These may just be the perfect game day food. Spicy buffalo chicken meets a crunchy outer shell in this air fried delight.

Commission links below. If you shop through these links, I get a small percentage of the sale, at no extra cost to you! Thank you for your support.

healthy buffalo chicken egg rolls

Now that we’re full swing into football season, my mind goes to one place every Sunday/Monday – buffalo chicken. Normally, I whip up a big batch of my healthy buffalo chicken dip (which is awesome, if I do say so myself). However, I wanted to take that recipe a bit further. I knew I could successfully make a buffalo chicken dip healthier, but could I do better? These healthy buffalo chicken egg rolls confirm that it can indeed get better. Spicy, creamy buffalo filling, melty cheese, and a crunchy exterior – all made better-for-you. These are air fried with minimal oil, made with greek yogurt so they’re full of protein, and they’re WW friendly.

healthy buffalo chicken egg rolls

Making Healthy Buffalo Chicken Egg Rolls

Whereas my healthy buffalo dip is made in the slow cooker, these don’t require much pre-cooking. You’ll just want to cook your chicken and let it cool ahead of time, and the rest is mostly assembly/air frying. To make these, you’ll need:

  • Egg roll wrappers
  • Cooking spray which will help them crisp up in the air fryer
  • Boneless, skinless chicken breast that’s cooked, cooled, and shredded finely
  • Hot sauce (I use Frank’s)
  • Ranch seasoning (I used Hidden Valley from a packet)
  • Light cream cheese (can sub vegan or regular)
  • Nonfat Greek yogurt (I used Fage 0%)
  • Low fat shredded mozzarella

You’ll mix everything together and work on assembling your egg rolls. You’ll also want to have a little dish of water handy for assembly (wetting the edges helps the egg rolls stick together).

Turn egg roll wrapper diagonally. You’ll put 2 tbsp of filling in each egg roll wrapper, then fold the bottom up first. Then fold the sides in, wet the top edge, and roll it up to seal. Place on a sprayed air fryer tray and repeat to make 10 egg rolls. Spray the tops well with cooking spray and air fry at 375 for 6 minutes, then flip over and air fry for another 3-4 to crisp up on all sides.

healthy buffalo chicken egg rolls

Serve with ranch/extra hot sauce and enjoy!

healthy buffalo chicken egg rolls

Healthy Buffalo Chicken Egg Rolls

Jacklin Altman
These may just be the perfect game day food. Spicy buffalo chicken meets a crunchy outer shell in this air fried delight.
No ratings yet
Prep Time 20 minutes
Cook Time 12 minutes
Total Time 32 minutes
Course Snack, Appetizer, Main Course
Cuisine American
Servings 10 egg rolls
Calories 111 kcal


  • Mixing Bowls
  • Air Fryer


  • cooking spray
  • 10 egg roll wrappers
  • 1 lb chicken breast boneless, skinless, cooked and shredded
  • 1/3 cup hot sauce Frank's Red Hot preferred
  • 1.5 tbsp ranch seasoning
  • 1 tbsp light cream cheese
  • 1/4 cup nonfat greek yogurt
  • 1/4 cup low fat mozzarella shredded
  • ranch and hot sauce for serving


  • Cook and shred your chicken, let cool. In a mixing bowl, combine chicken, cream cheese, greek yogurt, ranch seasoning, mozzarella, and hot sauce and stir together until uniform.
  • Turn egg roll wrapper so it's a diamond shape (see blog post) and put 2 tbsp of filling in the center. Fold bottom up, then fold sides in, and using a little bit of water on your fingertip, wet the top edge and roll the egg roll to seal.
  • Place egg rolls on a well sprayed/lined air fryer tray and spray fully with cooking spray. Air fry at 375F for 5-6 minutes, until lightly golden. Flip and air fry for another 3-4 minutes, until crispy on all sides.
  • Serve warm with extra ranch, blue cheese, and/or hot sauce for dipping and enjoy!


Calories: 111kcalCarbohydrates: 10gProtein: 12gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 33mgSodium: 533mgPotassium: 201mgFiber: 1gSugar: 1gVitamin A: 50IUVitamin C: 7mgCalcium: 33mgIron: 1mg
Keyword snack, buffalo chicken, chicken, buffalo, ranch, egg roll, gameday, my ww, weight watchers
Tried this recipe?Add your thoughts below in the comments or post on social media and tag @foodbythegram!

2 thoughts on “Healthy Buffalo Chicken Egg Rolls”

    1. You should be able to – increase the temperature by 25 degrees for oven cooking and keep an eye on them, I would do about 6-7 minutes on each side and then adjust depending how crispy you like them!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Other Recipes You May Like

caesar salad

Chicken Caesar Pizza

This Chicken Caesar Pizza is a combo of two of my favorite foods – it’s light and fresh but higher in protein and made better for you!

View Recipe

Subscribe Today

You’ll get updates of my best new content and you can unsubscribe at any time.