Flavorful & Easy Baked Buffalo Chicken Rolls: Your Go-To Healthy & Spicy Meal Prep Solution

For anyone who shares my deep love for all things buffalo chicken, you understand the craving is real and often. It’s that irresistible combination of spicy, tangy, and savory that hits just right. Recently, that familiar longing struck, but with a busy schedule, I needed a recipe that was as quick to prepare as it was delicious. That’s how these incredible Buffalo Chicken Rolls were born. They quickly became a staple in my kitchen – a testament to how satisfying and utterly simple a meal can be.

These aren’t just good; they’re truly exceptional. Imagine tender, juicy chicken breast rolled with a creamy, spicy, cheesy filling, then lightly coated for a perfect crisp. They are packed with flavor, incredibly filling, and require minimal effort. From start to oven, I’m talking about a mere 10 minutes of hands-on prep time, followed by a worry-free bake. If you’re a fan of a good kick, you’ll adore the inherent spiciness, but the beauty of this recipe is its versatility. Even if intense heat isn’t your preference, I highly encourage you to give them a try – it’s incredibly easy to dial the spice up or down to suit your palate.

With just six core ingredients and approximately one hour of your time (mostly passive baking), you can have eight mouth-watering buffalo chicken rolls ready to be devoured. This recipe is designed with health and convenience in mind. A generous serving of two rolls comes in at under 300 calories, making it a fantastic dinner option when you’re looking for something light yet profoundly flavorful. It’s proof that healthy eating doesn’t have to be boring or complicated – especially when you crave a little spice in your life.

Why These Easy Buffalo Chicken Rolls Will Become Your New Favorite

There are countless reasons to add this buffalo chicken roll recipe to your weekly rotation, but here are the top three that make it an absolute must-try:

Who Doesn’t Love a High-Protein, Low-Carb Dinner Option?

Eating these creamy, protein-packed chicken rolls feels like a luxurious treat, not a diet meal. Each bite delivers a burst of flavor and a satisfying texture, proving that healthy food can be incredibly exciting. With lean chicken breast as the star, these rolls provide ample protein to keep you full and energized, while keeping the carbohydrate count impressively low. This makes them ideal for anyone following a keto-friendly, low-carb, or weight management plan. You’ll finish your meal feeling completely satisfied, without the guilt!

Buffalo Chicken Rolls Offer Unbeatable Customization for Your Spice Preference.

My personal preference shines through with Frank’s RedHot in these rolls, as it delivers that classic, unmistakable buffalo flavor. However, your kitchen, your rules! If you prefer a milder taste, you can significantly reduce the amount of hot sauce or even omit it entirely for a creamy Chicken Ranch roll. You could also experiment with other hot sauces – a smoky chipotle or a zesty sriracha could introduce exciting new dimensions. The ability to fine-tune the heat means these rolls truly cater to everyone at the dinner table.

They Keep Exceptionally Well, Making Them a Meal Prep Champion.

This recipe yields eight delicious rolls, making it an excellent choice for meal prepping. Having leftovers that taste just as good, if not better, the next day is a huge win for busy individuals. Simply store them in an airtight container in the refrigerator, and when you’re ready for another serving, a quick reheat in the air fryer or oven will bring back that desirable crispy coating and warm, gooey interior. They’re perfect for a quick lunch at work or a hassle-free dinner when you don’t have time to cook from scratch.

Essential Ingredients for Your Spicy Buffalo Chicken Rolls

Gathering your ingredients is the first step to culinary success. This recipe keeps it wonderfully simple, requiring minimal items for maximum flavor:

• 4 (7 oz each) boneless, skinless chicken breasts, raw
• 3 oz softened, light cream cheese
• 1.5 tablespoons Frank’s RedHot sauce (for the filling)
• 1.5 tablespoons light ranch dressing or zero point ranch dressing
• ⅓ cup reduced-fat shredded 3-cheese blend (or your favorite cheese)
• ⅓ cup breadcrumbs (for coating)
• Extra Frank’s RedHot sauce for coating the chicken (before breading)

Each ingredient plays a crucial role: the chicken provides the lean protein, cream cheese adds a rich, satisfying creaminess, Frank’s brings the signature heat, ranch balances the spice and adds a cooling tang, the cheese blend contributes gooey texture and flavor, and the breadcrumbs deliver that essential crispy exterior.

How to Master Your Homemade Buffalo Chicken Rolls (Step-by-Step Guide)

Creating these rolls is a breeze. Follow these simple steps for perfectly baked, spicy chicken goodness:

1. Prepare Your Oven & Dish: Preheat your oven to 350°F (175°C). Lightly spray a 9×9 inch baking dish with cooking spray to prevent sticking.
2. Butterfly the Chicken: Carefully cut each boneless, skinless chicken breast horizontally in half, creating two thinner cutlets from each breast. This will give you eight pieces of chicken, perfect for rolling. This step ensures even cooking and allows for easy rolling.
3. Mix the Creamy Filling: In a medium-sized bowl, combine the softened light cream cheese, 1.5 tablespoons of ranch dressing, 1.5 tablespoons of Frank’s RedHot sauce, and the shredded cheese blend. Mix until all ingredients are well combined and form a smooth, creamy mixture.
4. Flavor the Chicken: Brush each chicken cutlet lightly with additional Frank’s RedHot sauce. This adds an extra layer of that iconic buffalo flavor and helps the breadcrumbs adhere. Then, spread approximately 1 tablespoon of the prepared cheese mixture evenly over one side of each chicken piece.
5. Roll and Coat: Carefully roll up each chicken piece tightly, starting from one end. Once rolled, dip each chicken roll into the breadcrumbs, ensuring all surfaces are thoroughly coated. Secure each roll with a toothpick to prevent it from unrolling during baking. Don’t worry if a little cheese mixture escapes from the ends – that’s perfectly normal and will crisp up deliciously.
6. Bake to Perfection: Arrange the prepared chicken rolls in your greased baking dish. Bake for 40 minutes, or until the chicken is cooked through and the rolls are golden brown and crispy on the outside. Internal temperature should reach 165°F (74°C).
7. Serve and Enjoy: This recipe yields 8 delightful rolls, serving 4 people (2 rolls per serving). Let them cool slightly before serving. Enjoy your delicious, homemade Buffalo Chicken Rolls!

Each roll is a balanced meal component. For those tracking macros, the nutrition info for 1 roll is: Calories 121, Fat 5 g, Saturated fat 2 g, Carbs 3 g, Fiber 0 g, Sugars .59 g, Sodium 320 mg, Protein 17 g.

Weight Watchers Points Breakdown

For our Weight Watchers community, these Buffalo Chicken Rolls are an excellent choice! Here’s a detailed breakdown of the points per ingredient, helping you stay on track:

• Boneless, skinless chicken breast, raw: 0 points (a fantastic zero-point protein!)
• Light cream cheese: 8 points
• Frank’s RedHot sauce: 0 points
• Light ranch dressing: 2 points
• Reduced-fat shredded 3-cheese blend: 3 points
• Breadcrumbs: 4 points
• Extra Frank’s sauce for coating the chicken: 0 points

Based on the WW app recipe creator, these rolls come out to 2 points per roll and 4 points per serving (which is 2 rolls). This makes them incredibly point-friendly for a flavorful, satisfying meal.

If you’re using an older version of WW, here’s a quick reference for the points:

• Personal Points: 4-7 (depending on your 0PP foods)
• SP Blue & Purple: 4 using WW recipe builder (per serving of 2 rolls)
• SP Green: 7 using WW recipe builder
• Points Plus: 7 using PP calculator

Creative Ways to Customize and Enhance Your Buffalo Chicken Rolls

While delicious as is, this recipe is a fantastic canvas for creativity. Feel free to experiment with these variations to make it your own:

• Crust Alternatives: Instead of traditional breadcrumbs, try crushed Quest chips (for added protein and unique flavors) or pork rinds (for a low-carb, extra-crispy option). These alternatives still provide a satisfying crunch and can introduce interesting new flavor profiles.
• Sauce Swaps: Don’t limit yourself to Frank’s RedHot! While it’s a classic, feel free to use your favorite hot sauce or even a different type of sauce altogether. G-Hughes Sugar-Free BBQ sauce would be an excellent choice for a sweet and tangy twist, or perhaps a sweet chili sauce for an Asian-inspired kick.
• Dipping Delights: These spicy rolls pair wonderfully with a cooling dip. I highly recommend making Zero Point Ranch for a perfect accompaniment. A classic blue cheese dressing or even a simple Greek yogurt dip can also cut through the spice beautifully.
• Add Veggies: Finely minced celery, carrots, or even bell peppers can be added to the cream cheese mixture for extra crunch and nutrients. Just make sure they are finely diced so they don’t prevent the chicken from rolling easily.
• Spice it Up (Even More!): For true heat seekers, consider adding a pinch of cayenne pepper or a dash of ghost pepper hot sauce to the cream cheese mixture. Remember to start small and taste as you go!

Expert Tips and Tricks for Perfect Buffalo Chicken Rolls Every Time

Achieving the perfect buffalo chicken roll is easier than you think with a few insider tips:

• Taming the Heat: If you find the recipe too spicy, there’s an easy fix! Instead of brushing the chicken with hot sauce before applying the cheese mixture, use whisked egg whites. This will still help the breadcrumbs adhere while keeping the heat strictly in the filling, where you can control it.
• Flavor Foundation: Don’t underestimate the power of basic seasonings. Before adding any other ingredients, I highly recommend sprinkling a dash of salt and freshly ground black pepper on each chicken slice. This simple step truly enhances the natural flavors of the chicken and forms a delicious base for the buffalo filling.
• Ensuring Even Thickness: If your chicken breasts are particularly thick, consider pounding them lightly between two sheets of plastic wrap until they are of an even thickness (about ¼ to ½ inch). This ensures they cook evenly and are easier to roll.
• Air Fryer Magic: For an even crispier exterior or quicker reheating, the air fryer is your best friend. Cook at 375°F (190°C) for about 15-20 minutes, flipping halfway, or until golden brown and cooked through. For reheating leftovers, 5-7 minutes in the air fryer usually does the trick.
• Perfect Rolling Technique: Don’t overfill the chicken. A tablespoon of filling is usually enough. Start rolling from the narrower end, tucking in the sides as you go, to create a tight, compact roll. This helps keep the filling inside.

These Buffalo Chicken Rolls are more than just a recipe; they’re a versatile, flavorful solution for easy, healthy eating. Whether you’re looking for a quick weeknight dinner, a satisfying meal prep option, or a crowd-pleasing appetizer, these rolls deliver every time. Their customizable spice level and simple ingredients make them approachable for any home cook, while the delicious results guarantee they’ll be a hit. Don’t hesitate to whip up a batch soon – your taste buds will thank you!

Other Delicious Recipes You’ll Love

If you enjoyed these spicy, flavorful chicken rolls, you might also like to explore some of these other fantastic recipes:

• I Made Ina Garten’s Chicken Pot Pie and Now I Know What All The Hype Is About
• Cranberry Pecan Dark Chocolate Loaf
• Banana Bread With Crumb Topping