Keto Buffalo Chicken Lettuce Wrap – Easy Wrap Recipes (Low-Carb, High-Protein)

Introduction:

Meet your new weeknight hero: Keto Buffalo Chicken Lettuce Wraps that deliver big flavor with minimal effort. Tender shredded chicken gets tossed in a buttery, tangy hot sauce, then tucked into crisp lettuce for a refreshing crunch. Each bite balances heat, creaminess, and freshness—without the carbs of a traditional wrap. This low-carb, high-protein meal is perfect for busy nights, post-workout dinners, or meal prep. If you’re new to keto, this recipe checks all the boxes: fast, satisfying, and macro-friendly. Plus, you can customize the spice level and toppings to fit your exact cravings. Let’s cook!

Ingredients (Serves 2; makes 4 loaded wraps)
Buffalo Chicken

• 2 cups cooked shredded chicken (about 10 oz/285 g; breast or thigh)
• 2 tablespoons unsalted butter (or ghee), melted
• 1/4 cup hot sauce
• 1 teaspoon apple cider vinegar or lemon juice
• 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• Pinch of kosher salt and black pepper

Wrap & Toppings

• 8 large butter or romaine lettuce leaves (patted very dry)
• 1/2 cup very thinly sliced celery
• 2 green onions, thinly sliced
• 1/4 cup blue cheese crumbles (about 1 oz) or shredded cheddar

Optional (choose your vibe)

• 2 tablespoons ranch or blue cheese dressing (keto-friendly)
• 1/2 ripe avocado, sliced
• Fresh parsley or chives, for garnish

Instructions

Prep time: 10 minutes
Cook time: 5 minutes
Total time: 15 minutes

1. Make the Buffalo sauce: In a skillet over low heat, whisk melted butter, hot sauce, vinegar, garlic powder, paprika, salt, and pepper until glossy and slightly thickened, 1–2 minutes. Tip: A brief simmer helps the sauce cling to the chicken.
2. Warm the chicken: Add shredded chicken to the skillet and toss until evenly coated and heated through, 2–3 minutes. If it looks thin, simmer another minute to reduce.
3. Prepare the wraps: Layer two lettuce leaves for added strength. Pat dry well—dry leaves = crisp, non-soggy wraps.
4. Assemble: Divide the Buffalo chicken among 4 lettuce cups. Top with celery, green onion, and blue cheese. Drizzle with ranch dressing (if desired) and include avocado slices to taste.
5. Serve immediately: Eat right away for the best crunch.

Tips:

• Crisp factor: Ice-cold, well-dried lettuce keeps the wraps snappy.
• Heat level: Use less hot sauce for mild or add a pinch of cayenne for extra kick.

Nutrition Facts (Per Serving; 1/2 the recipe)

• Calories: ~395
• Net Carbs: ~2.2 g
• Protein: ~47 g
• Fat: ~20.5 g
• Fiber: ~1.7 g
  Notes: Estimates based on chicken breast, butter, hot sauce, lettuce, celery, green onion, and 1 oz blue cheese; excludes optional add-ons. Brands vary.

Optional Add-ons & Variations

• Dairy-free: Swap butter for avocado oil or ghee (if tolerated) and use dairy-free ranch. Skip blue cheese or use a dairy-free crumble.
• Milder or hotter: Cut hot sauce to 2–3 tablespoons for mild; add cayenne or red pepper flakes for extra heat.
• Protein swap: Use rotisserie chicken, canned chicken (well-drained), or cooked chicken thighs for more richness.
• Veggie boost: Add diced cucumber or thin radish for crunch without many carbs.
• Different wraps: Try crisp iceberg cups, blanched cabbage leaves, or a keto tortilla if you want something sturdier.
• Saucy twist: Blend 2 tablespoons ranch with 1 teaspoon hot sauce for a pink “Buffalo ranch” drizzle.

Conclusion / Pro Tips

Serve these wraps with extra celery sticks or a simple cucumber salad to keep things ultra low-carb. For meal prep, store the Buffalo chicken, chopped veggies, and lettuce separately; assemble just before eating for the best texture. The chicken lasts 3–4 days when stored in an airtight container Reheat gently in a skillet or microwave until warm, then toss with a splash of hot sauce if needed. If you try this, share your spin—extra spicy, dairy-free, or with avocado—so others can get inspired!