If you like the taste of buffalo chicken and are looking for a quick & easy high-protein lunch, try this Buffalo Chicken Salad! It might just be your new favorite way to use up leftover rotisserie chicken or chicken breasts! .
As a dietitian, it’s my job to give you recipes that you can make ahead of time and eat the next day. This easy buffalo chicken salad comes together in just about 10 minutes and you wont believe how good it tastes! Enjoy it with chips or crackers, dip celery and carrots in it, or turn it into a sandwich or wrap! Its a great one to bring to football watching parties or tailgates, too. I hope you love this recipe as much as I do. .
Are you craving that perfect balance of spicy, creamy and crunchy all in one dish? I’ve been obsessing over buffalo chicken salad lately, and let me tell you – it’s a game-changer for lunch prep! This versatile dish combines the beloved flavors of buffalo wings with the convenience of a make-ahead salad. Today I’m gonna share my favorite ways to whip up this delicious meal that’s perfect for busy weekdays or weekend snacking.
Why Buffalo Chicken Salad is My New Obsession
Buffalo chicken salad is basically the perfect food. It’s:
- High in protein (about 30g per serving!)
- Low in carbs (only 4g per serving)
- Meal-prep friendly (lasts 3-4 days in the fridge)
- Versatile (eat it in wraps, on lettuce, or in sandwiches)
- SUPER flavorful (spicy, tangy, creamy – all the good stuff)
I first tried making this when I had some leftover rotisserie chicken and was bored with my usual lunch routine. Since then, it’s become a weekly staple in my house because it’s just so darn easy and delicious!
Essential Ingredients for Buffalo Chicken Salad
Before we dive into the recipe, let’s go over what you’ll need:
For the Salad Base:
- Chicken: Rotisserie chicken is my go-to for convenience, but you can use cooked chicken breast, thighs, or even canned chicken
- Celery: Adds essential crunch (honestly, a non-negotiable in my book!)
- Red onion: For flavor and bite (can sub with chives or green onions)
- Carrots: Adds sweetness and more crunch (optional but recommended)
For the Buffalo Dressing:
- Mayonnaise: I like using a combo of Kewpie and regular mayo for extra richness
- Sour cream or Greek yogurt: Adds tanginess and creaminess
- Hot sauce/buffalo sauce: Frank’s RedHot Buffalo sauce is the classic choice
- Fresh lemon juice: Brightens everything up
- Salt and pepper: Season to taste
Optional Add-ins:
- Blue cheese: Either crumbled in the salad or as dressing on top
- Ranch dressing: A classic pairing with buffalo flavors
- Garlic powder or onion powder: For extra flavor
- Fresh herbs: Dill or parsley work great
Easy Buffalo Chicken Salad Recipe (Ready in 15 Minutes!)
Ok here’s my go-to recipe that never disappoints
Ingredients:
- 1 rotisserie chicken (or about 6.5 ounces cooked chicken breast)
- ½ cup celery, finely chopped
- ¼ cup red onion, finely chopped
- 1 carrot, finely chopped (optional)
- ½ cup mayonnaise
- 2 tbsp sour cream
- 2-3 tbsp hot sauce (adjust to your spice preference)
- 2-3 tsp lemon juice
- Salt and pepper to taste
Instructions:
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Prepare the chicken. Take the rotisserie chicken’s skin and bones off and shred the meat. You can do this with two forks or, for a more fancy look, use the whisk attachment on a stand mixer set to low speed to shred it quickly!
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Put the mayo, sour cream, hot sauce, lemon juice, salt, and pepper in a bowl and mix them together until they are well mixed. Taste and adjust seasoning if needed.
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To mix everything together, put the chopped celery, red onion, carrot (if using), and shredded chicken in a large bowl. Spread the dressing out and mix it in well until everything is covered.
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Chill before serving: For best flavor, refrigerate for at least 30 minutes before serving, but overnight is even better to let the flavors meld together.
Time-Saving Tips and Shortcuts
If you’re super busy like me, here are some shortcuts:
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Use a food processor: Chop all the veggies in a mini food processor to save time. You can even pulse the chicken a few times in there too!
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Short on time? If you don’t have rotisserie chicken on hand, use canned chicken or chicken strips that have already been cooked.
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Meal prep hack: Double or triple the recipe and portion it out for easy grab-and-go lunches throughout the week.
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Store-bought shortcuts: If you’re really in a hurry, use pre-chopped veggies from the produce section.
Delicious Ways to Serve Buffalo Chicken Salad
The best thing about this recipe is how versatile it is! Here are my favorite ways to enjoy it:
Lettuce Wraps
Use romaine lettuce leaves, butter lettuce, or baby romaine as edible “cups” for your buffalo chicken salad. This is perfect for a low-carb lunch option!
Sandwich or Wrap
Spread it between two slices of your favorite bread or wrap it in a tortilla with some extra lettuce and tomato for a satisfying meal on-the-go.
On a Bed of Greens
Serve a scoop over mixed greens and drizzle with additional blue cheese or ranch dressing for a more substantial salad.
As an Appetizer
Serve with celery sticks, cucumber slices, carrot sticks, or crackers for a party-friendly snack or appetizer.
Nutritional Information
If you’re tracking your macros, here’s the approximate nutritional info per serving (½ of the recipe):
| Nutrient | Amount |
|---|---|
| Calories | 359 |
| Protein | 30g |
| Carbs | 4g |
| Fat | 24g |
| Fiber | 1g |
This makes it a great option for those following low-carb, keto, or high-protein diets!
Common Questions About Buffalo Chicken Salad
Can I make this ahead?
Absolutely! This actually tastes better after sitting in the fridge for a bit. It will keep well in an airtight container for 3-4 days.
How can I make this healthier?
You can swap the mayo for Greek yogurt or use light mayo. You can also increase the vegetables to boost the nutrition.
What if I don’t like blue cheese?
No problem! Blue cheese is traditional with buffalo flavors, but it’s completely optional. The salad is delicious without it.
Can I make this spicier?
You bet! Just add more hot sauce to the dressing, or mix in some cayenne pepper for an extra kick.
Is this gluten-free?
Yes, this recipe is naturally gluten-free, just be sure to check your hot sauce label to confirm.
My Personal Buffalo Chicken Salad Journey
I’ll be honest – I was skeptical at first about cold buffalo chicken. I always associated buffalo sauce with hot wings! But one day when I had leftover chicken and was bored with my usual lunch salad, I decided to experiment.
The first batch I made was WAY too spicy (I got a bit heavy-handed with the Frank’s), but after tweaking the ratios, I’ve found the perfect balance. Now it’s something I crave regularly, especially during busy workweeks when I need a high-protein lunch that doesn’t require reheating.
My hubby, who usually turns his nose up at “diet food,” actually asks for this regularly! We even pack it for picnics and beach days since it travels so well.
Make it Your Own: Variation Ideas
Here are some fun ways to customize your buffalo chicken salad:
Avocado Buffalo Chicken Salad
Add diced avocado for creaminess and healthy fats.
Ranch Buffalo Chicken Salad
Replace half the mayo with ranch dressing for a different flavor profile.
Mediterranean Buffalo Chicken Salad
Add diced cucumber, feta cheese instead of blue cheese, and a squeeze of lemon.
Tex-Mex Buffalo Chicken Salad
Mix in some corn, black beans, and a dash of cumin for a southwestern twist.
Final Thoughts: Why You Should Try This Recipe Today
Buffalo chicken salad is one of those recipes that seems so simple, but delivers massive flavor with minimal effort. It’s become my secret weapon for busy weeks when I need something satisfying that doesn’t require much thought or prep time.
What I love most is how it solves the eternal lunch dilemma – it’s interesting enough that you won’t get bored, healthy enough to feel good about eating it regularly, and easy enough to whip up even when you’re super busy.
So next time you have some leftover chicken or pick up a rotisserie chicken from the store, give this buffalo chicken salad a try. I promise it’ll earn a spot in your regular meal rotation!
Happy eating!
Buffalo Chicken Salad Recipe Card
Prep Time: 15 minutes
Total Time: 15 minutes (plus chilling time)
Servings: 2
Ingredients:
- 1 rotisserie chicken, meat removed and shredded
- ½ cup celery, finely chopped
- ¼ cup red onion, finely chopped
- ½ cup mayonnaise
- 2 tbsp sour cream
- 2-3 tbsp buffalo hot sauce
- 2-3 tsp fresh lemon juice
- Salt and pepper to taste
- Optional: blue cheese crumbles for garnish
Instructions:
- Shred the chicken meat and place in a large bowl.
- Add chopped celery and red onion to the chicken.
- In a separate bowl, mix mayonnaise, sour cream, hot sauce, lemon juice, salt and pepper.
- Pour the dressing over the chicken mixture and stir until well combined.
- Refrigerate for at least 30 minutes before serving.
- Enjoy in lettuce wraps, sandwiches, or on its own!
How to Make Buffalo Chicken Salad
Below are the instructions for how to make this recipe with some visuals that I hope are helpful!
- Step 1: Use two forks or a hand mixer to shred your chicken. Finely chop the celery and green onions.
- Step 2: Put the shredded chicken, Greek yogurt, buffalo hot sauce, celery, green onions, lemon juice, seasonings, salt, and pepper in a large bowl. Scatter them around and stir them together.
Hint: if you like things spicy, add more buffalo sauce and cut back on the amount of Greek yogurt!.
So simple, but it’s easy to forget how helpful it is to have healthy lunches like chicken salad ready to go when you want to stick to your healthy eating plan. Especially on busy days. And recipes that taste great like this Buffalo Chicken Salad are key to making mealtime truly enjoyable! .
How to Serve Buffalo Chicken Salad
This buffalo chicken salad can be served in a lot of different ways. Here are some of my favorites:
- Wrap or sandwich with buffalo chicken salad. Serve this chicken salad with crunchy romaine lettuce and two slices of sourdough or whole wheat bread for a healthy, well-balanced meal.
- In Lettuce Wraps—if you want to make this buffalo chicken salad gluten-free, serve it in fresh lettuce wraps. Romaine lettuce works great for this.
- Green Salad: Put some of this buffalo chicken dip on top of some spring mix. Then, add your favorite fresh vegetables and blue cheese.
- Buffalo Chicken Tacos: Put it in a tortilla and eat!
- Refrigerator: You can keep extra Buffalo Chicken Salad in the fridge for up to three to four days in an airtight container.
- If you want this chicken salad to taste good, make sure you use a chicken that you like the taste of.
- To make chicken salad, a food processor or hand mixer is one of the best ways to shred the chicken.
- If you can, use fresh lemon juice instead of lemon juice from a bottle for the best taste.
While healthy means something different to everyone, this buffalo chicken salad is a nutrient-rich option. Chicken is a high-quality lean protein and also provides other important nutrients including iron and vitamin B6. This recipe also contains Greek yogurt which provides more protein, phosphorus, and calcium. This recipe is gluten-free and does not contain added sugars.
I use Primal Kitchens Buffalo Sauce made with avocado oil.
Great question! Make it a meal by serving chicken salad in a sandwich or a wrap. You could serve it on a bed of lettuce or in a green salad. Eat it as a snack with crackers, pita chips, raw vegetables, or even sweet potatoes. I enjoy Marys Gone Crackers Seed Crackers or Pretzel Crisps with this buffalo chicken salad.
Yes, this is a gluten-free recipe.
This recipe is not dairy-free since it uses Greek yogurt. You can make this recipe dairy-free by replacing the Greek yogurt with a plant-based yogurt! Just be sure to use plain flavored yogurt.
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