How Many Carbs in a Chicken Roller? A Comprehensive Guide

November 6, 2025 •

4 min read

A single Del Taco original chicken roller contains approximately 26 to 29 grams of carbohydrates, a figure that can change significantly based on the fast-food brand and ingredients. Understanding how many carbs are in a chicken roller involves looking at its specific ingredients and preparation method, which can vary from fried to grilled.

Quick Summary

The carb count of a chicken roller varies significantly by brand, with fast-food versions generally higher due to breading and sauces. Customizing your order or making a homemade version can dramatically reduce the carb content for a healthier option.

Key Points

Carb Count Variability: The number of carbs in a chicken roller is not fixed and depends heavily on the specific ingredients, such as breading, wrap, and sauces, used by different brands.
Fast Food Examples: Fast-food options like Del Taco's original chicken roller can contain around 26-29g of carbs, while others like 7-Eleven's Buffalo chicken roller may be lower at 15-16g.
Hidden Carb Sources: Fried chicken breading, sugary sauces, and large flour tortillas are the biggest contributors to a chicken roller's overall carbohydrate content.
Low-Carb Homemade Options: To reduce carbs, use grilled chicken instead of fried, opt for a lettuce or low-carb tortilla wrap, and choose a yogurt-based sauce over a sweet one.
Ingredient Control: Making a chicken roller at home offers complete control over ingredients, allowing you to create a high-protein, low-carb meal tailored to your dietary needs.
Comparison Shopping: Always check the nutritional information provided by different fast-food chains, as carb and calorie counts can vary significantly even for similar-sounding products.
Healthier Alternatives: Substituting a large flour wrap for a lettuce wrap or smaller whole-wheat version can dramatically decrease the carbohydrate load.

The Carb Breakdown: What Influences a Chicken Roller's Count

The total carbohydrate content of a chicken roller is not a single, fixed number. It is heavily influenced by several key components, each contributing to the final macro count. The main culprits are typically the breading on the chicken, the type of wrap or bread used, and any added sauces or fillings. For instance, a fried, battered chicken roller with a large, flour-based tortilla and a sugary sauce will have a much higher carb count than a version with grilled chicken, a low-carb wrap, and a yogurt-based sauce.

Fast-Food Chicken Roller Carb Counts

Fast-food establishments are a common source for chicken rollers, and their nutritional information can serve as a baseline. However, consumers should always be mindful that portion sizes and recipes can differ. Here is a look at some specific examples from popular retailers:

Del Taco Original Chicken Roller: One original chicken roller from Del Taco contains approximately 26 to 29 grams of carbohydrates. The recipe includes a flour tortilla and sauce, which contribute to this figure.
Speedway Buffalo Chicken Roller: A buffalo chicken roller from Speedway clocks in at about 28 grams of carbohydrates.
7-Eleven Buffalo Chicken Roller: A similar product at 7-Eleven has a slightly lower carb count, around 15 to 16 grams, which may indicate a smaller size or different ingredients.

These figures demonstrate the variability. The breading on the chicken, the sauce, and the size of the roll all play a part.

The Impact of Ingredients on Carb Content

To better understand where the carbs come from, it helps to break down the common components of a chicken roller:

The Chicken: Grilled or roasted chicken breast is a naturally low-carb, high-protein food. Fried, breaded chicken, however, will add a significant number of carbohydrates from the batter and breading.
The Wrap: Traditional flour tortillas are a major source of carbohydrates. A large tortilla can contain 30 or more grams of carbs by itself. Opting for smaller, low-carb, or whole-wheat tortillas can drastically change the total.
Sauces and Fillings: Creamy, sweet sauces, and dressings are often high in sugar and other carb-heavy ingredients. Some fast-food sauces are made with high-fructose corn syrup, contributing empty calories and extra carbs. Adding cheese or certain vegetables also changes the total, though typically to a lesser extent than the bread and sauce.

Making a Low-Carb Chicken Roller at Home

For those managing their carb intake, making a homemade chicken roller is an excellent way to control ingredients and nutrition. It's easy to create a delicious, high-protein, and low-carb version.

Here is a simple recipe to get you started:

Ingredients:

1 boneless, skinless chicken breast
1 low-carb tortilla or large lettuce leaf
1 tbsp Greek yogurt
1 tsp hot sauce
Shredded lettuce, onion, and bell pepper
Salt and pepper to taste

Instructions:

Grill the chicken: Season the chicken breast with salt and pepper and grill until cooked through. For a quick option, use pre-cooked rotisserie chicken.
Shred the chicken: Once cooked, shred the chicken using two forks or a stand mixer with a paddle attachment.
Mix the filling: In a bowl, combine the shredded chicken with Greek yogurt and hot sauce to create a creamy buffalo-style mix.
Assemble the roll: Lay out your low-carb tortilla or lettuce leaf. Add the chicken mix and fresh vegetables.
Roll and serve: Roll it up tightly and enjoy immediately.

This homemade alternative removes the high-carb breading and sugary sauces, offering a much healthier and customizable option.

Fast-Food vs. Homemade: A Carb Comparison


Feature	Fast-Food Chicken Roller	Homemade Low-Carb Chicken Roller
Primary Carb Source	Flour tortilla, fried breading, sugary sauces	Low-carb tortilla or lettuce wrap
Chicken	Often fried and battered, adding carbs	Grilled or roasted, naturally low-carb
Sauce	Pre-made, often high in sugar and sodium	Homemade, based on yogurt or other low-carb alternatives
Carb Count	Varies significantly, often 20-40g+ per serving	Can be as low as 5-10g per serving
Sodium Level	Often very high due to processing	Much lower, controlled by the cook
Customization	Limited to restaurant options	Full control over all ingredients

Conclusion

The carbohydrate count of a chicken roller is highly variable, largely dependent on the preparation and specific ingredients. Fast-food versions, with their fried chicken, flour tortillas, and pre-made sauces, can be surprisingly high in carbs, often ranging from 15 to over 40 grams per serving. The most reliable way to know the exact amount is to check the nutritional information provided by the specific fast-food company. However, for those seeking a healthier, lower-carb alternative, making a chicken roller at home with grilled chicken and a low-carb wrap offers complete control over the macronutrients. This flexibility allows individuals to enjoy the flavors of a chicken roller while adhering to their dietary goals.

How to make a low carb chicken roller at home: a quick guide

For a delicious, low carb chicken roller, start with grilled chicken and a lettuce or low-carb wrap. Mix shredded chicken with Greek yogurt and spices for a creamy, flavorful filling. Add fresh veggies like bell peppers, onions, and lettuce for crunch without the carbs. A homemade version puts you in full control of ingredients and allows for significantly lower carb counts.

Grilled chicken: The best choice for a low-carb base, avoiding the high-carb breading of fried chicken.
Lettuce wrap: A healthy, zero-carb alternative to traditional flour tortillas.
Greek yogurt: A low-carb, high-protein base for creamy sauces and dressings.
Fresh vegetables: Add bulk, flavor, and nutrients with minimal carbs.
Spices: Use paprika, garlic powder, and onion powder to add flavor without sugar.
Portion control: Keep the roll smaller and focus on the protein and veggies.
Avoid: Sweet sauces, battered chicken, and large flour tortillas to keep the carb count low.
High protein: The protein content in a chicken roller provides satiety, making it a filling and satisfying meal.

Frequently Asked Questions

The primary sources of carbohydrates in a chicken roller are the wrap or tortilla, the breading on the chicken if it's fried, and any sugary sauces or dressings added.

Not all fast-food chicken rollers have the same carb count. The amount varies depending on the specific recipe, ingredients, and portion size used by the restaurant. For example, some brands use grilled chicken and smaller wraps, resulting in lower carbs.

To reduce the carb count, choose grilled chicken over fried, use a low-carb tortilla or a lettuce wrap, and opt for a yogurt-based or vinegar-based sauce instead of a sugary or creamy one. You can also increase the vegetable content for more fiber and nutrients.

A large lettuce leaf is an excellent, zero-carb alternative to a traditional flour tortilla. Using a low-carb tortilla, available in most grocery stores, is another effective option.

Yes, the type of sauce can significantly impact the total carb count. Many creamy or sweet fast-food sauces are high in sugar. A simple Greek yogurt and spice mix, or a bit of hot sauce, can provide flavor with fewer carbs.

A homemade chicken roller is generally healthier because you have complete control over the ingredients. You can select lean protein, use low-carb wraps and sauces, and avoid excessive sodium and processed additives common in fast-food versions.

The main benefit is a healthier, more nutrient-dense meal. It provides a high-protein option that aids satiety, helps with weight management, and avoids the empty calories and high sodium often found in fast-food rolls.