Healthier Buffalo Chicken Salad Wraps
gluten free | Meal prep
A Fresh Twist on Buffalo Chicken
Let’s elevate your usual salad into something crave-worthy. These Healthier Buffalo Chicken Salad Wraps deliver all the bold flavor of a buffalo chicken sandwich—without the heaviness.
Spicy buffalo-coated chicken meets cool, creamy blue cheese dressing. Add crisp veggies and crunchy toppings, and suddenly dinner feels exciting again.
Bold Flavor, Perfect Balance
Crispy-tender chicken gets tossed in buffalo sauce, making every bite juicy and flavorful. Meanwhile, a simple 4-ingredient blue cheese dressing cools things down just enough.
Romaine lettuce keeps everything crisp. Carrot sticks add crunch. Walnuts and cherry tomatoes bring texture and freshness. Finish it all with cilantro or celery leaves, cracked black pepper, and extra dressing.
Every bite hits spicy, creamy, crunchy, and fresh.
Why They’re Called Salad Wraps
These buffalo chicken salad wraps can be enjoyed two ways.
Keep the romaine leaves whole and fold them like tacos. It’s handheld, fun, and perfect for casual dinners. Prefer a fork? Chop the romaine into bite-sized pieces and serve it as a hearty salad.
Either way, the flavors shine.
Simple Swaps That Make It Healthier
Small ingredient upgrades make a big difference. These wraps are easier on digestion and better for everyday eating—without sacrificing flavor.
Three pantry staples to start using today:
Primal Kitchen Buffalo Sauce
Clean ingredients matter. This sauce delivers heat without unnecessary additives.Avocado Oil
Mild, versatile, and free of seed oils. It works beautifully in dressings.Extra Virgin Olive Oil
Best for low to medium heat cooking. Skip canola oil and choose non-blended olive oil instead.
Clean fats and quality sauces truly elevate this recipe.
Quick links to some of the ingredients in this recipe.
Check out these recipes.
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Pro Tip: Warm the chicken before tossing it with buffalo sauce. The heat helps the sauce cling better and boosts flavor in every bite.
Follow along on Instagram @whitesparrowfoodco for more gluten-free, nourishing recipes and easy meals that never feel boring.
Did you make this recipe? Take a picture and tag me @whitesparrowfoodco or #whitesparrowfoodco I’d love to hear what you thought of the recipe!
Healthier Buffalo Chicken Salad Wraps
- Total Time: 22 minutes
- Yield: 2 1x
- Diet: Gluten Free
Description
Healthier Buffalo Chicken Salad Wraps made with spicy chicken, blue cheese dressing, and crisp romaine for an easy, gluten-free meal.
Ingredients
- 2 boneless skinless chicken breasts
- salt and pepper
- 4 tablespoons gluten free panko breadcrumbs
- 1 tablespoon coconut oil or olive oil
- 2-3 tablespoons buffalo sauce
- 1 head romaine lettuce, rinsed
- 1/2 cup baby carrots, sliced thinly
- 1/3 cup cherry tomatoes, sliced in half
- 1/4 cup walnuts
- 1 small bunch celery leaves or cilantro
- black pepper, for garnish
4 ingredient blue cheese dressing
- 1 heaping tablespoon blue cheese, crumbled
- 1 heaping tablespoon avocado mayo
- 1/2 teaspoon white wine vinegar
- 1 teaspoon olive oil
- hot water
Mix the dressing together (minus the hot water) with a fork in a small bowl. It will be thick – add 1 teaspoon of hot water and mix completely. Add more water until you reach your desired consistency. Set aside until needed.
Get Recipe Ingredients
Instructions
- Sprinkle salt and pepper on both sides of the chicken breasts. Place the panko on a plate. Place one chicken breast on the panko and press down slightly with a fork. Flip over carefully and press down on that side until the chicken is coated lightly with the panko. Repeat with the second chicken breast.
- Heat up an enamel or cast iron skillet over medium heat. Drizzle in the oil to coat the bottom of the pan. When the pan is hot, add the chicken to the pan, giving each piece of chicken room and so that they are flat on the bottom of the pan. Let cook for 4 – 6 minutes or until the under side is crispy brown. Flip the chicken breasts over.
- Turn the heat down to medium low and place a lid on the pan. Cook for 6 more minutes or until the chicken is just cooked through. Remove them from the pan to cool slightly on a cutting board.
- After the chicken has cooled slightly, drizzle the buffalo sauce on top of the chicken and let sit until the salad has been arranged.
- To put the salad together, arrange the romaine lettuce and carrots in a shallow bowl or plate.
- Slice the chicken into thin pieces and place on top of the lettuce. Add in the tomatoes, walnuts and celery leaves or cilantro. Drizzle with the blue cheese dressing and finish with a sprinkle of black pepper and serve.
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Hi, I'm Kat.
Thanks for being here.
Hi, I’m Kat — a Colorado-based Personal Chef and the heart behind White Sparrow Food Company.
Here, I share the same easy, wholesome, gluten free recipes I cook for my clients, made simple for real life at home.
Take a look around, get inspired, and stay awhile — I’m so happy you’re here.
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Be sure to follow @whitesparrowfoodco so you don’t miss a recipe or video.
Healthier Buffalo Chicken Salad Wraps
Let’s elevate your usual boring salad into something fabulous, shall we?
I mean, all that hot and spicy buffalo sauce over crispy and tender chicken with the best 4 ingredient blue cheese salad dressing. Keeping it even more crispy with romaine lettuce, carrot sticks and all the walnuts and cherry tomatoes I had. Garnish with cilantro or celery leaves, black pepper and extra dressing. It’s a winner!
The buffalo sauce coated the chicken and makes it even more moist. Plus with the creamy cool blue cheese dressing – you get pops of heat and then cream to balance out the flavors. It’s really a perfect play on a buffalo chicken sandwich or wrap.
The reason why I call them salad wraps is because you can enjoy them two different ways. I love keeping the romaine salad leaves whole so you can fold it up like a taco and hold it in your hands to eat. Or slice up the romaine leaves into bite sized pieces to make it faster to eat with a fork. Either way, it tastes delicious.
Products I used to make it fabulous!
More chicken salads you will love.
Did you make this recipe? Take a picture and tag me @whitesparrowfoodco or #whitesparrowfoodco I’d love to hear what you thought of the recipe!
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You might also like
Hi, I'm Kat.
Thanks for being here.
Hi, I’m Kat — a Colorado-based Personal Chef and the heart behind White Sparrow Food Company.
Here, I share the same easy, wholesome, gluten free recipes I cook for my clients, made simple for real life at home.
Take a look around, get inspired, and stay awhile — I’m so happy you’re here.
Latest on Instagram
Stay up to date on the latest recipes
Be sure to follow @whitesparrowfoodco so you don’t miss a recipe or video.
