If you're looking for an easy, protein-packed lunch that comes together in minutes, this Easy and Healthy Buffalo Chicken Salad is a must-try. Made with shredded chicken, crunchy veggies, Greek yogurt, and tangy buffalo sauce, this healthy buffalo chicken salad recipe is packed with flavor while staying light and nutritious.
Perfect for meal prep, healthy lunches, light dinners, or a high-protein snack, this recipe is incredibly versatile. Enjoy it in lettuce wraps, stuffed into a high-fiber wrap, served with crackers, or piled on top of a salad for a satisfying meal.
If you enjoy this recipe don't miss my Dill Pickle Pasta Salad, Bruschetta Chicken Recipe, or my Air-Fryer Salmon with Strawberry Salsa!
Jump to:
Why You'll Love This Recipe
- High in protein and incredibly filling
- Perfect for meal prep lunches
- Made with simple ingredients
- Packed with crunchy veggies and flavor
- Lower in fat than traditional chicken salad recipes
- Easy to customize
- Great for healthy lunches or light dinners
- Ready in just minutes
- Naturally low carb when served in lettuce wraps
- Stores well for several days
Ingredients
- Chicken Breast- The lean protein base of this buffalo chicken salad. Rotisserie chicken, leftover chicken breast, or canned chicken all work well.
- Red Onion- Adds crunch and sharp flavor.
- Celery- Provides a fresh, crisp texture that pairs perfectly with buffalo sauce.
- Carrots- Adds natural sweetness and extra nutrition.
- Buffalo Sauce- Gives the salad its signature spicy buffalo flavor.
- Plain Greek Yogurt- Creates a creamy texture while adding extra protein.
- Salt- Enhances all the flavors.
- Onion Powder- Adds savory depth and balances the buffalo sauce.
- Garlic Powder- Provides additional flavor without overpowering the dish.
- Green Onion- Adds freshness and color.
Instructions
- Prepare the Ingredients- Finely chop the red onion, celery, carrots, and green onion. If needed, shred or chop your cooked chicken breast.
- Mix Everything Together- In a large bowl, combine the chicken, buffalo sauce, Greek yogurt, red onion, celery, carrots, salt, onion powder, garlic powder, and green onion. Mix until everything is evenly coated and well combined.
- Portion and Store- Divide into four airtight meal prep containers or serve immediately. Enjoy cold or at room temperature.
Substitutions
- Chicken Breast- Use rotisserie chicken, canned chicken, chicken thighs, or canned tuna.
- Greek Yogurt- Swap for cottage cheese, sour cream, or a combination of both.
- Buffalo Sauce- Use your favorite buffalo wing sauce or hot sauce.
- Red Onion- Substitute green onions or shallots.
- Celery- Use diced cucumber, bell peppers, or additional carrots.
- Carrots- Swap for shredded cabbage or chopped bell peppers.
- Gluten-Free- The chicken salad itself is naturally gluten-free. Serve with gluten-free crackers, wraps, or lettuce cups.
- Dairy-Free- Use dairy-free Greek-style yogurt and ensure your buffalo sauce is dairy-free.
- Vegetarian- Replace the chicken with chickpeas, white beans, or a plant-based chicken substitute.
Variations
- Buffalo Ranch Chicken Salad- Add a teaspoon of ranch seasoning or a spoonful of homemade ranch dressing.
- Blue Cheese Buffalo Chicken Salad- Mix in blue cheese crumbles for classic buffalo wing flavor.
- Avocado Buffalo Chicken Salad- Add diced avocado for healthy fats and extra creaminess.
- Extra Spicy Version- Use spicy buffalo sauce or add extra hot sauce.
- Buffalo Chicken Dip Style- Blend the mixture in a food processor for a smoother dip consistency.
- Crunchy Buffalo Salad- Add diced bell peppers, cucumbers, or shredded cabbage.
Equipment
- Large bowl
- Cutting board
- Knife
- Measuring cups and spoons
- Mixing spoon
- Meal prep containers
- Airtight containers
Storage
Store in airtight containers in the refrigerator for up to 4 days.
This recipe is perfect for meal prep and often tastes even better the next day as the flavors develop.
Do not freeze, as the Greek yogurt may separate after thawing.
Christina's Dietitian Tip
Using Greek yogurt instead of mayonnaise is an easy way to boost protein while lowering saturated fat. Pairing lean chicken breast with crunchy vegetables helps create a balanced meal that provides protein, fiber, vitamins, and minerals. For even more staying power, serve this buffalo chicken salad with whole grain crackers, a high-fiber wrap, or plenty of fresh vegetables.
FAQ
Yes! This recipe is ideal for meal prep and stays fresh in the refrigerator for up to 4 days.
Rotisserie chicken, leftover chicken breast, canned chicken, or shredded chicken all work well.
Yes. This version uses Greek yogurt instead of mayonnaise, making it higher in protein and lower in fat.
Absolutely. Serve it in lettuce wraps, lettuce cups, or on top of a salad.
Freezing is not recommended because the yogurt-based dressing may separate after thawing.
Salads
Looking for other recipes like this? Try these:
Lunch
Looking for more healthy recipes? You'll love:
Jump to: Recipe
Easy and Healthy Buffalo Chicken Salad
Equipment
- Large bowl
- Cutting Board
- Knife
- Measuring cups and spoons
- Mixing spoon
- Meal prep Containers
- Airtight containers
Ingredients
- ¼ cup red onion chopped
- ¼ cup celery chopped
- ¼ cup carrot chopped
- 20 ounces chicken breast cooked (rotisserie or canned)
- â…“ cup buffalo sauce
- â…“ cup plain low fat greek yogurt
- ¼ teaspoon salt
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 1 spring onion sliced
Instructions
- Prepare the ingrediants- Finely chop the red onion, celery, carrots, and green onion. If needed, shred or chop your cooked chicken breast.
- Mix Everything Together- In a large bowl, combine the chicken, buffalo sauce, Greek yogurt, red onion, celery, carrots, salt, onion powder, garlic powder, and green onion. Mix until everything is evenly coated and well combined.
- Portion and Store- Divide into four airtight meal prep containers or serve immediately. Enjoy cold or at room temperature.
Notes
Nutrition
Food Safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
- See more guidelines at USDA.
Leave a Reply