Buffalo chicken salad is a perfect fusion of creamy, spicy, and refreshing flavors, making it an ideal high-protein meal for any time of day. Whether you’re looking for a quick lunch, a satisfying post-workout meal, or a flavorful party appetizer, this salad delivers all the taste of buffalo wings without the extra calories and grease.
This Buffalo Chicken Salad uses Greek yogurt instead of traditional mayonnaise, making it a lighter, protein-packed alternative while still keeping the classic tangy heat of buffalo sauce. With the crunch of celery and green onions, this dish has the perfect balance of texture and spice.
Why This Buffalo Chicken Salad Stands Out
1. A High-Protein Meal That Keeps You Full
Packed with lean shredded chicken and Greek yogurt, this salad is an excellent source of protein, helping to keep you full longer while supporting muscle recovery and energy levels.
2. Bold Buffalo Flavor Without the Guilt
Buffalo sauce is typically paired with fried wings and heavy dressings, but this salad delivers all the heat and tang without unnecessary fats and carbs.
3. A Quick and Easy No-Cook Recipe
Using pre-cooked or rotisserie chicken, this recipe comes together in minutes, making it perfect for meal prep or a fast, nutritious lunch.
4. Versatile and Customizable
Whether you serve it in a wrap, over lettuce, or in a sandwich, this buffalo chicken salad is adaptable to different diets and can be easily customized with your favorite ingredients.
5. Perfect for Meal Prep and On-the-Go Eating
Buffalo chicken salad stores well, making it ideal for busy schedules. Prepare it ahead of time and enjoy it for several days as a grab-and-go option.
Zesty Buffalo Chicken Salad: A High-Protein Delight
Ingredients:
- Main Components:
- 4 cups shredded cooked chicken
- 2 stalks celery, finely chopped
- 4 green onions, finely chopped
- Dressing:
- 1 cup plain Greek yogurt
- ⅓ cup buffalo hot sauce
- Juice of ½ large lemon
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Directions:
- Prepare the Ingredients: Shred the cooked chicken using two forks or a hand mixer. Finely chop the celery and green onions.
- Mix the Salad: In a large bowl, combine the shredded chicken, chopped celery, and green onions. Add the Greek yogurt, buffalo hot sauce, lemon juice, garlic powder, paprika, salt, and black pepper. Stir until all ingredients are well combined.
- Adjust Seasoning: Taste the salad and adjust seasoning as needed. For a spicier kick, add more buffalo sauce; for a creamier texture, incorporate additional Greek yogurt.
- Serve: Enjoy immediately with your choice of accompaniments or refrigerate for later use.
Nutritional Information (per serving):
- Calories: 200
- Protein: 30g
- Carbohydrates: 4g
- Fat: 7g
- Saturated Fat: 2g
- Cholesterol: 85mg
- Sodium: 600mg
- Fiber: 1g
- Sugar: 2g
Note: Nutritional values are approximate and may vary based on specific ingredients used.
The Origins of Buffalo Chicken and Why It’s So Popular
Buffalo chicken was first created in 1964 at the Anchor Bar in Buffalo, New York, when Teressa Bellissimo tossed fried wings in a hot sauce and butter mixture, creating the now-famous Buffalo wings. Since then, buffalo-flavored dishes have expanded beyond wings, appearing in everything from wraps to pizzas to salads.
This buffalo chicken salad takes inspiration from the classic buffalo wing experience but removes the unhealthy deep-frying while keeping the bold flavors.
Why You’ll Love This Recipe
1. Great for Any Occasion
Buffalo chicken salad is versatile—it works as a:
- Lunch or Dinner – Serve in a wrap, sandwich, or over greens.
- Appetizer or Party Dip – Scoop onto crackers or veggie sticks.
- Meal Prep Staple – Make a batch ahead for quick meals all week.
2. Low in Carbs, High in Flavor
Since this salad is naturally low in carbohydrates, it’s great for keto and low-carb diets while still being incredibly satisfying.
3. Can Be Made Spicier or Milder
Adjusting the buffalo sauce allows you to control the heat level, making it customizable for spice lovers or those who prefer a milder taste.
Tips for the Best Buffalo Chicken Salad
1. Use Rotisserie Chicken for Convenience
Shredding a store-bought rotisserie chicken saves time and adds flavor. If you prefer cooking your own chicken, boil or bake chicken breasts and shred them with forks.
2. Choose the Right Buffalo Sauce
Some buffalo sauces are milder, while others pack serious heat. Adjust the amount based on your spice preference.
3. Keep the Salad Crunchy
For the best texture, add celery and green onions right before serving to maintain their crunch.
4. Let It Chill for Maximum Flavor
Refrigerating the salad for at least 30 minutes allows the flavors to meld together, making it even more delicious.
Creative Ways to Serve Buffalo Chicken Salad
1. Buffalo Chicken Wrap
- Spoon the salad into a whole wheat tortilla with lettuce.
- Add shredded carrots or blue cheese crumbles for extra flavor.
2. Lettuce Wraps for a Low-Carb Option
- Use romaine or butter lettuce leaves instead of tortillas for a low-carb and keto-friendly version.
3. Buffalo Chicken Salad Sandwich
- Serve on toasted whole-grain bread or a brioche bun for a heartier meal.
4. Protein-Packed Power Bowl
- Serve the salad over quinoa, brown rice, or cauliflower rice for a balanced meal.
5. Buffalo Chicken Dip Alternative
- Scoop onto crackers, celery sticks, or sliced bell peppers as a high-protein snack.
Frequently Asked Questions (FAQs)
1. Can I Make This Buffalo Chicken Salad Ahead of Time?
Yes! It stores well in the refrigerator for up to 4 days in an airtight container. The flavors will deepen over time, making it even tastier.
2. What Can I Use Instead of Greek Yogurt?
If you prefer, you can replace Greek yogurt with:
- Avocado mashed with lemon juice for a creamy texture.
- Light sour cream for a tangy alternative.
- Mayonnaise for a richer, more traditional flavor.
3. Is This Recipe Dairy-Free?
Yes, as long as you skip the Greek yogurt and use a dairy-free alternative like avocado or coconut yogurt.
4. What’s the Best Way to Shred Chicken?
The fastest way to shred chicken is:
- Using a hand mixer – Place cooked chicken in a bowl and mix on low speed.
- With two forks – Pull the chicken apart for a more rustic texture.
5. How Can I Make This Salad Spicier?
To increase the heat, try:
- Adding extra buffalo sauce
- Sprinkling in cayenne pepper
- Mixing in chopped jalapeños
6. Can I Freeze Buffalo Chicken Salad?
It’s not recommended to freeze this salad, as the Greek yogurt dressing may separate when thawed. It’s best enjoyed fresh.
7. What Sides Go Well with Buffalo Chicken Salad?
Pair it with:
Conclusion: A Must-Try Recipe for Buffalo Chicken Lovers
This Buffalo Chicken Salad is everything you love about buffalo wings—without the grease and extra calories. It’s bold, creamy, spicy, and full of protein, making it a perfect meal for health-conscious eaters, meal preppers, and spice lovers alike.
With multiple serving options and easy customizations, this salad never gets boring. Try it once, and it’s sure to become a staple in your weekly meal rotation!
Print
Easy Buffalo Chicken Salad
- Total Time: 20 minutes
- Yield: 4 servings 1x
Description
This Buffalo Chicken Salad is a creamy, spicy, and protein-packed dish that delivers all the bold flavors of buffalo wings without the extra calories. Made with lean shredded chicken, tangy buffalo sauce, and a Greek yogurt-based dressing, this salad is a healthy and satisfying option for wraps, sandwiches, or lettuce cups. Perfect for meal prep, lunch, or a quick dinner, this dish is easy to make and bursting with flavor!
Ingredients
- 4 cups shredded cooked chicken
- 2 stalks celery, finely chopped
- 4 green onions, finely chopped
- 1 cup plain Greek yogurt
- ⅓ cup buffalo hot sauce
- Juice of ½ large lemon
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Prepare the Chicken Salad: In a large mixing bowl, combine shredded chicken, celery, and green onions.
- Make the Dressing: In a separate bowl, whisk together Greek yogurt, buffalo sauce, lemon juice, garlic powder, paprika, salt, and pepper.
- Combine & Mix: Pour the dressing over the chicken mixture and stir until evenly coated.
- Chill & Serve: Let the salad chill in the refrigerator for 30 minutes before serving for the best flavor.
Notes
- For extra crunch, add diced bell peppers or shredded carrots.
- Make it a wrap by serving in a whole wheat tortilla with lettuce.
- For a low-carb option, serve in lettuce cups instead of a sandwich.
- Adjust the heat by adding more or less buffalo sauce.
- Store in the fridge for up to 4 days for easy meal prep.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salad, Lunch
- Method: No-Cook
- Cuisine: American
