Buffalo Chicken BLAT Wraps


Buffalo Chicken BLAT Wraps are low on carbs, but big on taste!


One of the most challenging parts of starting a new job, in my experience, is learning all the crazy acronyms the new company uses more than what seems like actual words in their everyday conversations.

“Kristin, we’re so happy to have you on board here at Company XYZ! Now, did you happen to get the CRUD forms in your email this morning? I know the BURP section looks long, but you can find the HAM numbers for the FLAM fields in the PURR database. Oh, don’t forget we have that meeting to go over the DORP results and HACK strategies at 2pm, mmkay?”

Uhhh, IHNIWYJS (I have no idea what you just said!)

Fast forward several weeks later and I’m usually slingin’ TPS reports with the best of ’em but still, a glossary on the first day would be nice. ;)

One acronym that thankfully needs no explanation in my known world is BLT – Bacon, Lettuce & Tomato.

Layers of crispy bacon, cold tomato, and iceberg lettuce smooshed between two slices of toast is certainly good, but a kicked up BLT in the form of a Buffalo Chicken BLAT Wrap is even better!


Let me help you decipher: keep the bacon and tomato then add creamy avocado slices and spicy buffalo chicken, and wrap it all up in crunchy, romaine lettuce leaves instead of bread. CYHT (can you handle that?!)


Start the Buffalo Chicken BLAT Wraps with the chicken. One pound of it. You could use chicken breasts cut into bite-sized pieces, ground chicken, or chicken tenderloins, which is what you see here. I like Smart Chicken brand because the tenderloins are perfectly trimmed and ready to go which, let’s face it, rules.

Next, sprinkle on a little Ranch Dip Mix.

Add a little or a lot – it’s your call. I bet I used 1 Tablespoon of mix for 1lb of chicken tenderloins. Rub the spices into the chicken with your hands. It’s the best way!

Next, heat 2 teaspoons vegetable oil in a large skillet over medium-high heat, and saute the chicken tenderloins for 3-4 minutes a side, or until they’re no longer pink in the middle. If you’re not sure, use a sharp knife to slice one tenderloin partway open and check.

Remove the cooked chicken to a plate then, when it’s cooled a bit, chop half into bite-sized pieces and mix with buffalo wing sauce, then slice the remaining tenderloins in half lengthwise, and set aside. I did halfsies because Ben didn’t want buffalo sauce on his wraps. Riddle me that?!

Meanwhile, get a few slices of chopped bacon sizzling in a skillet next door. I used Trader Joe’s Applewood Smoked Bacon Ends & Pieces, so I’m not 100% sure how many slices this was, but if I had to guess I’d say about 4 or 5.

Tip: To get super crispy bacon on the stove top without burning it, cook it low and slow over medium heat. All the fat gradually renders out and you’re left with perfectly chewy crispy hunks of salty bacon. It’s the best!

Drain the bacon onto a paper towel-lined plate.

While the chicken and bacon are doin’ their thang, turn your attention to 2 tomatoes.

Cut each tomato in half, then thinly slice each half, saving the ends for snacks.


Next take on 1 avocado. Simply slice it open, remove the seed, then peel and slice like I showed here.

DSC_0062 DSC_0064

Finally, take romaine lettuce hearts, chop off the stem, then rinse and pat the leaves dry.


Fill the lettuce leaves with buffalo or seasoned chicken, bacon, avocado & tomatoes, then wrap & roll!


Low carb wraps that are BIG on taste!


Buffalo Chicken BLAT Wraps

Makes 8-9 wraps


Buffalo Chicken BLAT Wraps are low on carbs, but big on taste!


  • 1lb chicken tenderloins
  • 1-2 Tablespoons Ranch dip mix
  • 2 teaspoons vegetable oil
  • Buffalo Wing Sauce (I like Frank's)
  • 4-5 slices bacon, chopped
  • 2 tomatoes
  • 1 avocado
  • hearts of romaine


  1. Heat oil in a large skillet over medium-high heat. Season chicken with ranch dip mix and rub in with your hands. Add chicken to hot skillet and cook for 3-4 minutes a side, or until no longer pink in the middle. Remove chicken to a plate and let cool for a few minutes. Chop half or all into bite-sized pieces and mix with buffalo wing sauce. Slice the remaining chicken in half lengthwise.
  2. Cook bacon in a skillet over medium heat until crispy. Drain on a paper towel-lined plate and set aside.
  3. Cut tomatoes in half, then thinly slice. Slice avocado in half, pop out the seed, peel, and thinly slice. Cut core off of romaine hearts, then rinse and pat dry.
  4. Assemble wraps by placing chicken, bacon, tomato, and avocado inside romaine lettuce leaves.

This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.


Ben described the Buffalo Chicken BLAT wraps as way tastier than a salad. He also said the bacon was the jump off. I think that means he liked them.


I dug ’em – especially the buffalo chicken, but especially the bacon. The fact that this wrap was light and lower-carb than using bread or a flour tortilla was the icing on the cake – PLUS, hello, edible vessel. WNTL (What’s not to like?!)


Hope you enjoy!

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  1. I die for anything buffalo, and this looks tres delicious!

  2. Trisha 03.19.2012

    LOL! Your first paragraph had me CTFU…crackin’ the f up! I worked in the insurance industry for a little over a year. Do you have ANY idea how many acronyms are used in the insurance industry?! Oy vey!
    Tasty looks wraps, but of course I’d expect nothing less. :)

    • Trisha 03.19.2012

      Of course I meant tasty LOOKING wraps but was apparently having some typing difficulty earlier. Also, I just accidentally clicked that little “comment permalink” icon and have no idea what that means. Sorry if it’s something annoying!

  3. kellyo 03.19.2012

    Looks so yummy. This will be on my table soon! Those tomatoes look like summer tomatoes!

  4. Alyse 03.19.2012

    Wait, you’re not at the museum anymore??? What did I miss and when did I miss it?

    • Iowa Girl Eats 03.19.2012

      No I still am – I’ve just worked at way too many “corporate” type jobs in the past!

      • kaleen 03.20.2012

        Do you work at the Art Vented?

        • kaleen 03.20.2012

          That somehow turned into vented..haha. meant ‘center’

        • Iowa Girl Eats 03.20.2012

          Hahaha, I was like – I’m going to have to look that one up! No, I don’t.

  5. Monica 03.19.2012

    I don’t comment nearly enough but just wanted to say how much I love your blog and writing voice. You are so positive and upbeat and you make me excited to try all your delicious recipes. Thank you!!

  6. Lindsey 03.19.2012

    Oh yummy!! Definitely pinning this!

  7. Em 03.19.2012

    Delicious, delicious, delicious.
    I love the low carb idea; I’m going to try to cut some carbs in the next few weeks, and lettuce wraps will be a staple.

  8. Looks fantastic! My finace would love this!

  9. jennyv 03.19.2012

    Love it for many reasons — 1. I have all ingredients at home and don’t need to go buy anything new; 2. I love romaine leaves as wraps; 3. Buffalo + avocado… need I say more?

  10. Claire 03.19.2012

    ummm yes please!! Love this idea

  11. Jen 03.19.2012

    Those look fantastic! The salt and tomato must be an Iowa girl thing! My mom and MIL both from Iowa, love them (as do I) but none of my friends do, too bad for them!

  12. Marie B. 03.19.2012

    Pictures are great as always! Told my daughter about your wraps & she may make them for her friends! Great idea!

  13. Colleen 03.19.2012

    I hear ya! Government agencies aren’t any better.

  14. seriously…you take the BEST food pictures! It doesn’t matter what it is…you make me want to try it!! =) These really do look tasty though.

  15. Rachel 03.19.2012

    Banks have a lot of acronyms too. :) I love anything with buffalo sauce and bacon…And I have a bunch of romaine leaves I need to find something to do with!

  16. Liz 03.19.2012

    Love it! The only change I would make is to cook the bacon first and then cook the chicken in the leftover grease. No need to use oil then. Yummy!

  17. Molly 03.19.2012

    Dude! The third-to-last picture is AWESOME! I mean, they all are, but most especially that one.

  18. Jennifer Dawn 03.19.2012

    These look amazing!!! I just recently found your blog and have been drinking the green monster smoothies every day for lunch! Your blog is fabulous and I look forward to all of your recipes. The photos are wonderful and everything is healthy and delicious and do-able!!!!

  19. Machelle 03.19.2012

    Looks Good! But shame shame shame for refering to those store bought out-o-season tomatoes as “fresh”!!! :)

    • Kristin 03.20.2012

      Totally agree. Buying tomatoes out of season and not locally and not organic if possible is bad news. Not that tomatoes are the only ones to have that problem, but reading the book Tomatoland has influenced me to never buy a tomato from the store again, unless it’s in the summer and from somewhere in Iowa. Most other tomatoes are picked by modern-day slaves and chemically ripened plus engineered to look “perfect.”

  20. Angela 03.19.2012

    Ooh, I need to try this! I’ve been loving cabbage wraps lately, but can’t think of new things to put in them. This looks delish though!

  21. Answer to the tomato question..nope, there’s not! I actually had a tomato with a drizzle of olive oil + salt today as part of my lunch. delicious!

  22. This looks so good! I wonder if my family will go for it…hmmm.

  23. mmm…looks so fresh and yummy! avocado makes everything better :)

  24. Catherine 03.20.2012

    What a cute idea for appetizers!

  25. This is so genius! What a great way to still get the delicious buffalo flavor, (Which I luuuurve!) without adding the no good bikini wearing carbs!

  26. Cindy 03.20.2012

    These look awesome! Your photos alone make me want to whip these up here at 8 in the morning! Definitely trying this week. Thanks!

  27. Emily 03.20.2012

    This might just be dinner Thursday night in my house!!!! Simple and delicious! Love it.

  28. Nicole 03.20.2012

    These look amazing, they’re on my menu for next week!

  29. I would eat these in a heartbeat! My husband poked fun at me this weekend when I ate a RB “sandwich” in lettuce leaves the same way, but I was trying to make up for all the pizza we ate the night before! They were delicious – as I’m sure these are!

  30. annie 03.20.2012

    so i am using a couple of the treadmill workouts. thank you! they help to push me over the normal routine…i am very winded when i finish and it helps take focus off just running. :>

    i did have to scale back .5 on speed the first week as i wasn’t used to running at 8 or 7.5 in awhile. but good routines i am alternating between right now.

    anyhoo…all the carb-less meals and running you are doing and you never post a pic of your rock hard running legs!! i need inspiration i imagine calves and thighs of steel! come on we need some more motivation….that it is working for you! lol ….blerg…lol

  31. Michelle 03.20.2012

    have to make these!

  32. only thing better than fresh tomatoes + salt is fresh avocados + salt!!!

  33. Makes me think of spring! I am sooo making these this weekend. Just need to pick up some avocado and romaine!

  34. Ann 03.20.2012

    The company I work for uses crazy acronyms, but we have a glossary :)

    Your twist on the BLT looks delish, but I don’t know if I can do it without a delicious toasted English muffin!

  35. Tom 03.20.2012

    Kristin, looks awesome and the TJ’s applewood smoked bacon rocks!

  36. Anne Weber-Falk 03.20.2012

    Looks good. I think I would change it up and make it bbq sauce and grill the chicken. Just for something a little different once in a while. I like the lettuce instead of bread idea. Light and crispy.

    Wow, you sure have made a lot of Buffalo chicken posts lately.

  37. Fantastic idea! And avocado! YUM!

  38. Megan S. 03.20.2012

    TPWSF! Translation: This Post Was Super Fun. hahaha! I’ve had a rough couple days, and this randomly cheered me up. Must be the bacon ;) Thanks!

  39. Life's a Bowl 03.20.2012

    Those look delic! And since they’re carb-less wraps, I can serve it up with a huge hunk of bread on the side ;P

  40. I have to tell you, that reading your recipes and looking at the pictures are SO amazing!!! You have a serious gift and I love your recipes and your pictures! Have a great week :)

  41. This looks awesome. Thanks for sharing!

  42. Pinned, done & done!

  43. These look delicious!! I need to show my boyfriend because I know he’ll be craving them too!

    And I’m with you on the acronyms thing – my workplace has so many! Luckily they gave us a “dictionary” of them during orientation :-)

  44. […] (source) […]

  45. Carrie Crockett 03.21.2012

    I made this last night and it was fabulous! Funny enough my finance wanted his without the buffalo sauce too…so strange!

  46. These look absolutely delicious!
    I will definitely make them soon!

    What other kind of lettuce I can use?

  47. Rachael 03.21.2012

    I made these tonight for my MIL who is visiting from Orange City (IA!!) and for my stepsons (10 and 12). Let me just say that they were ALL THE RAGE! Because of the youngsters, I used honey barbecue sauce instead of buffalo sauce. Thanks for the idea. I will definitely be making these very often!!

  48. Sarah 03.22.2012

    These sound AMAZING (I’m a sucker for anything Buffalo Chicken style)… and I ALWAYS save the ends of the tomato for a salty snack! So good!

  49. OHGosh you saved my taste buds. Am doing low carb this week and am so.darn.sick of boring chicken and broccoli! TFS!!

    (: Kelli

  50. […] I’ve lost it.  As much as I’ve lost it, this girl’s got it going on.  These Buffalo Chicken BLAT wraps were not only delicious but they were healthy.  So, let’s get our (w)rap […]

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