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High-Protein Buffalo Chicken Wrap

High-Protein Buffalo Chicken Wrap

A spicy, creamy, and protein-packed wrap filled with shredded buffalo chicken, Greek yoghurt, and salad leaves. Perfect for a quick and satisfying main course.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 350

Ingredients
  

  • 600 g boneless skinless chicken thighs (or breast)
  • 2 tablespoons olive oil
  • 1 large onion finely diced
  • 3 cloves garlic minced
  • 120 ml hot sauce such as Frank's RedHot
  • 1 tablespoon tomato puree
  • 1 teaspoon smoked paprika
  • ½ teaspoon cayenne pepper optional, for extra heat
  • 200 g low-fat cream cheese
  • 100 ml chicken stock
  • 6 large wholemeal wraps
  • 150 g mixed salad leaves
  • 100 g low-fat Greek yoghurt
  • Salt and black pepper to taste

Method
 

  1. Prepare the chicken: Season the chicken thighs generously with salt, pepper, and smoked paprika. The paprika will give a deep red colour and a subtle smokiness.
  2. Sear the chicken: Heat the olive oil in a large frying pan over medium-high heat until it shimmers and you can smell the oil. Add the chicken thighs in a single layer – you should hear a satisfying sizzle. Cook for 4-5 minutes per side until the chicken is golden brown and the edges look crispy. The chicken should feel firm to the touch when it's cooked through. Remove from the pan and set aside.
  3. Build the sauce: In the same pan, add the diced onion and cook for 3-4 minutes until it becomes translucent and soft. The onions will release a sweet, savoury aroma. Add the minced garlic and cook for another 30 seconds until fragrant, but not browned.
  4. Create the buffalo sauce: Pour in the hot sauce, tomato puree, and chicken stock. Stir everything together, scraping up any browned bits from the bottom of the pan – those bits are packed with flavour. Let the sauce simmer for 2 minutes until it thickens slightly and turns a vibrant orange-red.
  5. Shred the chicken: Once the chicken is cool enough to handle, use two forks to shred it into bite-sized pieces. The texture should be slightly stringy but not mushy.
  6. Combine everything: Return the shredded chicken to the pan with the sauce. Add the cream cheese and stir until it melts completely, creating a thick, creamy coating. The mixture should look glossy and smell wonderfully tangy and spicy. Let it simmer for another 2 minutes to meld the flavours.
  7. Assemble the wraps: Warm each wrap in a dry pan for 20 seconds per side until pliable. Spread a tablespoon of Greek yoghurt down the centre, add a handful of salad leaves, and spoon in a generous portion of the buffalo chicken filling. Fold in the sides and roll tightly.

Notes

For extra heat, add the optional cayenne pepper. Low-fat cream cheese and Greek yoghurt keep the dish lighter while maintaining a rich texture.