Easy Buffalo Chicken Salad (High-Protein, Healthy)

Let me share a little secret from my kitchen: this Easy Buffalo Chicken Salad is pure magic for a quick, high-protein meal that’s as healthy as it is crave-worthy. One busy afternoon, craving the bold kick of buffalo wings but wanting something lighter, I tossed together some leftover chicken, crisp veggies, and a tangy buffalo dressing. The result was this vibrant salad—tender chicken coated in spicy buffalo sauce, paired with crunchy greens and a creamy dressing that keeps it balanced. Each bite is a perfect mix of heat, freshness, and satisfaction, making it a go-to for lunch or dinner. It’s simple enough for meal prep but feels like a treat. If you’re looking for a healthy, protein-packed dish that doesn’t skimp on flavor, you’re in for a treat!

Ingredients

• Chicken Breast: 1 pound, boneless, skinless, cooked and shredded or diced (grilled, baked, or poached).
• Buffalo Sauce: ¼ cup, store-bought or homemade (e.g., Frank’s RedHot), for spicy kick.
• Romaine Lettuce: 4 cups, chopped, for crisp base.
• Celery: 2 stalks, thinly sliced, for crunch.
• Carrots: 1 cup, shredded or julienned, for sweetness and texture.
• Red Onion: ¼ cup, thinly sliced, for sharp bite.
• Blue Cheese: ⅓ cup, crumbled, for tangy richness (or feta for milder flavor).
• Greek Yogurt: ¼ cup, plain, non-fat, for creamy dressing.
• Ranch Seasoning: 1 tablespoon, for dressing flavor (or use premade ranch dressing).
• Lemon Juice: 1 tablespoon, fresh, for brightness.
• Olive Oil: 1 teaspoon, for cooking (if needed).
• Salt: ¼ teaspoon (or to taste).
• Black Pepper: ¼ teaspoon (or to taste).
• Optional Toppings: Avocado slices, cherry tomatoes, or chopped green onions.

Instructions

1. Prepare Your Ingredients (Mise en Place): Shred or dice cooked chicken. Chop romaine, slice celery and red onion, and shred carrots. Crumble blue cheese. In a small bowl, whisk Greek yogurt, ranch seasoning, lemon juice, and 1-2 tablespoons water for a creamy dressing; adjust thickness as needed.
2. Coat the Chicken: In a large bowl, toss shredded chicken with buffalo sauce until evenly coated. Add a pinch of salt and pepper to taste.
3. Assemble the Salad: In a large serving bowl or individual plates, layer romaine lettuce, celery, carrots, and red onion. Top with buffalo chicken and sprinkle with blue cheese crumbles.
4. Dress and Serve: Drizzle ranch dressing over the salad or serve on the side. Add optional toppings like avocado or cherry tomatoes. Toss gently before eating, if desired. Serve immediately for maximum freshness.

Nutrition Facts

This Easy Buffalo Chicken Salad is a high-protein, low-carb meal packed with lean chicken and nutrient-rich veggies. Greek yogurt dressing keeps it light, while blue cheese adds a touch of indulgence, making it a healthy yet satisfying option.

• Servings: 4
• Calories per serving: 250-300 kcal
• Protein: 30-35g
• Fat: 8-10g
• Saturated Fat: 3-4g
• Carbohydrates: 10-12g
• Fiber: 3-4g
• Sugar: 4-6g
• Sodium: 700-900mg (varies with buffalo sauce and cheese)

Preparation Time

This salad is a breeze to whip up, especially with pre-cooked chicken. It’s perfect for quick lunches or healthy dinners with minimal effort.

• Prep time: 15 minutes (chopping veggies, mixing dressing)
• Cook time: 0 minutes (assuming pre-cooked chicken; 20 minutes if cooking chicken)
• Total time: 15-20 minutes

How to Serve

• Quick Lunch: Serve with a side of fruit or whole-grain crackers for a balanced meal.
• Meal Prep: Store components separately in airtight containers; assemble before eating to keep lettuce crisp.
• Family Style: Present in a large bowl with dressing and toppings on the side for customization.
• Low-Carb Boost: Add more veggies like cucumber or skip cheese for an even lighter option.
• Spicy Lover’s Twist: Drizzle extra buffalo sauce or add sliced jalapeños for more heat.

Additional Tips

• Chicken Prep: Use rotisserie chicken or batch-cook chicken breasts for faster assembly; bake at 375°F (190°C) for 20 minutes if cooking fresh.
• Dressing Texture: Thin dressing with water or lemon juice for drizzling; keep thick for dipping.
• Veggie Swap: Try cucumber, radish, or bell peppers for different crunch and flavor.
• Make Ahead: Prep chicken and dressing up to 2 days in advance; store separately in the fridge.
• Spice Control: Start with 2 tablespoons buffalo sauce and adjust to taste for milder flavor.

Budgeting the Recipe

This Easy Buffalo Chicken Salad is budget-friendly, using affordable chicken breast and pantry staples like Greek yogurt and ranch seasoning. Buy lettuce and carrots in bulk, and opt for store-brand buffalo sauce and cheese. The recipe serves four, making it economical for meal prep or family meals.

Frequently Asked Questions

Q: Can I make this vegan?

A: Yes! Swap chicken for tofu or chickpeas, use vegan buffalo sauce, and replace cheese with nutritional yeast or vegan crumbles.

Q: Can I use pre-cooked chicken?

A: Absolutely! Rotisserie or leftover grilled chicken works perfectly; shred or dice for even distribution.

Q: Why is my salad soggy?

A: Adding dressing too early can wilt greens. Toss just before serving or keep components separate until ready to eat.

Q: Can I make this ahead?

A: Prep chicken, veggies, and dressing up to 2 days ahead; store separately and assemble fresh to maintain crunch.

Q: How do I store leftovers?

A: Store components separately in airtight containers in the fridge for up to 3 days. Assemble fresh to avoid sogginess.

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