High Protein Buffalo Chicken Tortilla Wrap
Tangy buffalo chicken folded with crisp lettuce and a cool Greek yogurt ranch in a whole-wheat wrap. Packed with protein and assembled in just 10 minutes for an easy weeknight or busy lunch.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Lori + Lila
Lori created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
To prep ahead, store the buffalo chicken and yogurt sauce separately in the fridge for up to 3 days and wrap just before eating to avoid soggy tortillas.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Stir together plain Greek yogurt
- 01
Stir together plain Greek yogurt
In a small bowl, stir together plain Greek yogurt, dried dill, garlic powder, onion powder, salt, and black pepper until completely smooth to create a quick ranch dressing.
Look for: completely smooth to create a quick ranch dressing
Tap card to mark done - 02
Toss shredded cooked chicken breast with buffalo…
In a separate bowl, toss shredded cooked chicken breast with buffalo sauce until fully coated.
Look for: fully coated
Tap card to mark done - 03
Warm the whole-wheat tortilla on a microwave-safe…
Warm the whole-wheat tortilla on a microwave-safe plate for 10 seconds to make it pliable and easy to roll.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Spread the Greek yogurt ranch evenly across…
Spread the Greek yogurt ranch evenly across the center of the tortilla.
Tap card to mark done - 05
Layer shredded romaine lettuce over the sauce
Layer shredded romaine lettuce over the sauce, then pile the buffalo chicken evenly along the center.
Tap card to mark done - 06
Fold in the sides of the tortilla…
Fold in the sides of the tortilla over the filling, then roll tightly from the bottom up to enclose the wrap.
Tap card to mark done - 07
Slice diagonally with a sharp knife and…
Slice diagonally with a sharp knife and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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