Introduction

Buffalo chicken wraps are a popular meal option, loved for their bold flavor and satisfying texture. But have you ever wondered, “How many calories are in a buffalo chicken wrap?” Whether you’re watching your diet or just curious about its nutritional value, this guide will give you all the details you need.

In this article, we’ll break down the calorie content, compare restaurant versions, analyze macronutrients, and explore healthy alternatives. You’ll also find FAQs based on common questions people ask about buffalo chicken wraps.

If you’re looking for a healthier way to enjoy a Buffalo chicken wrap, check out our Healthy Buffalo Chicken Wrap Recipe for a lighter version with all the flavor but fewer calories!

What Is a Buffalo Chicken Wrap?

The Origin and Popularity of Buffalo Chicken Wraps

Buffalo chicken wraps combine the zesty kick of buffalo sauce with the heartiness of grilled or crispy chicken, wrapped in a soft tortilla. Originally inspired by Buffalo wings, these wraps have become a go-to quick meal option for those who love spicy, satisfying bites.

Common Ingredients in a Buffalo Chicken Wrap

The caloric content of a buffalo chicken wrap depends on its ingredients. While recipes may vary, most wraps include:

• Chicken: Grilled or fried, which affects calorie count.
• Buffalo Sauce: Adds heat and flavor but can be high in sodium.
• Tortilla: Flour tortillas are common, but whole wheat is a healthier choice.
• Cheese: Usually cheddar, Monterey Jack, or blue cheese.
• Dressing: Ranch or blue cheese dressing for creaminess.
• Veggies: Lettuce, tomatoes, and onions for crunch and nutrients.

Why Knowing the Calories in a Buffalo Chicken Wrap Matters

If you’re counting calories or following a weight-loss plan, understanding the nutritional breakdown of your meals is crucial. A buffalo chicken wrap can range from 400 to 1,200 calories, depending on portion size, ingredients, and preparation method. This wide range makes it important to choose wisely to maintain a balanced diet.

Try our Grilled Chicken Wrap Recipe for a lighter, protein-packed meal!

How Many Calories in a Buffalo Chicken Wrap?

Now that we know what makes up a buffalo chicken wrap, let’s get into the caloric breakdown. The total calories can vary widely depending on portion size, cooking method, and ingredients.

Average Calories in a Buffalo Chicken Wrap

A standard buffalo chicken wrap typically contains 600-900 calories per serving. However, the exact number depends on whether it’s grilled or fried, the type of tortilla used, and the amount of cheese and dressing. Below is a general calorie breakdown for a medium-sized wrap:

Ingredient	Calories
Flour Tortilla (10-inch)	200-250
Grilled Chicken (4 oz)	180-200
Buffalo Sauce (2 tbsp)	30-50
Cheese (¼ cup shredded)	110-120
Ranch or Blue Cheese Dressing (2 tbsp)	140-160
Lettuce & Tomatoes	10-20
Total Calories (Grilled Wrap)	600-750
Total Calories (Fried Wrap)	800-1,200

As you can see, frying the chicken and using a high-calorie dressing can make a huge difference!

Want to make a better choice? Check out Is a Grilled Chicken Wrap Healthy? for more nutritional insights!

Buffalo Chicken Wrap Calories in Popular Restaurants

If you love grabbing a buffalo chicken wrap from your favorite restaurant, here’s a look at how many calories you might be consuming:

Restaurant & Wrap Version	Calories	Protein (g)	Fat (g)	Carbs (g)
Buffalo Wild Wings Buffalo Ranch Chicken Wrap	1,000	50	57	74
Salad and Go Buffalo Chicken Wrap	610	46	28	46
Twisted Fresh Buffalo Chicken Wrap	740	58	32	50
Runza Buffalo Jr. Chicken Wrap	450	32	19	38

As you can see, restaurant versions tend to be higher in calories, especially if they include fried chicken, large tortillas, and creamy dressings.

Looking for a Lower-Calorie Alternative?

Try a Mexican Chicken Salad for a delicious, protein-packed meal with fewer carbs!

What Makes the Calories in Buffalo Chicken Wraps So High?

Several factors contribute to the caloric load of a buffalo chicken wrap:

1. Fried vs. Grilled Chicken – Fried chicken can add 200+ extra calories!
2. Tortilla Size – A larger tortilla means more carbs and calories.
3. Cheese & Dressing – These toppings add extra fat and calories quickly.
4. Portion Size – Some wraps double the portion size, meaning double the calories!

How to Choose a Lower-Calorie Buffalo Chicken Wrap

Want to enjoy a buffalo chicken wrap without the calorie overload? Try these healthy swaps:

Go for grilled chicken instead of fried.
Use a whole wheat or low-carb tortilla to cut carbs.
Swap ranch for Greek yogurt dressing to reduce fat.
Add extra veggies for fiber and volume.

Nutritional Breakdown of a Buffalo Chicken Wrap

Calories are just one part of the equation when assessing the healthiness of a buffalo chicken wrap. Understanding the macronutrient composition can help you determine whether it fits into your dietary needs. This section breaks down the protein, fat, and carbohydrate content in a typical buffalo chicken wrap.

Macronutrient Composition of a Buffalo Chicken Wrap

A standard buffalo chicken wrap contains a mix of proteins, fats, and carbohydrates, but the exact numbers depend on ingredients and preparation methods. Below is a general breakdown for a grilled buffalo chicken wrap using a 10-inch flour tortilla, 4 ounces of chicken, buffalo sauce, cheese, and dressing.

Macronutrient	Amount
Calories	600-750
Protein	40-55g
Total Fat	30-40g
Saturated Fat	8-12g
Carbohydrates	45-60g
Fiber	3-6g
Sugar	3-5g

Protein Content in a Buffalo Chicken Wrap

Protein is essential for muscle repair, satiety, and overall health. The main protein source in a buffalo chicken wrap is the chicken, which provides about 40-55 grams of protein per serving.

• Grilled Chicken (4 oz): 40-50g of protein
• Fried Chicken (4 oz): 35-45g of protein (lower due to added fat)
• Additional Protein Sources: Some wraps may include extra cheese or protein-rich dressings, which can increase protein content.

Fat Content in a Buffalo Chicken Wrap

A buffalo chicken wrap contains a moderate to high amount of fat, depending on ingredients. The biggest contributors to fat content include:

• Chicken: Fried chicken significantly increases fat content.
• Cheese: Adds about 10-15g of fat, including saturated fats.
• Dressing: Blue cheese or ranch dressing contributes about 12-16g of fat per serving.
• Tortilla: A flour tortilla typically contains 4-6g of fat, while whole wheat options may have slightly less.

To reduce fat content, consider using grilled chicken, a light dressing, and reduced-fat cheese.

Carbohydrates in a Buffalo Chicken Wrap

Carbohydrates primarily come from the tortilla and, to a lesser extent, the buffalo sauce and dressing.

• Flour Tortilla (10-inch): 35-40g of carbohydrates
• Whole Wheat Tortilla: 30-35g of carbohydrates
• Buffalo Sauce: 2-5g of carbohydrates
• Dressing: 5-8g of carbohydrates, depending on the type

If you are on a low-carb diet, swapping a traditional tortilla for a low-carb or lettuce wrap can significantly reduce the carb content.

Micronutrient Content in a Buffalo Chicken Wrap

Buffalo chicken wraps are not just about calories, protein, and fat; they also contain essential vitamins and minerals, including:

• Calcium (from cheese and tortilla)
• Vitamin A & C (from vegetables like lettuce and tomatoes)
• Iron (from the tortilla and chicken)
• Sodium (high in buffalo sauce and dressing)

High sodium content can be a concern, especially in restaurant versions. Opting for homemade wraps with less sauce and dressing can help reduce sodium intake.

Health Benefits and Concerns of Eating a Buffalo Chicken Wrap

Buffalo chicken wraps can be a satisfying meal, but are they a healthy choice? This depends on the ingredients, portion size, and preparation method. In this section, we’ll explore the potential health benefits and concerns associated with consuming buffalo chicken wraps.

Are Buffalo Chicken Wraps Healthy?

Buffalo chicken wraps can be nutrient-dense when made with the right ingredients. They provide protein, healthy fats, and essential vitamins, but they can also be high in calories, fat, and sodium. The health impact depends on how they are prepared.

Health Benefits of a Buffalo Chicken Wrap

1. High Protein Content

   • Chicken is an excellent source of protein, which promotes muscle growth and satiety.
   • A grilled buffalo chicken wrap can provide 40-55g of protein, helping to keep you full longer.

2. Good Source of Healthy Fats

   • When made with avocado, olive oil-based dressings, or reduced-fat cheese, a buffalo chicken wrap can provide healthy fats beneficial for heart health.

3. Balanced Macronutrient Profile

   • A well-balanced wrap contains a mix of protein, carbohydrates, and fats, making it a satisfying meal option.
   • Adding fiber-rich vegetables can improve digestion and nutrient absorption.

4. Customizable for Different Diets

   • By swapping out high-calorie ingredients, buffalo chicken wraps can be adapted to fit low-carb, high-protein, or weight-loss diets.

Potential Health Concerns of a Buffalo Chicken Wrap

1. High in Calories

   • A fried buffalo chicken wrap with full-fat dressing can exceed 1,000 calories.
   • Oversized portions can make it difficult to control calorie intake.

2. Excessive Fat and Saturated Fat

   • Fried chicken, ranch dressing, and cheese contribute to high saturated fat levels, which can increase the risk of heart disease if consumed in excess.
   • A grilled version with a lighter dressing is a healthier alternative.

3. High Sodium Levels

   • Buffalo sauce, cheese, and dressings contain large amounts of sodium, which can contribute to high blood pressure.
   • Restaurant versions often contain over 1,500 mg of sodium per serving, exceeding daily recommendations.

4. Refined Carbohydrates

   • Flour tortillas contain refined carbs, which may cause blood sugar spikes.
   • A whole wheat or low-carb tortilla is a better option for those monitoring carbohydrate intake.

How to Make a Buffalo Chicken Wrap Healthier

If you want to enjoy a buffalo chicken wrap without the guilt, consider these healthy modifications:

Use grilled chicken instead of fried to reduce fat and calories.
Choose a whole wheat or low-carb tortilla for added fiber and better blood sugar control.
Replace ranch or blue cheese dressing with Greek yogurt-based dressing or avocado for a healthier fat source.
Increase vegetable content by adding lettuce, tomatoes, cucumbers, or spinach for extra vitamins and fiber.
Limit cheese quantity or use a reduced-fat version to lower saturated fat intake.

Want to try a different chicken wrap? Check out What Is Chicken Quesadilla Made Of? for another tasty handheld meal idea!

Frequently Asked Questions About Buffalo Chicken Wraps

Many people have questions about the nutritional content, health impact, and ways to make buffalo chicken wraps healthier. Below are some of the most common questions, along with detailed answers.

Are Buffalo Chicken Wraps Healthy?

Buffalo chicken wraps can be either a nutritious meal or a calorie-dense option, depending on how they are made. A wrap with grilled chicken, a whole wheat tortilla, and a light dressing can provide protein, fiber, and healthy fats. However, a wrap with fried chicken, a large flour tortilla, and high-fat dressing can be high in calories, saturated fat, and sodium.

To make a buffalo chicken wrap healthier, opt for lean protein, a fiber-rich tortilla, and a low-fat dressing. Adding extra vegetables can also boost the nutrient content.

How Can I Reduce the Calories in a Buffalo Chicken Wrap?

Reducing the calorie content of a buffalo chicken wrap can be done through ingredient swaps and portion control. Here are some simple ways to cut back on calories:

• Choose grilled chicken instead of fried to save around 200 calories.
• Use a smaller tortilla or a low-carb alternative to reduce carbohydrate intake.
• Replace ranch or blue cheese dressing with Greek yogurt-based dressing.
• Limit cheese to a small amount or choose a reduced-fat version.
• Load up on vegetables like lettuce, spinach, tomatoes, or cucumbers for volume and fiber.

By making these adjustments, you can reduce the calorie content of your buffalo chicken wrap while maintaining its flavor.

What Are Some Healthy Alternatives to a Buffalo Chicken Wrap?

For those looking for a lower-calorie or lower-carb alternative, there are several options that offer the same flavors without the excess calories:

• Lettuce Wrap: Replace the tortilla with large lettuce leaves for a low-carb, low-calorie alternative.
• Buffalo Chicken Salad: Skip the wrap entirely and serve buffalo chicken over a bed of leafy greens with a light dressing.
• Whole Wheat Wrap: Swap out a refined flour tortilla for a whole wheat or high-fiber option.
• Grain-Free Wraps: Use a coconut or almond flour tortilla for a gluten-free alternative.
• Buffalo Chicken Bowl: Serve buffalo chicken with quinoa, brown rice, or cauliflower rice for a protein-packed meal.

Can I Make a Low-Calorie Buffalo Chicken Wrap at Home?

Yes, making a low-calorie buffalo chicken wrap at home is simple and allows you to control ingredients. Here is a basic recipe for a healthier version:

Ingredients:

• 1 whole wheat or low-carb tortilla
• 4 ounces of grilled chicken breast
• 1 tablespoon of buffalo sauce
• 1/4 cup shredded lettuce
• 2 slices of tomato
• 1 tablespoon of Greek yogurt dressing
• 1 tablespoon of reduced-fat shredded cheese

Instructions:

1. Grill the chicken breast and toss it in buffalo sauce.
2. Lay the tortilla flat and add the lettuce, tomato, and cheese.
3. Place the chicken on top and drizzle with Greek yogurt dressing.
4. Wrap tightly and serve immediately.

This homemade version provides fewer calories while still delivering the classic buffalo flavor.

How Buffalo Chicken Wraps Fit Into Different Diets

Buffalo chicken wraps can be adjusted to fit many diets. Whether you are trying to lose weight, eat more protein, or reduce carbs, there are ways to make this meal work for you.

Can You Eat a Buffalo Chicken Wrap on a Weight Loss Diet?

Buffalo chicken wraps can be part of a weight loss plan, but only if portion sizes and ingredients are controlled. The key is to choose low-calorie, nutrient-rich ingredients while avoiding extra fat and carbs.

• Use grilled chicken instead of fried to cut calories and fat.
• Pick a smaller whole wheat tortilla or a lettuce wrap to reduce carbs.
• Swap high-fat dressings like ranch for Greek yogurt dressing.
• Add extra vegetables for fiber and a fuller feeling.

With these changes, you can enjoy the flavors of a buffalo chicken wrap while staying within your calorie goals.

Is a Buffalo Chicken Wrap Good for a High-Protein Diet?

Buffalo chicken wraps are naturally high in protein, making them a great choice for people who want to build muscle or stay full longer.

• Grilled chicken provides about 40 to 50 grams of protein per wrap.
• Adding Greek yogurt dressing or a sprinkle of cheese can increase protein levels.
• Pairing the wrap with a side of vegetables or a salad makes the meal more balanced.

Is a Buffalo Chicken Wrap Suitable for a Low-Carb or Keto Diet?

A regular buffalo chicken wrap has too many carbs for a strict low-carb or keto diet. However, with some changes, it can fit into a low-carb meal plan.

• Replace the tortilla with large lettuce leaves to remove extra carbs.
• Use a low-carb tortilla made from almond or coconut flour.
• Choose full-fat Greek yogurt dressing instead of regular high-carb sauces.
• Avoid breaded or fried chicken, which adds extra carbs.

By making these swaps, you can enjoy a buffalo chicken wrap without breaking your low-carb plan.

Are Buffalo Chicken Wraps Gluten-Free?

Traditional buffalo chicken wraps are not gluten-free because they use flour tortillas. However, there are gluten-free options available.

• Use a certified gluten-free tortilla made from corn or almond flour.
• Skip the tortilla and make a buffalo chicken salad instead.
• Check the buffalo sauce and dressings to ensure they do not contain gluten.

If you have gluten sensitivity or celiac disease, always read ingredient labels to avoid hidden gluten.

Buffalo chicken wraps can be adjusted to fit many different diets. In part 7, we will discuss how to make the best choices when including them in your meal plan.

Making a Smart Choice About Buffalo Chicken Wraps

Buffalo chicken wraps can be a tasty and filling meal, but their nutrition depends on how they are made. Whether eating out or preparing one at home, knowing what goes into them helps you choose a healthier option. Fortunately, with a few simple swaps, you can enjoy this flavorful dish without the extra calories.

How to Make a Healthier Buffalo Chicken Wrap

1. Pick Grilled Instead of Fried Chicken

   • Grilled chicken has less fat and fewer calories while still being high in protein. On the other hand, fried chicken adds unnecessary calories and saturated fat.

2. Choose a Better Tortilla

   • Whole wheat or low-carb tortillas add fiber and are a better choice than white flour ones. Additionally, lettuce wraps are a great low-carb, low-calorie option for those looking to cut carbs.

3. Limit High-Calorie Ingredients

   • Ranch and blue cheese dressing are high in fat. However, Greek yogurt dressing is a lighter choice that still adds flavor.
   • Cheese adds extra calories. Therefore, using less or picking a reduced-fat kind can help keep the wrap balanced.

4. Add More Vegetables

   • Lettuce, spinach, cucumbers, and tomatoes add fiber, vitamins, and crunch. Furthermore, they increase the volume of the wrap without adding many calories.

5. Watch Your Portion Size

   • Many restaurant wraps are too big and can have over 1,000 calories. Thus, ordering a half portion or making a smaller one at home is a smarter choice.

When Should You Eat a Buffalo Chicken Wrap?

Buffalo chicken wraps work well as:

• A post-workout meal, since they are high in protein and can help with muscle recovery.
• A quick and easy lunch, especially when paired with fresh vegetables or a light side dish.
• A light dinner, particularly when balanced with a salad or another nutritious side.

However, if you are on a low-fat or low-sodium diet, you may need to make adjustments to keep it in line with your health goals.

Final Thoughts

Buffalo chicken wraps can be part of a balanced diet, but only if they are made with the right ingredients. Choosing grilled chicken, whole wheat tortillas, light dressing, and extra veggies makes them much healthier. Moreover, avoiding high-fat toppings like full-fat cheese and creamy dressings helps keep calories under control.

If you love spicy chicken wraps but want a healthier version, try our Healthy Buffalo Chicken Wrap Recipe and enjoy all the flavor without the guilt!

In conclusion, with smart ingredient choices and proper portion control, buffalo chicken wraps can be a delicious and nutritious meal that fits into a healthy lifestyle.