Buffalo chicken dip is still one of my favourite appetizers of all time and if I can find a way to incorporate it into my macro’s for the day I will absolutely do it.
That was the inspiration for this wrap, a little less fat than the regular version, but very high in protein (60 grams of protein/serving for the chicken mixture alone, with just under 10 grams of fat!)
I used the instant pot to make the shredded chicken, but you could easily use a slow-cooker, oven, or buy a rotisserie chicken from the grocery store.
Either way, once the chicken is cooked and shredded, you simply add the rest of the ingredients into the chicken and let it cook for 10-20 minutes if you are using an instant pot, 20-30 minutes if using an oven, 45-60 minutes if you are using a slow-cooker.
Tip: I use a ladle with holes in it to scoop out the chicken mixture that way you can drain out any access liquid and ensure your wrap won’t be too soggy or messy.
To keep this a little more macro-friendly, I keep the cheese out of the mixture and just add a small amount to the actual wrap once I am building it. This makes it easier to control the fat content while still enjoying the cheesy flavour. Who really wants buffalo chicken without cheese anyways?
Ingredients:
Buffalo Chicken Mixture:
1.5 kg boneless, skinless chicken breast
1 cup Frank’s red hot original (or buffalo flavour if you prefer)
1/2 cup 0% plain Greek yogurt
1/2 cup low-fat cream cheese
Dressing:
3/4 cup 0% plain Greek yogurt
1 tablespoon white wine vinegar
1 lemon (juice and zest)
2 teaspoons dill
2 teaspoons parsley
1-2 tablespoons chives
1 tablespoon honey
1 teaspoon garlic powder
For the wrap:
10-20 grams shredded lettuce of choice
10-15 grams tomatoes
10-15 grams low fat shredded cheese of choice
1 wrap (my favourite wraps are sun-dried tomato and basil, but any wrap you like works well)
Nutrition:
Buffalo Chicken Mixture: Makes 8 Servings
*Does not include the wrap, vegetables or cheese*
Creamy Dill Dressing: Makes 15 Servings
Directions:
Place your chicken seasoned with salt and pepper in the instant pot (or slow-cooker/oven). In the instant pot, I cook for 10-12 minutes on high pressure with approximately a 5 minute natural release until it is cooked through and easy to shred.
Remove the chicken from the instant pot into a large mixing bowl and with either two forks, or a hand-mixer, shred the chicken to your desired size.
Add the hot sauce, cream cheese and Greek yogurt to the bowl and mix until well combined.
Add the chicken mixture back into the crock pot on low pressure for another 10-15 minutes, with a 5-10 minute natural release. You really can’t overcook this, there is a decent amount of liquid, so it won’t dry out if you leave it in longer than this. (If you are using an oven keep a closer eye on it as the liquid has a better chance to evaporate and may be more likely to dry out after an extended period of time.)
While the chicken is finishing cooking, drain the chicken into a Tupperware or storage container and drain the excess liquid out as you do this.
Add 1-2 tablespoons of the dill dressing to the wrap, then the chicken and finish with your toppings of choice (I use lettuce, tomatoes and cheese). Fold your wrap tightly and finish by placing it on a medium-sized pan for 1-2 minutes per side until you start getting a little brown colour on the wrap. This will help the wrap stay together but also melt the cheese.
You can also add this to a panini press, if you don’t have one at home, try adding another pan on top of the wrap as it cooks over the stove, which will help flatten it and create the same effect as a panini press.
Serve hot or cold and enjoy!
