Are you craving a flavorful chicken wrap but worried about the calorie count? I’ve been there too! Today, we’re diving deep into one of Great Wraps’ most popular menu items – the Buffalo Chicken Wrap with Grilled Chicken. This wrap has gained quite a fan following, and for good reason – it balances bold flavor with nutrition in a convenient package.
As someone who’s always watching my waistline while still wanting to enjoy tasty food, I know how important it is to have accurate nutritional info at your fingertips. So let’s unwrap everything you need to know about this menu item!
Nutritional Breakdown of Great Wraps Buffalo Chicken Wrap
Let’s start with the basics – just how many calories are in this popular wrap? According to nutritional data, a regular Buffalo Chicken Wrap with Grilled Chicken from Great Wraps contains 670 calories. This puts it in the moderate range for a full meal, though it’s definitely not a light option
Here’s the complete nutritional profile:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 670 | – |
| Total Fat | 34g | 52% |
| Saturated Fat | 9g | 45% |
| Trans Fat | 0g | – |
| Cholesterol | 85mg | 28% |
| Sodium | 2890mg | 120% |
| Total Carbohydrates | 59g | 20% |
| Dietary Fiber | 6g | 24% |
| Sugars | 3g | – |
| Protein | 37g | – |
*Percent Daily Values are based on a 2000 calorie diet
What jumps out to me first is the protein content – 37 grams is quite substantial and will definitely help keep you full longer. The carb count is moderate at 59g, with a decent amount of fiber (6g) to support digestion.
What’s Actually in the Wrap?
According to the menu information, the Buffalo Chicken Wrap with Grilled Chicken contains:
- Grilled chicken in buffalo sauce
- Pepper jack cheese
- Lettuce
- Ranch dressing
This combination creates that perfect balance of spicy buffalo flavor, creamy ranch, and the coolness of fresh lettuce. The grilled chicken option keeps it leaner than the crispy chicken alternative, which contains significantly more calories (940 vs 670).
Calorie Breakdown by Macronutrient
Understanding where those calories come from can help you make better dietary decisions:
- Fat: 34g × 9 calories/g = 306 calories (46% of total)
- Protein: 37g × 4 calories/g = 148 calories (22% of total)
- Carbs: 59g × 4 calories/g = 236 calories (35% of total)
This wrap is definitely on the higher side for fat content, but that’s not necessarily a bad thing if it fits into your daily nutritional goals. The fat likely comes from the ranch dressing, cheese, and possibly the buffalo sauce.
Size Variations: Regular vs. Large
Great Wraps offers this item in two sizes:
- Regular Buffalo Chicken Wrap with Grilled Chicken: 670 calories
- Large Buffalo Chicken Wrap with Grilled Chicken: 820 calories
If you’re watching your calorie intake, choosing the regular size will save you 150 calories. That’s equivalent to about a 30-minute walk!
Comparison to Other Great Wraps Menu Items
How does the Buffalo Chicken Wrap stack up against other options? Let’s look at some alternatives:
| Menu Item | Calories |
|---|---|
| Buffalo Chicken Wrap w/ Grilled Chicken | 670 |
| Buffalo Chicken Wrap w/ Crispy Chicken | 940 |
| Chicken Wrap | 890 |
| Gyro Wrap | 660 |
| Falafel Hummus Wrap | 700 |
| Steak Wrap | 750 |
| Spicy Chicken Wrap | 850 |
As you can see, the Buffalo Chicken Wrap with Grilled Chicken is actually one of the lower-calorie options among the wrap selections. Only the Gyro Wrap comes in slightly lower at 660 calories.
The Sodium Situation
One thing that really stands out in the nutritional profile is the sodium content. At 2890mg, this wrap contains about 120% of the recommended daily sodium intake for an average adult. This is something to be mindful of, especially if you’re watching your sodium intake for health reasons.
The high sodium likely comes from:
- Buffalo sauce (typically high in sodium)
- Ranch dressing
- Cheese
- Possibly the chicken preparation
Burning Off Those Buffalo Wrap Calories
If you’re wondering how much exercise it would take to burn off this wrap, here’s a helpful breakdown based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs:
- Swimming: 56 minutes
- Jogging: 77 minutes
- Cycling: 103 minutes
- Walking: 186 minutes
For someone with different physical characteristics, these times may vary. For instance, another calculation suggests:
- Running: 47.1 minutes
- Jogging: 62.4 minutes
- Hiking: 92.6 minutes
- Cycling: 114.9 minutes
- Swimming: 119.6 minutes
- Walking: 179.5 minutes
Making It Healthier: Customization Options
If your lookin to make this wrap a bit more waistline-friendly, there are several modifications you could request:
- Light ranch or sauce on the side – This could significantly reduce the fat and calorie content
- Extra lettuce – Adds volume and nutrition without many calories
- Skip the cheese – Could save around 100 calories and reduce sodium
- Ask for a whole wheat wrap – May increase the fiber content
How It Compares to Homemade Options
Making your own buffalo chicken wrap at home could potentially save you calories and sodium. A typical homemade version might contain:
- Whole wheat tortilla (120 calories)
- 4 oz grilled chicken breast (120 calories)
- 1 tbsp buffalo sauce (15 calories)
- 1 tbsp light ranch (40 calories)
- Lettuce and tomato (15 calories)
- 1/4 cup reduced-fat cheese (80 calories)
Total: About 390 calories – a savings of nearly 280 calories compared to the restaurant version!
When Does This Wrap Fit Into Your Diet?
The Buffalo Chicken Wrap with Grilled Chicken can be a reasonable choice in certain situations:
- Post-workout meal: The protein content makes it good for muscle recovery
- Lunch on an active day: When you need sustained energy
- Shared meal: Split it with a friend and pair with a side salad
- Planned splurge: When you’ve budgeted for a higher-calorie meal
It might not be ideal for:
- Daily consumption (due to sodium levels)
- Very low-calorie diets
- Those with strict sodium restrictions
Nutritional Benefits
Despite being relatively high in calories, this wrap does offer some nutritional benefits:
- Protein: 37g helps with muscle maintenance and satiety
- Fiber: 6g supports digestive health
- Moderate carbs: Provides energy without being excessive
- Low sugar: Only 3g of sugar is a plus
Making It a Meal: Sides and Pairings
If your ordering the Buffalo Chicken Wrap, be mindful of what sides you pair it with. Some options from the Great Wraps menu include:
- Side Garden Salad: Adds only 80 calories
- Side Greek Salad: Adds 60 calories
- Kurly Fries: Adds 420 calories (might want to skip these or share)
A wrap and side salad combo gives you a more balanced meal while keeping the total calorie count reasonable.
The Verdict: Is It Worth It?
So, is the Great Wraps Buffalo Chicken Wrap with Grilled Chicken worth the calorie investment? I believe the answer depends on your personal nutritional goals and preferences.
If your looking for a protein-rich meal with bold flavors and don’t mind the sodium content, this wrap can certainly be part of a balanced diet when consumed occasionally. The 670 calories aren’t outrageous for a full meal, especially if you’re fairly active.
However, if your watching calories very strictly or need to limit sodium, you might want to consider other options or request modifications.
Final Thoughts
The Great Wraps Buffalo Chicken Wrap with Grilled Chicken represents a middle ground in fast-casual dining – not the lightest option available, but definitely not the heaviest either. With 670 calories, substantial protein, and the satisfaction of buffalo flavor, it can be a reasonable choice when you’re craving something flavorful but don’t want to completely abandon your nutritional goals.
Remember, no single meal defines your diet – it’s about balance over time. So if this wrap fits your macros and satisfies your cravings, enjoy it without guilt!
Have you tried this wrap before? What did you think of it? I’d love to hear your experiences with Great Wraps menu items in the comments below!
Note: Nutritional information is based on data available as of September 2025 and may vary slightly based on portion sizes and recipe changes.
To Make a Warm Wrap:
- Melt butter in a large non-stick pan over medium heat. Stir in buffalo sauce, garlic powder, and a pinch of cracked black pepper, then add the shredded chicken to the pan. Toss chicken into the hot sauce mixture and cook until warmed through, about five minutes. Stir in the ranch dressing and cheese until the cheese has melted, then turn off the heat from under the pan.
- Divide the romaine between two warm flour tortillas, then top the romaine with the warm chicken mixture. Sprinkle the red onions, green onions, and chopped pickles over the cheesy chicken mixture, then roll into a wrap. That’s it!
This is such a great recipe for busy weeknights, especially if you’re a fan of spicy food. If you have someone in your household that isn’t a fan of spicy food, feel free to leave out the hot sauce! You can also check out these Chicken Bacon Ranch Wraps as an alternative recipe.
Looking for a healthier buffalo chicken recipe that doesn’t require tortillas? These Buffalo Chicken Lettuce Wraps are an easy recipe without the carbs!
If you make this spicy chicken wraps recipe and love it, I would love it if you left a rating and comment below! And if you have questions about any of the ingredients or the process, feel free to shoot me an email so I can get back to you ASAP. Tag me on Instagram if you post it, too!
How to Make Spicy Chicken Wraps
- Shred rotisserie chicken in a mixing bowl. In a separate small bowl, stir the melted butter, buffalo sauce, garlic powder, and a pinch of cracked black pepper together until well combined. Drizzle the buffalo sauce mixture over the chicken, then toss the chicken to coat it completely.
- Stir shredded cheese, red onions, green onions, chopped pickles, and ranch dressing into the buffalo chicken mixture. Taste, add a pinch of salt and/or pepper if you like, and set aside.
- Warm tortillas for 20 seconds in the microwave. Place tortillas on a flat surface. Divide romaine lettuce between the tortillas, forming it in a line down the center of each tortilla.
- Place about one cup of the chicken mixture onto each tortilla, spreading it over the top of the romaine lettuce.
- Top with microgreens (if using), and roll the tortillas up burrito style to form two wraps. Cut each wrap in half and serve.
See below for step-by-step photos and directions. These directions are a little more specific, and walk you through the entire process of making this Spicy Chicken Wrap recipe.
Make the spicy chicken mixture. Shred rotisserie chicken in a mixing bowl. In a separate small bowl, stir the melted butter, buffalo sauce, garlic powder, and a pinch of cracked black pepper together until well combined. Drizzle the buffalo sauce mixture over the chicken, then toss the chicken to coat it completely in the buffalo mixture.
Add cheese, onions, and pickles. By mixing all of these ingredients together, there’s so much flavor in every bite of this spicy chicken wrap. Add the shredded cheese, chopped red onions, chopped green onions, and chopped dill pickles to the bowl.
Add the ranch dressing and mix. Spoon the ranch dressing into the bowl, and stir to combine everything. It will be a little creamy, a little orange (from the hot sauce), and packed with flavor! If you prefer blue cheese dressing, use that instead. You can also use ranch dressing with blue cheese crumbles in this step if you prefer! And you can always add a little chopped bacon if you just happen to have some.
Build the wrap. Spread chopped romaine lettuce (or green leaf lettuce, arugula, or spinach, or greens of your choice!) down the center of a large flour tortilla. (For this photo, I used these Jalapeno Cheddar Wraps.) Spoon about one cup of the spicy chicken mixture directly on top of the greens.
Add microgreens and wrap it up. Microgreens are optional, but they add a nice crunch and punch of nutrients to these spicy chicken wraps! Sprinkle them over the top of the spicy chicken mixture (if you are using them), then tuck in the sides of the wrap to start folding it into a burrito shape. I fold in the sides first, then roll the bottom flap over the top and roll it up.
Cut in half and enjoy! Wraps just taste more delicious when they’re cut in half. It’s science, so I can’t get into the details of it. But truly, these are so much easier to eat if you cut them in half first. Enjoy immediately, or pack your spicy chicken wrap up for lunch!
52G Protein Chicken Wrap (354 cals)
FAQ
How many calories in Great Wraps Buffalo chicken wrap?
There are 460 calories in a 1/2 wrap serving of Great Wraps Buffalo Chicken Wrap. Calorie breakdown: 51% fat, 35% carbs, 14% protein.
How many calories are in a grilled chicken wrap?
Grilled Chicken Cool Wrap (without the wrap) Without the flatbread wrap, you’ll get a lettuce wrap of grilled chicken slices and tasty Monterey jack and cheddar cheeses. Per serving: 350 calories, 13 g fat (4 g sat), 900 mg sodium, 5 g net carbs, 42 g protein. 1. Garden Herb Ranch Sauce This isn’t your typical ranch sauce.
How many calories in Buffalo Wild Wings Buffalo Ranch chicken wrap?
Nutrition summary: There are 1020 calories in a 1 wrap serving of Buffalo Wild Wings Buffalo Ranch Chicken Wrap. Calorie breakdown: 52% fat, 38% carbs, 11% protein.
How many calories are in a grilled chicken buffalo wrap?
A grilled buffalo chicken wrap’s calories can vary significantly, but generally range from approximately 450 to over 1,100 calories, depending on the ingredients and portion size. For example, a Publix wrap has 560 calories, a Subway wrap with grilled chicken has 550, while a larger option like the Walk-On’s wrap can exceed 1,100 calories.
Are buffalo chicken wraps healthy for weight loss?
A buffalo chicken wrap can be healthy and supportive of weight loss if prepared with lean chicken, low-fat dairy or yogurt-based sauces, and plenty of fresh vegetables, but it can also be unhealthy due to high calories, fat, and sodium from fried chicken, creamy sauces, and excessive cheese. Key factors for making it a healthy choice for weight loss include prioritizing lean protein to promote fullness, incorporating fiber-rich vegetables, using lighter dressings, and choosing whole-wheat tortillas or lettuce wraps to manage calorie and carb intake.
Is the cool wrap 350 or 660 calories?
Best Picks at Chick-fil-A: #1: The Chick-fil-A Cool Wrap. At 660 calories, 32g of carbs, 14g of fiber, and 43g of protein, that’s pretty damn balanced. However, the Avocado Lime Ranch dressing that comes with it has crappy ingredients and almost as many calories as the wrap itself.
How many calories are in one grilled chicken wrap?
A grilled chicken wrap’s calorie count can vary widely, from about 230 to over 600 calories, depending on the ingredients like tortilla type, cheese, sauce, and other fillings. For example, a Wendy’s Grilled Chicken Wrap has around 300 calories, while a Chick-fil-A Cool Wrap can be over 600 calories with dressing, making customization key to managing calorie intake.