Blog: Buffalo Chicken Lettuce Wraps

Buffalo Chicken Lettuce Wraps

Introducing a delectable and nutritious recipe that’s sure to become a favorite in your meal rotation: Buffalo Chicken Lettuce Wraps. This dish is a lighter yet equally satisfying take on the classic buffalo chicken, combining tender, slow-cooked chicken breasts with the zesty kick of buffalo sauce, all nestled in crisp lettuce leaves. These wraps are not only packed with protein but also brimming with fresh, vibrant toppings. The addition of low-fat Greek yogurt adds a creamy twist, while diced tomatoes, red onions, and a sprinkle of reduced-fat blue cheese offer bursts of flavor and color. Whether you’re aiming for a quick weeknight dinner or a fun, healthy option for your next gathering, these Buffalo Chicken Lettuce Wraps are sure to impress.

Regular Recipe Low-Sodium Recipe

Prep Time: 10 minutes            Cook Time: 3-4 hours          Yield: 4 servings    


  • 1.5 lbs. boneless, skinless chicken breasts 
  • 3/4 cup buffalo sauce 
  • 1/4 cup low-sodium chicken broth
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 1/4 tsp. black pepper
  • 1/4 cup plain low-fat Greek yogurt 
  • 1 head iceberg or butter lettuce, leaves separated
  • 1/2 cup diced tomatoes
  • 1/4 cup diced red onion
  • 2 tbsp. reduced-fat crumbled blue cheese
  • Ranch or blue cheese dressing, light or reduced-fat, for serving
  • Thinly sliced carrots 
  • Green onion, for garnish


  1. In a small bowl, mix buffalo sauce, chicken broth, garlic powder, onion powder, paprika, salt, and black pepper.
  2. Place chicken breasts in the slow cooker and pour the buffalo sauce mixture over them, making sure the chicken is coated evenly. Cook on low for 6-7 hours or high for 3-4 hours until the chicken is tender and easily shreds with a fork.
  3. Once cooked, remove the chicken from the slow cooker and shred it using two forks. Return the shredded chicken to the slow cooker and mix it with the sauce.
  4. If desired, stir in the Greek yogurt to make the buffalo chicken creamier.
  5. To assemble the lettuce wraps, spoon the buffalo chicken mixture onto lettuce leaves. Top with diced tomatoes, red onion, carrots, and crumbled blue cheese, if using. Garnish with spring onions.

Nutrition Facts:

buffalo chicken lettuce wraps



  • 1/2 cup unsalted butter or a healthy alternative like avocado oil
  • 1/2 cup hot sauce (choose a low-sodium brand or make your own)
  • 2 tbsp. apple cider vinegar (for a healthier option)
  • 1 tsp. garlic powder (no salt added)
  • 1 tsp. onion powder (no salt added)
  • 1/2 tsp. smoked paprika
  • 1/4 tsp. cayenne pepper (adjust to taste)
  • 1/2 tsp. ground black pepper
  • 1 tbsp. honey or pure maple syrup (optional, for natural sweetness)
  • 1 tbsp. cornstarch mixed with 1 tablespoon water (optional, for thickening)


  1. In a small saucepan, melt the unsalted butter or heat the avocado oil over medium heat. Avocado oil is a healthier fat with a high smoke point, making it a great substitute.
  2. Add the hot sauce to the melted butter or oil and stir to combine. For a homemade low-sodium hot sauce, blend red chili peppers, a small amount of vinegar, garlic, and water.
  3. Add the apple cider vinegar, garlic powder, onion powder, smoked paprika, cayenne pepper, and black pepper. Stir well to ensure the spices are evenly distributed.
  4. If you prefer a slightly sweet buffalo sauce, add honey or pure maple syrup and stir until fully incorporated. These natural sweeteners provide a healthier option than refined sugar.
  5. If you like a thicker buffalo sauce, mix the cornstarch with water to create a slurry and add it to the saucepan. Stir continuously until the sauce thickens to your desired consistency.
  6. Let the sauce simmer on low heat for about 5-10 minutes, stirring occasionally to allow the flavors to meld together.
  7. Remove the sauce from heat and let it cool. Store it in an airtight container in the refrigerator for up to two weeks.

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