Crispy Baked & Air-Fried Buffalo Chicken Egg Rolls: A Healthy, Weight Watchers-Friendly Treat
Get ready to redefine your snack and appetizer game with these incredible Buffalo Chicken Egg Rolls! Imagine tender, shredded chicken, crisp carrots, and savory onion, all tossed in a creamy, spicy Greek yogurt-based Frank’s RedHot sauce. This flavorful filling is then tightly wrapped in a delicate egg roll wrapper, ready to be cooked to golden, crispy perfection. The best part? Unlike traditional egg rolls that rely on deep-frying, our recipe gives you the option to bake or air-fry them, offering a significantly lighter twist without sacrificing an ounce of that irresistible crunch and bold buffalo flavor. This ingenious method ensures fewer calories and points, making them a guilt-free indulgence.
These healthier Buffalo Chicken Egg Rolls are not just delicious; they’re also incredibly versatile. Whether you’re hosting a game day party, need a quick and easy appetizer for unexpected guests, or are simply looking for a fun, satisfying weeknight dinner option, these rolls fit the bill. Each serving of 5 rolls is a mere 7 Weight Watchers Points, making them an excellent choice for those managing their intake without feeling deprived. While countless buffalo egg roll recipes exist, this version has been meticulously crafted to be light and flavorful, proving that healthy eating can still be exciting and utterly delicious. Serve them hot, perhaps alongside one of our popular Weight Watchers dinner recipes for a complete and satisfying meal.
Why These Buffalo Chicken Egg Rolls Will Be Your New Favorite
These Buffalo Chicken Egg Rolls stand out for several compelling reasons. First and foremost, their incredible flavor profile captures the essence of classic buffalo chicken—spicy, tangy, and deeply satisfying—but with a unique creamy twist from the Greek yogurt. This not only enhances the taste but also contributes to the lighter calorie count. Secondly, the cooking method (baking or air-frying) revolutionizes the traditional egg roll experience. You get all the desired crispiness without the heavy oil and mess of deep-frying, making clean-up a breeze and the final product much healthier. They are perfect for meal prepping, allowing you to enjoy a delicious, low-point snack or meal throughout the week. Furthermore, the simplicity of the ingredients and instructions means even novice cooks can achieve fantastic results, making them an accessible and rewarding recipe for everyone.
Recipe Snapshot
- Serving Size: 5 Egg Rolls
- Number of Servings: 2
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- 7 WW Points Per Serving. You can view the recipe on the WW App here. (WW login required.)
Essential Ingredients for Your Buffalo Chicken Egg Rolls
Crafting these delectable egg rolls requires a thoughtful selection of ingredients that balance flavor, texture, and health. Each component plays a vital role in achieving that perfect buffalo chicken taste and crispy exterior. We focus on fresh, accessible items that you can easily find at any grocery store, ensuring your cooking experience is as smooth as possible.
- 10 egg roll wrappers: The foundation of our crispy rolls. Look for standard square egg roll wrappers in the refrigerated section of your grocery store.
- 1 ½ cups shredded cooked chicken breast (225 g): This is your protein powerhouse. You can use leftover chicken, a rotisserie chicken for convenience, or simply boil and shred chicken breasts specifically for this recipe. Ensure it’s finely shredded for even distribution in the filling.
- ¾ cup finely grated carrot (75 g): Adds a touch of sweetness, vibrant color, and essential moisture to the filling, preventing it from drying out during cooking.
- ½ cup finely chopped onion (75 g): Provides an aromatic base and a subtle savory flavor that complements the buffalo sauce perfectly. Finely chop it to integrate seamlessly into the filling.
- ½ cup plain low-fat Greek yogurt (120 g): Our secret weapon for creaminess without the heavy fat content of traditional mayonnaise or cream cheese. It also adds a slight tang that brightens the overall flavor profile.
- 3 tablespoons Frank’s Buffalo sauce (45 ml): The star of the show! Frank’s RedHot Buffalo Wings Sauce is renowned for its classic buffalo flavor, delivering that signature spicy and tangy kick. Adjust the amount to your preferred spice level.
- ¼ teaspoon salt: To enhance all the delicious flavors in the filling.
- ¼ teaspoon black pepper: Adds a subtle warmth and depth to the spice.
- 1 teaspoon oil (5 ml): A small amount mixed with water to brush on the wrappers, helping them achieve a golden, crispy finish without excessive fat. Any neutral oil like vegetable, canola, or olive oil will work.
- 2 tablespoons water (30 ml): Mixed with the oil, this helps create a thin, even coating on the wrappers, promoting even browning and preventing them from becoming too dry.
Step-by-Step Instructions for Making Baked & Air-Fried Buffalo Chicken Egg Rolls
Creating these delightful Buffalo Chicken Egg Rolls is a straightforward process. Follow these detailed steps to ensure perfectly crispy, flavorful results every time, whether you choose to bake or air-fry.
- Preheat Your Appliance: Begin by preheating your oven to 400°F (200°C) or your air fryer to 380°F (195°C). Proper preheating is crucial for achieving that desired crispy exterior. While your appliance heats up, you can start preparing the delicious filling.
- Prepare the Creamy Buffalo Sauce: In a medium-sized mixing bowl, combine the Frank’s Buffalo sauce, plain low-fat Greek yogurt, salt, and black pepper. Whisk these ingredients together thoroughly until the mixture is smooth and evenly combined. This forms the creamy, tangy, and spicy base for your chicken filling.
- Mix the Filling: Once your sauce is perfectly blended, add the shredded cooked chicken, finely grated carrot, and finely chopped onion to the bowl. Stir everything together meticulously, ensuring that all the chicken and vegetables are completely coated with the buffalo-yogurt mixture. The filling should be moist but not overly wet, as too much moisture can make the wrappers soggy.
- Assemble the Egg Rolls: Set up your workstation by placing a small bowl of water nearby – this will be used for sealing. Lay an egg roll wrapper in a diamond shape on a clean surface with a corner pointing towards you. Spoon approximately 2 heaping tablespoons of the buffalo chicken filling (roughly 35–40 g) just below the center of the wrapper. Fold the bottom corner tightly over the filling, then fold in the left and right side corners towards the center. Finally, roll the wrapper up tightly, moving away from you, just like you would a burrito or spring roll. Use a dab of water on the final edge to seal it securely, preventing it from unraveling during cooking. Repeat this process for all remaining wrappers and filling.
- Prepare for Cooking: Line a baking sheet with parchment paper or lightly grease it with cooking spray. Arrange the assembled egg rolls seam-side down on the prepared sheet, ensuring there’s a little space between each one for even airflow and browning. In a separate small bowl, whisk together the teaspoon of oil with the 2 tablespoons of water. Using a pastry brush or your fingertips, lightly coat the entire surface of each egg roll with this mixture. This thin oil-water layer is key to preventing the wrappers from drying out and promotes a beautiful golden-brown, crispy finish. Alternatively, you can mist them lightly with water and then spray with a little oil.
- Bake or Air Fry to Perfection:
- For Oven Baking: For an extra layer of moisture, place a separate oven-safe bowl filled with water on the bottom rack of your preheated oven (ensuring it doesn’t touch the egg rolls). This creates a humid environment, which helps the wrappers become crisp without becoming brittle or overly dry. Bake for 18–20 minutes, carefully flipping the egg rolls halfway through the cooking time to ensure they brown evenly on both sides.
- For Air Frying: Cook the egg rolls in batches, if necessary, to avoid overcrowding the air fryer basket. Air fry for 10–12 minutes at 380°F (195°C), flipping them once halfway through. This method often yields an even crispier result in less time.
- Serve and Enjoy: Once cooked, let the egg rolls cool slightly on the baking sheet or in the air fryer basket before serving. The filling will be very hot. These Buffalo Chicken Egg Rolls are fantastic on their own, but for an extra treat, serve them with additional plain Greek yogurt (as a lighter alternative to blue cheese or ranch dressing), or a homemade ranch-style dip on the side for dipping.
Expert Tips for Perfect Baked & Air-Fried Buffalo Chicken Egg Rolls
Baking or air-frying egg rolls instead of deep-frying them is a healthier choice, but it can sometimes lead to a drier or less perfectly crisp wrapper if not done correctly. The goal is to achieve that golden, crunchy exterior while keeping the filling moist and flavorful. Here are some essential tips and tricks to ensure your Buffalo Chicken Egg Rolls turn out absolutely perfect every time:
- Ensure the Filling is Adequately Moist: This is arguably the most crucial tip for baked or air-fried egg rolls. If your shredded chicken is particularly dry (e.g., from roasted chicken without much moisture), you might need to add a touch more Greek yogurt to the filling mixture. A moist filling will help hydrate the wrapper from the inside during cooking, preventing it from becoming brittle or powdery. The grated carrot also contributes significantly to this moisture.
- Utilize the Water Bowl Trick (for Oven Baking): When baking in a conventional oven, place a medium, oven-safe bowl filled with about 1-2 cups of water on the lower rack of your oven, separate from the baking sheet with the egg rolls. This simple trick creates a steamy, humid environment within the oven. This humidity helps the egg roll wrappers become beautifully crisp without drying out excessively, resulting in a texture much closer to deep-fried without the oil.
- Brush or Spray with an Oil and Water Mixture: Before baking or air-frying, it’s vital to lightly coat your egg rolls. Instead of just oil, which can make them greasy or unevenly crisp, mix a small amount of oil (like olive, avocado, or vegetable oil) with water. Use a pastry brush or a clean spray bottle to apply a thin, even layer of this mixture to each egg roll. This helps the wrappers brown uniformly, achieve a lovely golden hue, and develop a desirable crisp texture. You can alternate between misting with water and spraying with a light coating of oil for optimal results.
- Don’t Overcrowd Your Baking Sheet or Air Fryer Basket: Whether baking or air-frying, ensure there’s sufficient space between each egg roll. Overcrowding inhibits proper air circulation, which is essential for crispiness. Cook in batches if necessary, allowing each egg roll to have its own “personal space” to brown evenly.
- Cooking Time and Temperature Adjustments: Ovens and air fryers can vary in their exact temperatures. Keep an eye on your egg rolls, especially during the last few minutes of cooking. They should be golden brown and crispy. If they seem to be browning too quickly, you might need to slightly lower the temperature; if too slowly, a slight increase might be needed.
- Shred Your Chicken Finely: For the best texture and ease of wrapping, make sure your chicken breast is shredded finely. This prevents large chunks from tearing the wrapper and ensures an even distribution of flavor in every bite.
- Roll Them Tightly: A tightly rolled egg roll holds its shape better and helps prevent the filling from escaping. Take your time with the wrapping process, making sure to tuck in the sides securely before rolling.
- Serving Suggestions Beyond the Dip: While extra Greek yogurt or ranch dip is fantastic, consider a light, crisp coleslaw as a side to balance the richness of the egg rolls. A squeeze of fresh lime juice over the top just before serving can also add a bright, zesty counterpoint.
Make Ahead, Storage, and Reheating Tips
These Buffalo Chicken Egg Rolls are fantastic fresh, but they also lend themselves well to making ahead and storing. This makes them perfect for parties or busy weeknights!
- To Make Ahead: You can prepare the filling up to 2 days in advance and store it in an airtight container in the refrigerator. Assemble the egg rolls just before cooking for the best crispy results.
- Storing Cooked Egg Rolls: Leftover cooked egg rolls can be stored in an airtight container in the refrigerator for up to 3-4 days. While they might lose some crispness, they will still be delicious.
- Freezing Uncooked Egg Rolls: To freeze, arrange the uncooked, assembled egg rolls in a single layer on a parchment-lined baking sheet. Freeze for 1-2 hours until solid. Once frozen, transfer them to a freezer-safe bag or container, separating layers with parchment paper. They can be frozen for up to 2-3 months. When ready to cook, bake or air fry directly from frozen, adding an extra 5-10 minutes to the cooking time, or until golden brown and heated through.
- Reheating Cooked Egg Rolls: For best results, reheat cooked egg rolls in an air fryer at 350°F (175°C) for 5-7 minutes, or in an oven at 375°F (190°C) for 10-15 minutes, until crispy and hot. Microwaving is not recommended as it will make them soggy.
Related Recipes You’ll Love
If you’re a fan of these healthy and delicious egg rolls, you’ll be thrilled to explore other similar recipes that are equally flavorful and perfect for your balanced lifestyle. Expand your recipe repertoire with these crowd-pleasing options:
Pork egg rolls: Another fantastic, lighter take on a takeout classic, packed with savory pork and vegetables.
Loaded mashed potato rolls: Comfort food wrapped in a crispy shell, these are perfect for a satisfying side or appetizer.
Weight Watchers egg roll in a bowl: All the flavors of an egg roll, deconstructed into a quick, easy, and super healthy skillet meal.
Buffalo Chicken Egg Rolls
Ingredients
- 10 egg roll wrappers
- 1 ½ cups shredded cooked chicken breast, 225 g
- ¾ cup finely grated carrot, 75 g
- ½ cup finely chopped onion, 75 g
- ½ cup plain low-fat Greek yogurt, 120 g
- 3 tablespoons Frank’s Buffalo sauce, 45 ml
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon oil, 5 ml
- 2 tablespoons water, 30 ml
Instructions
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Preheat your oven to 400°F (200°C). If you’re using an air fryer, preheat it to 380°F (195°C). While the oven heats up, prepare the filling.
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In a mixing bowl, whisk together the Buffalo sauce, Greek yogurt, salt, and pepper until smooth and fully combined.
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Once the sauce is well mixed, add the shredded chicken, grated carrot, and chopped onion. Stir everything together until the filling is evenly coated and well combined, making sure it’s moist but not too wet.
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Place a small bowl of water near your work surface and lay out the egg roll wrappers. Working one at a time, place the wrapper in a diamond shape in front of you. Add about 2 heaping tablespoons of filling (roughly 35–40 g) near the center. Fold the bottom corner over the filling, then fold in the sides, and roll up tightly like a burrito. Use a little water to seal the final edge so it stays closed while baking.
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Line a baking sheet with parchment paper or lightly grease it. Place each egg roll seam-side down on the sheet, leaving a bit of space between each one. In a small bowl, mix the teaspoon of oil with the 2 tablespoons of water. Use a brush or your fingers to lightly coat each egg roll with this mixture — it helps prevent the wrappers from drying out and gives a golden finish. If you prefer, you can also mist with water and lightly spray with oil.
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For extra moisture during baking, place a separate oven-safe bowl with water on the bottom rack of the oven (not touching the egg rolls) — this keeps the environment humid and helps the wrappers stay crisp but not brittle. Bake for 18–20 minutes, flipping halfway through so they brown evenly on both sides. If you’re using an air fryer, cook in batches for 10–12 minutes, flipping once.
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Let them cool slightly before serving — the filling will be hot! These egg rolls are perfect on their own or served with extra yogurt or ranch-style dip on the side.