiberFiber

6.8g Per Serving

Nutrition Facts

Calories 288
Total Fat 9.7 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.5 g
Cholesterol 73.0 mg
Sodium 595 mg
Total Carbohydrate 21.1 g
Dietary Fiber 6.8 g
Sugars 5.2 g
Added Sugars 0 g
Protein 32.1 g

Dietary Exchanges
1 starch, 1 vegetable, 3 lean meat

Ingredients

Servings  4   Serving Size   1 wrap

  • 1/2 tablespoon canola oil
  • 1 pound boneless, skinless, thinly sliced chicken breasts (all visible fat discarded)
  • 1 cup finely chopped celery
  • 1/3 cup plain, fat-free yogurt
  • 1 tablespoon low-fat mayonnaise
  • 1 teaspoon red hot sauce or other hot sauce, lowest sodium available (more if you like spicy)
  • 1/4 teaspoon ground black pepper
  • 4 (9-inch) low-sodium, low-carb wraps or tortillas
  • 1 1/2 cups shredded carrots
  • 1 1/2 cups chopped lettuce

Directions

Tip: Click on step to mark as complete.

  1. In a large nonstick skillet over medium-high heat, warm oil. Add chicken breasts and saute until chicken is fully cooked, around 6 to 10 minutes depending on thickness. Remove from heat. When chicken has cooled slightly, transfer chicken to cutting board to chop into bite-size pieces.
  2. Meanwhile, chop the celery and add into a medium bowl with yogurt, mayonnaise, hot sauce, and pepper. Stir to combine; add chicken and stir again.
  3. Divide chicken salad, carrots, and lettuce over each wrap, leaving about a 1/2-inch border around the edges. Fold each side of the wrap up and then roll. Serve.

Cooking Tip: Buying shredded carrots makes this dish a little quicker to get on the table. Another shortcut is using rotisserie chicken—just shred 3 cups of the rotisserie chicken breast (without the skin) to take the place of the cooked chicken.

Keep it Healthy: Hot sauces tend to be packed with sodium, so in general, when using in a recipe like this, omit the extra salt.

Tip: This chicken salad can also be piled high onto whole-wheat bread for sandwiches if you’re not in the mood for a wrap. Or, top the chicken salad onto a bed of greens.

 

Craving the flavor of Buffalo wings when watching the game? Here’s a healthy twist on the wings—a chicken salad packed with the flavors of the wings that makes a great option whether it’s game day or not.

Nutrition Facts

Buffalo Chicken Salad Wraps

CaloriesCalories

288 Per Serving

ProteinProtein

32.1g Per Serving

FiberFiber

6.8g Per Serving
×
Calories 288
Total Fat 9.7 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.5 g
Cholesterol 73.0 mg
Sodium 595 mg
Total Carbohydrate 21.1 g
Dietary Fiber 6.8 g
Sugars 5.2 g
Added Sugars 0 g
Protein 32.1 g

Dietary Exchanges
1 starch, 1 vegetable, 3 lean meat

Ingredients

Servings  4   Serving Size   1 wrap

  • 1/2 tablespoon canola oil
  • 1 pound boneless, skinless, thinly sliced chicken breasts (all visible fat discarded)
  • 1 cup finely chopped celery
  • 1/3 cup plain, fat-free yogurt
  • 1 tablespoon low-fat mayonnaise
  • 1 teaspoon red hot sauce or other hot sauce, lowest sodium available (more if you like spicy)
  • 1/4 teaspoon ground black pepper
  • 4 (9-inch) low-sodium, low-carb wraps or tortillas
  • 1 1/2 cups shredded carrots
  • 1 1/2 cups chopped lettuce

Directions

Tip: Click on step to mark as complete.

  1. In a large nonstick skillet over medium-high heat, warm oil. Add chicken breasts and saute until chicken is fully cooked, around 6 to 10 minutes depending on thickness. Remove from heat. When chicken has cooled slightly, transfer chicken to cutting board to chop into bite-size pieces.
  2. Meanwhile, chop the celery and add into a medium bowl with yogurt, mayonnaise, hot sauce, and pepper. Stir to combine; add chicken and stir again.
  3. Divide chicken salad, carrots, and lettuce over each wrap, leaving about a 1/2-inch border around the edges. Fold each side of the wrap up and then roll. Serve.

Cooking Tip: Buying shredded carrots makes this dish a little quicker to get on the table. Another shortcut is using rotisserie chicken—just shred 3 cups of the rotisserie chicken breast (without the skin) to take the place of the cooked chicken.

Keep it Healthy: Hot sauces tend to be packed with sodium, so in general, when using in a recipe like this, omit the extra salt.

Tip: This chicken salad can also be piled high onto whole-wheat bread for sandwiches if you’re not in the mood for a wrap. Or, top the chicken salad onto a bed of greens.