Why You’ll Love This Recipe

I love how this salad checks all the boxes—it’s high in protein, low in calories, and absolutely bursting with flavor. The buffalo sauce gives it a fiery kick, while the fresh veggies keep it crisp and refreshing. I can make it ahead, enjoy it for lunch or dinner, and even customize it to suit my mood or whatever I have in the fridge.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Cooked chicken breast, shredded or chopped
Buffalo hot sauce
Greek yogurt (plain, non-fat) or light ranch dressing
Romaine lettuce or mixed greens
Cherry tomatoes, halved
Cucumber, sliced
Carrots, shredded or matchstick
Red onion, thinly sliced
Crumbled blue cheese or low-fat feta (optional)
Salt and pepper
Optional toppings: avocado, celery, green onions

Directions

I start by tossing the cooked chicken in buffalo sauce until it’s well coated.
In a large bowl, I layer the chopped romaine or greens, then add the tomatoes, cucumbers, carrots, and red onions.
I spoon the buffalo chicken on top of the salad base.
I drizzle with a light ranch or a Greek yogurt-based dressing, then season with salt and pepper.
I finish with a sprinkle of crumbled cheese and any extras I want, like avocado or celery.
I serve it immediately or chill it for later—it’s great both ways.

Servings and timing

This recipe serves 2 large salads or 4 side salads and takes about 15 minutes to prepare.

Variations

Sometimes I swap chicken breast for grilled shrimp or tofu when I want to change things up. I’ve also turned it into a wrap or sandwich by stuffing it into a whole wheat pita or low-carb tortilla. Adding quinoa or brown rice makes it more filling if I need a heavier meal. I also like using a spicy ranch or yogurt-based blue cheese dressing to mix up the flavor profile.

Storage/reheating

I keep the chicken and salad components stored separately in the fridge for up to 4 days. When I’m ready to eat, I assemble the salad fresh to keep everything crisp. The buffalo chicken can be served cold or quickly reheated in the microwave if I want it warm.

FAQs

Can I use rotisserie chicken for this?

Yes, I often use rotisserie chicken to save time—it works great with buffalo sauce and keeps the prep fast.

What dressing goes best with buffalo chicken salad?

I prefer a light ranch or Greek yogurt-based dressing. A drizzle of blue cheese dressing also pairs really well with the buffalo flavor.

Is this salad good for meal prep?

Definitely. I prep all the ingredients and keep them in containers to mix fresh when I’m ready to eat.

How do I make this dairy-free?

I skip the cheese and use a dairy-free ranch or yogurt alternative. The salad is still super flavorful without the dairy.

Can I serve this warm?

Yes, I sometimes warm the chicken before adding it to the salad—it gives a nice contrast to the cool veggies.

Conclusion

This High Protein Buffalo Chicken Salad is the kind of recipe I come back to again and again. It’s spicy, crunchy, creamy, and light all at once. Whether I need a quick lunch or a satisfying dinner, this salad hits the spot and keeps me feeling full and energized.