Trader Joe’s Buffalo Chicken Wrap Copycat Recipe- Spicy Lunch Idea

Imagine biting into a wrap bursting with spicy buffalo flavor, tender chicken, and cool, creamy ranch dressing. If you’re a fan of Trader Joe’s beloved Buffalo Chicken Wrap, you know the tantalizing combination of flavors and textures that make this handheld meal so irresistible. Now, you can recreate this iconic lunch at home with this delicious copycat recipe for the “Trader Joe’s Buffalo Chicken Wrap Copycat Recipe- Spicy Lunch Idea”. Perfect for spice lovers and busy weekday lunches, this wrap packs a punch of flavor while being easy to assemble.

Pro Tip: For an extra kick of heat, add a dash of cayenne pepper or your favorite hot sauce to the buffalo sauce mixture.

Ingredients

• 4 boneless, skinless chicken breasts
• 1 cup buffalo sauce (or 1/2 cup hot sauce + 1/2 cup melted butter)
• 1/2 cup ranch dressing
• 4 large tortilla wraps
• 2 cups shredded lettuce
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Nutrition Facts

Nutrient	Per Serving
Calories	550
Protein	38g
Carbohydrates	38g
Fat	26g

Facts & Figures

Buffalo sauce, the star ingredient in this wrap, traces its roots back to the Anchor Bar in Buffalo, New York, where it was first created in 1964. Since then, the tangy, spicy sauce has become a beloved staple in American cuisine, particularly in the form of buffalo wings.

Equipment & Tools Needed

• Grill pan or skillet
• Mixing bowls
• Tongs or spatula
• Cutting board
• Sharp knife

Step-by-Step Procedure

1. Season the chicken breasts with salt and pepper.
2. Grill or pan-fry the chicken breasts until cooked through, about 6-8 minutes per side.
   

   Pro Tip: Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).

3. Let the cooked chicken rest for 5 minutes, then shred or chop into bite-sized pieces.
4. In a large bowl, toss the shredded chicken with the buffalo sauce until evenly coated.
5. Warm the tortilla wraps according to package instructions.
6. Lay a tortilla wrap on a flat surface and spread a portion of the ranch dressing evenly over the center.
7. Top with a generous helping of the buffalo chicken mixture.
8. Sprinkle shredded lettuce and cheddar cheese over the chicken.
9. Fold the sides of the tortilla over the filling, then roll it up tightly to form a wrap.
10. Repeat with the remaining tortillas and fillings.

Benefits of This Dish / Key Ingredients

While indulgent, this buffalo chicken wrap offers a satisfying dose of protein from the chicken, along with calcium and probiotics from the ranch dressing. The buffalo sauce adds a kick of flavor without excessive amounts of added sugar or preservatives.

Pros and Cons

Pros:

• Flavorful and satisfying
• Easy to prepare
• Portable and convenient for lunch on-the-go

Cons:

• High in calories and fat
• Spicy flavors may not appeal to everyone
• Requires some prep time for cooking the chicken

Variations & Substitutions

To make this wrap more diet-friendly, consider using grilled chicken breast instead of fried, swapping the ranch dressing for a lighter alternative like Greek yogurt-based dressing, and using whole wheat or low-carb tortillas. For a vegetarian version, substitute the chicken with crispy baked or air-fried tofu or tempeh.

Serving Suggestions

These buffalo chicken wraps are delicious on their own but can also be served with a side of celery and carrot sticks for dipping in ranch dressing or blue cheese dressing. For a more substantial meal, pair them with a fresh green salad or a serving of baked fries or sweet potato fries.

Storage & Make-Ahead Tips

These wraps are best enjoyed fresh, but you can prepare the buffalo chicken filling in advance and store it in an airtight container in the refrigerator for up to 3 days. When ready to serve, simply reheat the chicken mixture and assemble the wraps. Leftover assembled wraps can be stored in the refrigerator for up to 2 days, but the tortilla may become soggy.

Is it possible to make this recipe vegetarian or vegan?

Yes, you can easily make a vegetarian or vegan version of this recipe. Simply replace the chicken with a plant-based protein source like sautéed tofu, tempeh, or jackfruit. For the ranch dressing, use a vegan ranch dressing or make your own using vegan mayonnaise and plant-based milk.

Can I use a different type of cheese?

Absolutely! While the Trader Joe’s version uses a cheddar cheese blend, you can substitute it with any cheese you prefer. Monterey Jack, pepper jack, or even a vegan cheese alternative would work well in this recipe.

How long can I store the leftovers?

If you have any leftovers, they can be stored in an airtight container in the refrigerator for up to 3-4 days. However, it’s best to consume them within a day or two for optimal freshness and flavor.

Can I make this gluten-free?

Yes, you can make this recipe gluten-free by using gluten-free tortillas or wraps. Be sure to check the labels of all the other ingredients, such as the buffalo sauce and ranch dressing, to ensure they are also gluten-free.

Is this recipe high in sodium?

This recipe can be relatively high in sodium due to the use of buffalo sauce and ranch dressing. To reduce the sodium content, you can look for low-sodium or sodium-free versions of these ingredients, or make your own homemade versions with less salt. Additionally, you can limit the amount of sauce and dressing used in the recipe.

Conclusion

This Trader Joe’s Buffalo Chicken Wrap Copycat Recipe is a delicious and spicy lunch idea that’s easy to make at home. With a few simple ingredients and some assembly, you can enjoy the flavors of this popular Trader Joe’s item without leaving your kitchen. Remember to adjust the spice level to your preference and feel free to experiment with different ingredient swaps or dietary modifications. Whether you’re looking for a quick and satisfying meal or a tasty lunch to pack for work or school, this recipe is sure to hit the spot. Happy cooking and enjoy your Trader Joe’s Buffalo Chicken Wrap Copycat Recipe- Spicy Lunch Idea!