Buffalo Chicken Lettuce Wraps (Low-Carb & High Flavor)

Buffalo chicken lettuce wraps saved my dinner plans last Tuesday when I was staring into the fridge wondering what the heck to make. I had some leftover rotisserie chicken, a bottle of hot sauce that had been hanging out way too long, and a head of lettuce that was about two days from the compost bin. What started as desperation has become one of my go-to weeknight meals—all the spicy, tangy buffalo flavor we love, minus the carb coma that usually follows. And honestly? I don’t even miss the tortillas or buns anymore.

How These Saved My Low-Carb Sanity

Look, I’m not someone who jumps on diet bandwagons. But last year, my doctor gave me that look—you know the one—and suggested cutting back on carbs for a while. I nodded and immediately panicked inside because sandwiches, tacos, and pizza are basically my love language. My first few low-carb attempts were sad affairs involving cauliflower “rice” that turned to mush and zucchini noodles that released so much water they became soup.

After a particularly depressing dinner where I just stared at a plain chicken breast and some broccoli, I decided something had to change. I needed bold flavors that didn’t make me feel like I was punishing myself. That’s when I remembered how much I love buffalo chicken wings—that perfect balance of spicy, tangy, and rich. The first version of these wraps was an absolute mess—sauce dripping everywhere, lettuce torn to shreds, me standing over the sink trying not to ruin my shirt. But the FLAVOR. It was exactly what I needed.

Ingredients Buffalo Chicken Lettuce Wraps

What I love about these wraps is that they’re so adaptable. Half the time I’m making these with whatever’s in my fridge rather than making a special trip to the store. The only non-negotiables are some form of chicken, hot sauce, and sturdy lettuce leaves. Everything else can be adjusted based on what you’ve got or what you’re in the mood for.

While you can get fancy with homemade blue cheese dressing or roasting your own chicken, the beauty of this recipe is that it works just as well with rotisserie chicken and bottled dressing. This is real-life cooking, not a food magazine photoshoot!

Cooked Chicken (2-3 cups, shredded or diced)

Rotisserie chicken is my go-to here because I’m lazy and it’s already perfectly moist. Leftover grilled chicken works great too. If you’re starting from scratch, poached chicken breasts stay juicier than baked ones. Thighs are even better if you’ve got them—more flavor and they don’t dry out as easily. Just make sure whatever chicken you use isn’t heavily seasoned with competing flavors.

Buffalo Hot Sauce (1/3 to 1/2 cup)

Frank’s RedHot is the classic choice, and honestly, it’s what I use 90% of the time. But I’ve tried others with good results. What you’re looking for is that vinegary tang with moderate heat. Avoid super thick hot sauces or anything with strong competing flavors like chipotle or habanero (unless you’re intentionally changing the profile). If you’re a heat wimp like my husband, start with less—you can always add more.

Butter (2-3 tablespoons)

This is what transforms hot sauce into proper buffalo sauce. The butter smooths out the vinegar edge and adds richness that coats the chicken beautifully. I’ve tried substituting with olive oil in a pinch, and while it works, it’s definitely not the same. Real butter creates that silky mouthfeel that makes buffalo sauce so addictive. Salted or unsalted both work fine.

Lettuce (1 large head)

This is crucial—you need sturdy leaves that won’t collapse under the weight and moisture of the filling. Butter lettuce (Boston/Bibb) is my favorite for the perfect cup shape, but romaine hearts work well too if you don’t mind more of a boat shape. Avoid regular iceberg (too floppy) and spring mix (way too fragile). Look for heads with large, intact leaves. I usually buy two heads because inevitably some leaves tear during prep.

Blue Cheese Dressing (1/4 cup)

You could make your own, but store-bought is totally fine here. I prefer the refrigerated kind over shelf-stable ones—they usually taste fresher. If you hate blue cheese (my daughter does), ranch makes a perfectly good substitute. Whatever you use, get something thick enough to stay put in your wrap rather than immediately running out the bottom.

Celery (2-3 stalks, diced)

This gives essential crunch and freshness to balance the rich, spicy chicken. Plus, it’s traditional with buffalo wings, right? I dice mine pretty small (about 1/4 inch pieces) so they incorporate well. If your celery is looking a bit sad and bendy, soak it in ice water for 30 minutes—it’ll crisp right up. The inner yellowy stalks are actually sweeter and more tender than the dark green outer ones.

Instructions Buffalo Chicken Lettuce Wraps

This is barely cooking, more like assembly with one hot step—which makes it perfect for those nights when you can’t deal with anything complicated. The whole thing comes together in about 15 minutes, most of which is just prep work. Even better, you can prep components ahead and just warm the buffalo chicken mixture right before eating.

Let’s be real about one thing though—these will be messy to eat. Have napkins ready and maybe don’t make these on a first date. I’ve tried various wrapping techniques, and while some are neater than others, there’s just no way around the fact that these are juicy, saucy, and served in a leaf instead of bread.

Prep your lettuce leaves.

Carefully peel off intact leaves from your lettuce head, trying not to tear them. Wash thoroughly (there’s often dirt hiding deep in the crevices) and dry COMPLETELY—this is critical! Wet leaves make for soggy, sliding fillings. I lay mine on paper towels while I prep everything else. If your lettuce seems floppy, a 10-minute ice water bath will crisp it up beautifully. You’ll need 8-12 good leaves depending on their size.

Make the buffalo sauce.

In a medium skillet over medium-low heat, melt the butter until it’s just liquid but not browning. Pour in your hot sauce and whisk to combine completely. Let it bubble gently for about 30 seconds—you want it warm and slightly thickened, not reduced and super thick. If it reduces too much, it gets too spicy and concentrated. The sauce should coat the back of a spoon but still flow easily.

Add the chicken and warm it through.

Toss your shredded or diced chicken into the sauce and stir to coat every piece. Keep the heat medium-low—you’re just warming it through, not cooking it further. This takes about 2-3 minutes. The chicken should be evenly coated with that gorgeous orange-red sauce. If it looks too dry, add a splash more hot sauce. Too wet? Let it simmer another minute to thicken up. Your kitchen should smell amazing at this point—tangy, buttery, with that distinctive buffalo spice.

Prepare your assembly station.

While the chicken is warming, set up your wrap assembly area. Arrange the clean, dry lettuce leaves on a plate or board. Have your diced celery ready in a small bowl. Put the blue cheese dressing in another small bowl with a spoon (or squeeze bottle if you’re fancy). I like to add little dishes of extras too—diced avocado, sliced green onions, extra blue cheese crumbles, maybe some bacon bits if I’m feeling indulgent.

Assemble your wraps.

This is where I’ve learned the hard way—less is more! Start with a lettuce leaf and add about 2-3 tablespoons of the buffalo chicken mixture in the center (not too close to the edges). Drizzle with about a teaspoon of blue cheese dressing, then sprinkle with diced celery and any other toppings. The first time I made these, I overstuffed them massively and created what can only be described as a buffalo chicken lap-napkin. For easier eating, you can double up the lettuce leaves to create a stronger “cup.”

Fold and secure (or just embrace the mess).

If your lettuce leaves are large and flexible enough, you can fold them like a burrito—bottom up, then sides in. But honestly? Most of the time I just serve these as open-faced cups and eat them with a fork when nobody’s looking. If you’re serving these to guests and want them to look prettier, you can secure each wrap with a toothpick. I sometimes wrap the bottom half in parchment paper if we’re eating with our hands, which helps contain the inevitable drips.

Tips & Variations Buffalo Chicken Lettuce Wraps

If you’ve got a busy week ahead, prep all the components and store separately in the fridge—the buffalo chicken mixture reheats beautifully in the microwave. For a vegetarian version, my friend Kim uses cauliflower florets roasted until crispy before tossing in the sauce. Crazy good! And for my spice-loving friends, adding a diced jalapeño or a dash of cayenne to the buffalo sauce kicks things up nicely. These also work great as appetizers if you use smaller lettuce leaves and just a tablespoon of filling—perfect little two-bite starters!

Final Thoughts Buffalo Chicken Lettuce Wraps

These wraps aren’t going to win any beauty contests—let’s be honest, they’re kind of a hot mess. But they deliver exactly what I need when I’m craving something bold and satisfying without the carb crash afterward. They’ve become such a regular part of our dinner rotation that my kids now ask for “those buffalo lettuce taco things” at least once a week.

If you try these, I’d love to hear how they turn out for you! Did you stick with the classic buffalo flavor or riff on it with your own twist? And most importantly—did you manage to eat them without wearing at least some of the sauce? If so, you have skills I apparently lack!