Buffalo chicken salad combines all the bold, spicy flavors you love from your favorite wings into a healthy, protein-packed meal that’s perfect for lunch or dinner. This creamy, tangy dish delivers that classic buffalo taste with fresh vegetables and lean chicken, making it a satisfying option that actually fuels your body.
Last week, my friend Sarah texted me at 2 PM: “I’m starving but need something healthy that doesn’t taste like cardboard.” I immediately thought of this recipe. Within 20 minutes, she had transformed leftover rotisserie chicken into a restaurant-quality meal that kept her full for hours.
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Why This Buffalo Chicken Salad Recipe Works
This healthy buffalo chicken salad hits every flavor note perfectly. The creamy Greek yogurt base provides protein while toning down the heat just enough. Fresh celery adds that essential crunch, while buffalo sauce brings the signature tang that makes this dish irresistible.
The best part? You can make this shredded chicken salad recipe in under 15 minutes using ingredients you probably already have.
Ingredients for Buffalo Chicken Salad
For the Chicken Salad:
- 3 cups cooked chicken breast, shredded
- 2 celery stalks, finely diced
- 1/4 cup red onion, finely chopped
- 2 green onions, sliced thin
For the Buffalo Dressing:
- 1/3 cup plain Greek yogurt
- 3 tablespoons mayonnaise
- 3-4 tablespoons buffalo sauce (adjust to taste)
- 1 teaspoon garlic powder
- 1/2 teaspoon dried dill
- Salt and pepper to taste
Optional Add-ins:
- 2 tablespoons blue cheese crumbles
- 1 tablespoon fresh chives, chopped
- 1/4 cup shredded carrots
How to Make Buffalo Chicken Salad
Step 1: Prepare Your Chicken
If using raw chicken breast, season with salt and pepper. Cook in a skillet with a little oil for 6-7 minutes per side until internal temperature reaches 165°F. Let cool, then shred with two forks.
For faster prep, grab a rotisserie chicken from the store. Remove skin and shred the meat into bite-sized pieces.
Step 2: Make the Buffalo Dressing
In a large bowl, whisk together Greek yogurt, mayonnaise, buffalo sauce, garlic powder, and dill. Start with 3 tablespoons of buffalo sauce and add more if you want extra heat.
The Greek yogurt creates a creamy base while adding protein and reducing calories compared to traditional mayo-heavy chicken salads.
Step 3: Combine Everything
Add shredded chicken, diced celery, red onion, and green onions to the bowl with dressing. Mix gently until everything is well coated.
Taste and adjust seasonings. Add more buffalo sauce for heat, salt for flavor, or a squeeze of lemon for brightness.
Step 4: Chill and Serve
Let the buffalo chicken salad recipe rest in the refrigerator for at least 30 minutes. This allows flavors to meld together beautifully.
Serving Ideas for Your Healthy Buffalo Chicken Salad
This versatile chicken salad recipe easy to customize works in countless ways:
Buffalo Chicken Lettuce Wraps: Spoon onto butter lettuce leaves for a low-carb option that’s perfect for hot summer days.
Classic Sandwich: Pile between two slices of whole grain bread with crisp lettuce and tomato.
Chicken Salad Wrap: Roll in a large tortilla with fresh greens and avocado slices.
Protein Bowl: Serve over mixed greens with cherry tomatoes, cucumber, and extra buffalo sauce drizzled on top.
With Crackers: Perfect for quick snacking or entertaining guests.
Tips for the Best Spicy Buffalo Chicken
Choose Quality Buffalo Sauce: Frank’s RedHot is the classic choice, but Primal Kitchen and Noble Made offer cleaner ingredient options without artificial additives.
Don’t Skip the Greek Yogurt: This protein powerhouse replaces half the mayo while adding tanginess that complements the buffalo flavor perfectly.
Texture Matters: Dice vegetables small and uniform. Nobody wants a giant chunk of onion overwhelming their bite.
Taste as You Go: Buffalo sauce heat levels vary between brands. Start with less and build up to your preferred spice level.
Nutritional Benefits
This chopped chicken salad packs serious nutritional value:
- High Protein: Each serving delivers about 25-30 grams of protein
- Healthy Fats: Greek yogurt and moderate mayo provide satisfaction without excess calories
- Vegetables: Celery and onions add fiber, vitamins, and beneficial plant compounds
- Lower Sodium: Homemade version controls salt better than restaurant alternatives
Storage and Food Safety
Keep your buffalo chicken salad refrigerated at all times. Use within 3-4 days for best quality and safety.
If taking to work or school, pack with an ice pack to maintain proper temperature.
Never leave at room temperature for more than 2 hours.
Variations to Try
Lighter Version: Use all Greek yogurt instead of mayo and add extra lemon juice for tang.
Extra Veggie: Mix in diced bell peppers, shredded carrots, or chopped cucumber for more crunch and nutrition.
Blue Cheese Lovers: Add crumbled blue cheese and a splash of blue cheese dressing.
Smoky Twist: Add a pinch of smoked paprika or use chipotle hot sauce instead of buffalo.
The Bottom Line
This buffalo chicken salad recipe easy transforms simple ingredients into something special. Whether you need easy healthy lunches for the week or want to impress guests at your next gathering, this dish delivers big flavor with minimal effort.
The combination of protein-rich chicken, creamy Greek yogurt, and bold buffalo sauce creates a satisfying meal that actually supports your health goals. Plus, at just 15 minutes of prep time, you’ll wonder why you ever bought expensive chicken salad from the deli.
Try this healthy lunch meal prep recipe this weekend. Your future hungry self will thank you when you open the fridge to find this delicious, ready-to-eat meal waiting.
Ready to make your own? Gather your ingredients and get ready for a buffalo chicken salad that’s about to become your new favorite lunch obsession.
Buffalo Chicken Salad
Ingredients
Chicken and Buffalo Sauce
- 2 boneless skinless chicken breasts cut into bite-sized pieces
- 1 tablespoon olive oil
- ⅓ cup buffalo sauce your favorite brand
Salad Base
- 4 cups romaine lettuce chopped
- ½ cup celery sliced
- ½ cup carrots shredded
- ¼ cup red onion thinly sliced
- ¼ cup cherry tomatoes halved
- ¼ cup blue cheese or ranch dressing
Instructions
- Heat olive oil in a skillet over medium heat. Add chicken pieces and cook for 6–8 minutes until golden and cooked through.
- Pour buffalo sauce over the cooked chicken, toss to coat evenly, and simmer for 1–2 minutes. Remove from heat and let rest.
- In a large bowl, combine romaine, celery, carrots, red onion, and cherry tomatoes. Toss gently to mix.
- Top the salad with the warm buffalo chicken.
- Drizzle with blue cheese or ranch dressing and serve immediately.
Notes
Common Questions
Can I make this ahead?
Absolutely! This recipe actually tastes better after chilling overnight as flavors develop.
What if it’s too spicy?
Add more Greek yogurt or a touch of honey to balance the heat.
Can I freeze it?
Not recommended. The mayo and yogurt don’t freeze well and the texture will suffer.
