Home | Healthy Buffalo Chicken Salad

Healthy Buffalo Chicken Salad

by Heather

My healthy buffalo chicken salad has all the fantastic buffalo wing flavors going on, but is made better because we add loads of veggies! Add this recipe to your weekly meal plan and you will be loving every bite of crunchy lettuce, and delicious chicken, all coated in the best buffalo ranch dressing!

healthy buffalo chicken salad

Healthy buffalo chicken salad

Chicken is such a great protein to prep ahead.

I just LOVE the versatility and how you can transform the flavors so simply. That’s just what we’re doing today with this buffalo chicken salad!

I first made this salad when we had company over and it got rave reviews!

I served it alongside old bay potato wedges and dinner was a smashing success.

It’s perfect because you can prep all your components ahead of time, then toss them together right before serving. That is my ideal recipe for entertaining!

No fussing while entertaining.

I am all about easy and this healthy dinner recipe brings that!

healthy buffalo chicken salad recipe

Chicken wings, but better

The whole combo just tastes so good!

My children devour it.

I’ve played with the ranch/buffalo ratios and find that 2-3 tbsp of buffalo sauce with ½ cup of homemade ranch kefir salad dressing doesn’t get too spicy for their little taste buds.

The best thing is – You can UP the buffalo sauce factor and add as much heat as you like!

Buffalo chicken flavors with so much extra vegetable goodness – this is the perfect flavor-filled salad!

ingredients in buffalo chicken salad

What you need for buffalo salad

Scroll down to view the recipe card below for the full ingredients list, nutrition facts, and step-by-step instructions.

buffalo ranch on salad

How to make my healthy buffalo chicken salad recipe

  1. Preheat the oven to 400 degrees F.
  2. On a baking sheet lined with parchment paper, add the chicken breasts. Toss the chicken in avocado oil and sprinkle with sea salt and pepper.
  3. Bake for 30-40 minutes (flipping after 20 minutes), or until the internal temperature of the chicken has reached 165 degrees D. Allow to cool slightly, then cut the cooked chicken into bite-sized pieces. Instead of chopping, you can also turn it into shredded chicken.
  4. In a large bowl add the lettuce, celery, grated carrot, tomatoes, green onion, and blue cheese.
  5. In a small bowl make the buffalo ranch dressing by combining ½ cup kefir ranch salad dressing with 2-4 tbsp tangy buffalo sauce (if you love lots of heat, you can mix equal parts creamy ranch and buffalo sauce).
  6. Add the chicken to the salad, pour ⅓ cup of the dressing over and toss everything to combine. Add more dressing if needed.
  7. Serve with your favorite side – I LOVE old bay potato wedges as a side to my salad recipes!

Watch me make this easy recipe

The full how to video can be watched below, or on my YouTube channel!

How to store

In truth, the best way to store this salad is before mixing it up.

The best and easiest way to prep and store it, is to wait to toss the lettuce with your dressing ingredients.

When you wait to dress your lettuce, it will stay fresher for longer. Meal prep the salad by preparing each of the components and storing them separately in airtight containers in the fridge for a quick meal whenever you need it.

You could even turn this delicious buffalo chicken salad recipe into a mason jar salad to take it on the go!

easy healthy buffalo salad with chicken

Substitutions

Below you’ll find a list of substitutions that will work well in this easy buffalo chicken salad recipe. 

If you try something different out, please leave a comment below letting us all know how it turned out!

Chicken breast – Simplify your life and use rotisserie chicken here. You can also substitute chicken thighs for the chicken breast.

Romaine lettuce – Any lettuce with extra crunch will work here, but no worries if you only have spinach, arugula, or non-crunchy lettuce, use that!

Celery, carrots, and tomatoes – Don’t limit yourself to the fresh vegetables you add in. Celery and carrots are the classic pairings with buffalo wings, but use whatever vegetables you have on hand!

Green onion – Up the onion flavor and try shaved red onion in place of the green onion. Chives are a great milk onion flavor option as well.

Ranch dressing – Feel free to substitute blue cheese dressing for the ranch dressing.

Buffalo wing sauce – Use your favorite hot sauce here, or for a more mild option, try barbeque sauce in its place.

healthy buffalo chicken salad

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healthy buffalo chicken salad
Print Recipe
5 from 1 vote

Healthy Buffalo Chicken Salad

My healthy buffalo chicken salad has all the fantastic buffalo wing flavors going on, but is made better because we add loads of veggies! Add this recipe to your weekly meal plan and you will be loving every bite of crunchy lettuce, and delicious chicken, all coated in the best buffalo ranch dressing!
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: Salad
Cuisine: American
Keyword: chicken, lunch
Servings: 4
Calories: 361kcal
Author: Heather

Ingredients

  • 4 boneless skinless chicken breasts
  • 1 tbsp avocado oil
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 1 head lettuce (romaine or red leaf) chopped
  • 4 ribs of celery diced
  • 4 carrots peeled then grated
  • 1 cup grape tomatoes quartered
  • 2 green onions diced
  • 4 ounces blue cheese crumbles
  • ½ cup  kefir ranch dressing
  • 2-4 tbsp buffalo sauce

Instructions

  • Preheat the oven to 400 degrees F.
  • On a baking sheet lined with parchment paper, add the chicken breasts. Toss the chicken in avocado oil and sprinkle with sea salt and pepper.
  • Bake for 30-40 minutes (flipping after 20 minutes), or until the internal temperature of the chicken has reached 165 degrees D. Allow to cool slightly, then cut the cooked chicken into bite-sized pieces. Instead of chopping, you can also turn it into shredded chicken.
  • In a large bowl add the lettuce, celery, grated carrot, tomatoes, green onion, and blue cheese.
  • In a small bowl make the buffalo ranch dressing by combining ½ cup kefir ranch salad dressing with 2-4 tbsp tangy buffalo sauce (if you love lots of heat, you can mix equal parts creamy ranch and buffalo sauce).
  • Add the chicken to the salad, pour ⅓ cup of the dressing over and toss everything to combine. Add more dressing if needed.
  • Serve with your favorite side – I LOVE old bay potato wedges as a side to my salad recipes!
Did you make this recipe?Be sure to tag me @fitmamarealfood or tag #fitmamarealfood!

Nutrition

Calories: 361kcal | Carbohydrates: 13g | Protein: 33g | Fat: 20g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 1095mg | Potassium: 803mg | Fiber: 3g | Sugar: 4g | Vitamin A: 10830IU | Vitamin C: 11mg | Calcium: 186mg | Iron: 1mg

If you try this recipe, I’d love it if you left a star rating and comment below letting me know how it turned out!

XO

Heather

Originally published September 2018. Updated October 2022.

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