When I first made the switch to keto, I thought I’d have to kiss all my favorite comfort foods goodbye. The cravings for cheesy, spicy buffalo chicken were real. I mean, who doesn’t love buffalo chicken wings with a creamy dip? But wings aren’t always the most convenient weeknight dinner, and honestly, I wanted something just as flavorful but more satisfying—without the deep fryer. That’s when I decided to play around in the kitchen and came up with these Keto Buffalo Chicken Roll-Ups. It’s like buffalo chicken met lasagna rolls but ditched the carbs.
Imagine tender chicken breasts filled with creamy, cheesy goodness and smothered in spicy buffalo sauce—all without worrying about the carbs wrecking your keto progress. Whether you’re cooking for yourself or sharing with friends, these roll-ups hit all the right notes: spicy, cheesy, savory, and oh-so-satisfying. Plus, they’re so easy to make, you’ll be serving these up on repeat.
Why This Recipe is a Keto Favorite
If you’ve been on the keto diet for a while, you know it’s easy to fall into the same rotation of meals. Zucchini noodles, cauliflower everything, and bacon (lots of bacon). But sometimes, you just need a meal that reminds you of your non-keto days without throwing you off track. These Keto Buffalo Chicken Roll-Ups do exactly that. They pack all the punch of your favorite buffalo chicken dish but swap out the carbs for protein and healthy fats.
I’m not exaggerating when I say these roll-ups have become a weekly staple in my house. The best part? Even my non-keto friends and family love them. That’s when you know a recipe is a keeper—when no one even realizes it’s low-carb. You get the melty cheese, the bold flavor of buffalo sauce, and a filling, satisfying dinner that leaves you full without the carb crash.
So, whether you’re just starting your keto journey or you’ve been on it for a while, this recipe is going to be a game-changer. Let’s get into the details and get cooking!
Keto Buffalo Chicken Roll-Ups Recipe
Ingredients
- 2 large chicken breasts, flattened to ¼ inch thick
- 4 oz cream cheese, softened
- ½ cup shredded cheddar cheese
- ¼ cup buffalo sauce (Franks or your favorite brand)
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp paprika
- ¼ tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil
- Optional toppings: Chopped green onions, blue cheese crumbles, or ranch drizzle
Instructions
1. Flatten Your Chicken
Grab those chicken breasts and flatten them out with a meat mallet, rolling pin, or the bottom of a heavy skillet. The thinner the better, about ¼ inch is the sweet spot. If your chicken is too thick, it won’t roll up nicely, and we’re not going for chicken boulders here. Aim for roll-able chicken, folks!
Pro Tip:
Put your chicken between two pieces of plastic wrap or wax paper before pounding. Keeps the mess to a minimum (you can thank me later). Plus, there’s something oddly satisfying about tenderizing meat—it’s almost therapeutic.
2. Season That Chicken
Mix up your garlic powder, onion powder, paprika, salt, and pepper. Sprinkle this tasty combo over both sides of the chicken. It’s like giving your chicken a flavor blanket before it gets the good stuff inside.
3. Mix the Cheesy Filling
In a bowl, combine the softened cream cheese, shredded cheddar, and 2 tablespoons of your buffalo sauce. You want it to be creamy but not so runny that it oozes out before you even roll it up. If you want to get crazy, add in a little crumbled blue cheese—though that’s not everyone’s vibe. My husband? He can’t stand the stuff. Me? I’d bathe in it if I could.
4. Spread and Roll
Lay out your chicken breasts flat on a cutting board and spread that cheesy buffalo goodness all over them. Not too thick, but enough that you’re getting flavor in every bite. Now, here comes the fun part—roll it up! Start at the shorter end of the chicken and roll it like you’re making a sushi roll, or a cinnamon roll… okay maybe a chicken roll. You get the idea.
Tip for the “not-so-steady-handed”:
If your roll-ups look like they’re ready to unravel, secure them with a toothpick or two. Trust me, they’ll hold up in the oven.
5. Sear the Chicken
In a hot skillet, heat your olive oil over medium heat. Place the chicken roll-ups seam side down and sear for about 2-3 minutes on each side, or until they’re golden and crispy. This step locks in all those flavors, and let’s be honest, crispy edges are the best edges.
Don’t skip this step!
You’re not cooking the chicken all the way through here, just browning. It’s like giving your chicken a tan before sending it to the oven spa.
6. Bake to Perfection
Preheat your oven to 375°F (190°C). Place your seared chicken roll-ups in a baking dish and drizzle the remaining buffalo sauce over the top. You could even spoon a little more cheese on top if you’re feeling wild—because why not? Bake for 20-25 minutes or until the chicken is fully cooked through (internal temp should be 165°F).
7. Garnish and Serve
Once out of the oven, let the chicken rest for a minute or two. I know it’s hard to wait, but patience is key here. Slice into those bad boys and get ready for buffalo-flavored bliss! Garnish with green onions, ranch drizzle, or blue cheese crumbles if you’re fancy. These Keto Buffalo Chicken Roll-Ups are perfect served with a side of celery sticks or a crisp salad.
Nutrition Information (per serving)
- Calories: 350
- Fat: 28g
- Carbs: 2g
- Protein: 28g
Why You’ll Love These Keto Buffalo Chicken Roll-Ups
- Low-carb and keto-friendly: Each roll-up is packed with flavor but stays under 3g of net carbs! So, you can indulge without guilt.
- Spicy and cheesy combo: The creamy, cheesy filling paired with that spicy buffalo sauce hits all the right notes.
- Meal-prep heaven: These keep well in the fridge for a few days. Just pop them in the microwave for a quick lunch or snack.
- Perfect for parties: Make a big batch of these, slice them into rounds, and serve as appetizers. Trust me, they’ll disappear faster than the guacamole.
Keto Tips and Swaps
I know, eating keto can sometimes feel like a challenge. But these Buffalo Chicken Roll-Ups make it fun! If you’re looking to tweak the recipe to suit your tastes or what’s in your fridge, here are some ideas:
- Love extra heat? Throw in a splash of hot sauce to the filling or add a sprinkle of cayenne. You could also use a spicier buffalo sauce.
- No cream cheese? You can use a low-carb ranch dressing mixed with the shredded cheese for a slightly different, but still delicious, taste.
- Dairy-free? Swap out the cheeses for your favorite non-dairy alternatives. I’ve made this with a cashew-based cream cheese before and honestly, it was still tasty!
- Different meat? If you’re not feeling chicken (or maybe you have turkey cutlets lying around), this recipe works great with those as well. Just make sure to adjust cooking times based on the thickness of your meat.
Let’s Talk Keto
A quick word for my fellow keto followers—staying in ketosis is all about balance and creativity. One of the biggest hurdles when I first started was finding meals that didn’t make me miss my old carb-filled favorites. I mean, the temptation for a buffalo chicken pizza was real. But when you get creative, like swapping out pizza crust for chicken or zucchini, it opens a whole new world of satisfying meals.
These Keto Buffalo Chicken Roll-Ups were born out of that craving for something spicy and cheesy that wouldn’t knock me out of ketosis. And boy, did they deliver! Even my non-keto friends ask for these when they come over.
What to Serve with Keto Buffalo Chicken Roll-Ups
These roll-ups are rich, so I like to keep the sides simple and fresh. Here are a few ideas:
- Crispy celery sticks: It’s the classic pairing with buffalo anything!
- Cauliflower mash: A keto-friendly alternative to mashed potatoes that helps soak up all that buffalo sauce.
- Zucchini fries: Swap out regular fries for some crispy baked zucchini fries.
Conclusion
When I first switched to a keto lifestyle, I was worried I’d miss out on my favorite comfort foods—buffalo chicken included. But recipes like these Keto Buffalo Chicken Roll-Ups are proof that you don’t have to compromise on flavor when you’re cutting carbs. Plus, they’re so easy to make that they’ve become a weeknight staple in my house.
If you’re looking to impress your keto (or non-keto) friends, whip up a batch of these. Just be prepared for them to ask for the recipe!
And hey, if you make these, let me know how they turn out! Tag me on Pinterest or drop a comment below. I’d love to hear about any fun tweaks you made!
PrintKeto Buffalo Chicken Roll-Ups Recipe
These easy Keto Buffalo Chicken Roll-Ups are packed with spicy buffalo sauce, creamy cheese, and tender chicken. They’re a low-carb, keto-friendly meal that’s perfect for weeknight dinners or meal prep.
- Author: Jane Summerfield
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American, Keto, Low-Carb
Ingredients
- 2 large chicken breasts, flattened to ¼ inch thick
- 4 oz cream cheese, softened
- ½ cup shredded cheddar cheese
- ¼ cup buffalo sauce
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp paprika
- ¼ tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil
- Optional toppings: chopped green onions, blue cheese crumbles, or ranch drizzle
Instructions
- Preheat your oven to 375°F (190°C).
- Flatten the chicken breasts to ¼ inch thick using a meat mallet.
- Season the chicken with garlic powder, onion powder, paprika, salt, and pepper on both sides.
- In a bowl, mix the softened cream cheese, shredded cheddar, and 2 tbsp of buffalo sauce until smooth.
- Spread the cheese mixture evenly over the chicken breasts.
- Roll up the chicken tightly and secure with toothpicks if needed.
- Heat olive oil in a skillet over medium heat and sear the chicken roll-ups for 2-3 minutes on each side until golden.
- Transfer the roll-ups to a baking dish and drizzle the remaining buffalo sauce over the top.
- Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through (165°F internal temp).
- Let rest for a few minutes before serving. Garnish with optional toppings.
Notes
- Make sure the chicken is thin enough to roll easily.
- These roll-ups store well in the fridge for up to 3 days. Reheat in the microwave or oven before serving.
- You can adjust the buffalo sauce heat level to your liking.
Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, stick to the recipe provided in this article.
Nutrition
- Serving Size: 1 roll-up
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 28g
- Saturated Fat: 14g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 0g
- Protein: 28g
- Cholesterol: 120mg
Frequently Asked Questions (FAQs)
Can I make these ahead of time?
Yes! You can prep everything and even sear the chicken, then just pop them in the fridge. When you're ready to bake, pull them out and bake as directed. This makes weeknight dinners a breeze, especially if you’re meal-prepping on a Sunday.
What’s the best way to store leftovers?
Store them in an airtight container in the fridge for up to 3 days. When reheating, pop them in the microwave for 1-2 minutes, or in the oven at 350°F for about 10 minutes to avoid soggy chicken.
Can I freeze these?
Yep! Just assemble and sear the roll-ups, then freeze them in a single layer on a baking sheet. Once frozen, transfer them to a freezer-safe bag or container. When ready to cook, thaw them overnight in the fridge and bake as directed.