High Protein Buffalo Chicken Lettuce Wraps — 43g Protein, 20 Minutes

These high protein buffalo chicken lettuce wraps are the 20-minute answer to buffalo wings: the same hot, tangy flavour, 43g of protein per serving, and no fryer in sight. Shredded chicken tossed in a buffalo and Greek yogurt sauce, spooned into crisp lettuce cups with blue cheese and celery.

The Greek yogurt does two jobs here — it tames the heat of the hot sauce and it adds protein of its own, which is how a light lettuce wrap still lands at 43g per serving. Sear the chicken, steam it under a lid so it stays juicy, shred it with two forks, and the sauce takes about a minute.

Why you’ll love it

• 43g protein per serving, about 220 calories
• 20 minutes, one pan
• All the buffalo flavour, none of the deep frying
• Low carb and gluten free by default

Ingredients

• 500g boneless skinless chicken breast
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/3 cup hot sauce (such as Frank’s RedHot)
• 1/2 cup plain Greek yogurt
• 1 tbsp butter, melted
• 1 tsp white vinegar
• 8 large butter lettuce leaves
• 1/4 cup blue cheese crumbles
• 2 celery sticks, finely diced
• 2 spring onions, sliced

Equipment used

• A large skillet with a lid, for searing and steaming the chicken
• Two forks, for shredding the chicken
• A mixing bowl, for whisking the buffalo yogurt sauce

Instructions

1. Season the chicken with garlic powder, salt and pepper. Heat the oil in a large skillet over medium-high heat and sear the chicken 3–4 minutes per side.
2. Add 1/4 cup water, cover with the lid, and cook 6–8 minutes more until the chicken reaches 74°C inside.
3. Lift the chicken out and shred it with two forks.
4. Whisk the hot sauce, Greek yogurt, melted butter and vinegar in a bowl.
5. Toss the shredded chicken in the sauce until coated.
6. Spoon into the lettuce leaves and top with blue cheese, celery and spring onions.

Tips

• Don’t skip the lid step — the steam is what keeps the chicken juicy for shredding.
• Taste the sauce before tossing: add more yogurt if you want it milder, more hot sauce if you want it hotter.
• Butter lettuce holds its shape best; romaine hearts work too.
• The sauced chicken keeps 3 days in the fridge — pack the lettuce separately so it stays crisp.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Sheet Pan Chicken Fajitas
• High Protein Chicken Meal Prep Bowls
• High Protein Creamy Garlic Chicken

FAQ

Is it very spicy? Medium heat. The Greek yogurt takes the edge off the hot sauce — use more yogurt and less hot sauce for a mild version.

Can I use rotisserie chicken? Yes — skip steps 1–2 and toss about 500g of shredded rotisserie chicken straight into the sauce. It saves 10 minutes.

What if I don’t like blue cheese? Leave it out or swap in crumbled feta — the protein stays about the same.

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