Buffalo Chicken Lettuce Wraps
Shredded chicken tossed in buttery buffalo sauce, spooned into cold lettuce cups with blue cheese and celery. Spicy, crunchy, and ready in about 20 minutes at 3 grams of net carbs.
Wing night flavor without the carbs
These wraps take everything good about buffalo wings, the heat, the tang, the cool blue cheese, and drop it into crisp lettuce cups instead of breaded chicken or bread. The chicken cooks fast, gets shredded, then folds into a quick sauce of hot sauce and melted butter that clings to every piece.
Cold, sturdy lettuce is what makes this work as a real lunch. Romaine hearts or butter lettuce both hold a scoop of filling without tearing, and the crunch plays against the soft chicken.
- Butter softens the hot sauce so it coats instead of runs
- Chill the lettuce so the cups stay firm under the warm filling
- Blue cheese and celery cool the heat the classic way
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Ingredients
- 1 pound boneless skinless chicken breast (net carbs →)
- 1/3 cup cayenne pepper hot sauce, such as Frank's RedHot (net carbs →)
- 3 tablespoons unsalted butter (net carbs →)
- 1/2 teaspoon garlic powder (net carbs →)
- 1 head romaine hearts or butter lettuce, leaves separated (net carbs →)
- 1/3 cup crumbled blue cheese (net carbs →)
- 2 stalks celery, thinly sliced (net carbs →)
- 2 green onions, sliced (net carbs →)
- 1/4 cup ranch or blue cheese dressing, for drizzling (net carbs →)
- Salt to taste
Instructions
- 1Season the chicken with salt and simmer in a pot of water for 12 to 15 minutes, until cooked through and no longer pink inside.
- 2Transfer the chicken to a bowl and shred it with two forks while it is still warm.
- 3In a small saucepan, melt the butter with the hot sauce and garlic powder over low heat, then stir until smooth.
- 4Pour the sauce over the shredded chicken and toss until every piece is coated.
- 5Wash and dry the lettuce leaves and lay them out as cups.
- 6Spoon the buffalo chicken into each leaf, then top with blue cheese, celery, and green onion.
- 7Drizzle with ranch or blue cheese dressing and serve right away.
Nutrition (per serving)
Recipe FAQ
Can I use rotisserie chicken to save time?
Absolutely. Skip the cooking step and shred about 3 cups of rotisserie meat, then toss it with the warm butter and hot sauce. Warm the sauced chicken gently in a pan or microwave so the flavor soaks in before you fill the lettuce cups.
Which lettuce holds up best for wraps?
Romaine hearts and butter lettuce are the two most reliable choices. Romaine gives you a crunchy, boat-shaped cup, while butter lettuce is more flexible and folds like a soft taco. Both are sturdy enough to hold warm filling without falling apart.
How do I make these less spicy?
Cut the hot sauce back to 3 tablespoons and add an extra tablespoon of butter to mellow the heat. A little more blue cheese dressing on top also cools things down, so you keep the buffalo flavor without the burn.
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