Easy Buffalo Chicken Salad (High-Protein, Healthy)

This Easy Buffalo Chicken Salad is one of my favorite go-to meals when I need something quick, satisfying, and packed with protein. It’s spicy, creamy, crunchy, and refreshing—all in one bowl. I toss shredded chicken in a zesty buffalo sauce and mix it with crisp veggies and a cool, creamy base. It’s the perfect balance of bold flavor and healthy ingredients.

Why You’ll Love This Recipe

I love how this salad gives me the flavor punch of buffalo wings without the heaviness. It’s high in protein, low in carbs, and completely customizable. I can eat it on its own, stuff it into lettuce wraps, or pile it onto a sandwich. It’s great for meal prep too—I make a batch and have lunch or snacks ready for days.

this Recipe

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 sauce (store-bought or homemade)

• Greek yogurt or cottage cheese (for creaminess)

• Celery, finely chopped

• Carrots, shredded or diced

• Green onions or red onion, chopped

• Garlic powder and black pepper

• Crumbled blue cheese or feta (optional)

• Fresh parsley or dill (optional, for garnish)

• Lettuce, wraps, or bread (for serving, optional)

Directions

1. I place the cooked chicken in a mixing bowl and add the buffalo sauce. I stir until the chicken is well-coated.

2. I mix in Greek yogurt or cottage cheese, adjusting the amount to reach the creaminess I like.

3. I stir in the chopped celery, carrots, onions, and season with garlic powder and black pepper.

4. I fold in blue cheese crumbles if I’m using them and garnish with fresh herbs.

5. I serve the salad immediately or chill it in the fridge for 30 minutes to let the flavors meld. I like it over greens, in lettuce cups, or tucked into a whole grain wrap.

Servings and timing

This recipe makes about 3–4 servings. It takes just 10–15 minutes to prepare, especially if I already have cooked chicken on hand.

Variations

I switch up the base sometimes—using cottage cheese for extra protein or avocado for creaminess. If I want extra crunch, I mix in diced cucumber or radishes. For a lower-fat option, I skip the cheese or use light dressing. I’ve also added chickpeas or boiled eggs to bulk it up for a more filling meal.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 3 days. This salad is meant to be eaten cold, so there’s no need to reheat. If it thickens too much after chilling, I stir in a little more yogurt or buffalo sauce to freshen it up before serving.

FAQs

What kind of chicken works best?

I usually use rotisserie chicken, grilled chicken, or leftover baked chicken. Any cooked, shredded chicken works well in this salad.

Is buffalo sauce healthy?

Buffalo sauce can be high in sodium, so I look for low-sodium options or make my own with hot sauce and a touch of olive oil or vinegar.

Can I make this dairy-free?

Yes, I use a dairy-free yogurt alternative and skip the cheese. It’s still creamy and flavorful without the dairy.

Can I prep this ahead?

Definitely. I often make it a day in advance—it actually tastes better after sitting in the fridge for a few hours as the flavors come together.

How can I make it spicier?

I add extra hot sauce, crushed red pepper, or a pinch of cayenne to kick up the heat if I want a bolder flavor.

Conclusion

This Easy Buffalo Chicken Salad is the perfect mix of bold flavor and healthy fuel. It’s high in protein, easy to make, and endlessly versatile. Whether I’m tossing it on a salad, stuffing it into a wrap, or just eating it with a spoon, it always hits the spot when I want something satisfying and wholesome.