The zesty kick of buffalo sauce meets the creamy texture of Greek yogurt in this mouthwatering Buffalo Chicken Salad. Fresh, crisp vegetables add crunch, while a touch of blue cheese provides an optional tangy finish. Whether served as a sandwich, wrapped in lettuce, or simply on its own, this dish is a delicious and versatile meal.
Not only is this recipe quick and easy to prepare, but it also offers a protein-packed meal that fits into a variety of diets. From meal prep to a last-minute lunch, this Buffalo Chicken Salad is sure to become a go-to favorite in your kitchen.
Full Recipe
Ingredients:
- 2 cups cooked chicken, shredded
- ½ cup Greek yogurt
- ¼ cup mayonnaise
- ⅓ cup hot sauce (such as Frank’s RedHot)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup celery, finely chopped
- ¼ cup red onion, diced
- ½ cup shredded carrots
- ¼ cup crumbled blue cheese (optional)
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Directions:
- In a large mixing bowl, combine Greek yogurt, mayonnaise, hot sauce, garlic powder, onion powder, smoked paprika, salt, black pepper, and lemon juice. Stir until smooth.
- Add shredded chicken, celery, red onion, shredded carrots, and parsley to the bowl. Toss until well coated with the dressing.
- Gently fold in crumbled blue cheese if using.
- Serve immediately or refrigerate for at least 30 minutes to let the flavors meld.
- Enjoy on a sandwich, over a salad, or in lettuce wraps for a low-carb option.
Prep Time: 10 minutes | Total Time: 10 minutes
Kcal: 220 kcal | Servings: 4 servings
Buffalo Chicken Salad: A Flavorful and Protein-Packed Meal
Buffalo Chicken Salad is the ultimate combination of spicy, tangy, creamy, and crunchy textures, making it a favorite for those who love bold flavors. This salad is a perfect choice for a nutritious lunch, a light dinner, or even a meal-prep-friendly option that can be enjoyed throughout the week. It’s incredibly versatile and can be served in multiple ways, including over greens, as a sandwich filling, or even wrapped in lettuce for a low-carb alternative.
What makes this dish stand out is its balance of flavors. The heat from the buffalo sauce is complemented by the creaminess of Greek yogurt and mayonnaise, while the addition of crunchy vegetables like celery, red onion, and shredded carrots enhances its texture. This dish also allows for modifications, making it adaptable to various dietary preferences.
The Origin of Buffalo Chicken Salad
Buffalo Chicken Salad is inspired by the classic Buffalo chicken wings, which originated in Buffalo, New York, in the 1960s. Traditionally, buffalo wings are deep-fried and tossed in a spicy hot sauce, then served with celery sticks and blue cheese dressing. The Buffalo Chicken Salad takes these iconic flavors and transforms them into a healthier, protein-rich dish by incorporating shredded chicken and a creamy dressing while keeping the spicy kick of buffalo sauce.
By using shredded chicken instead of fried wings, this salad retains all the delicious flavors but eliminates excess oil and calories. Additionally, replacing traditional ranch or blue cheese dressing with Greek yogurt offers a lighter yet equally satisfying alternative.
Why You’ll Love This Recipe
Buffalo Chicken Salad is packed with flavor and has a perfect balance of nutrients. Here are a few reasons why this dish is a must-try:
- High in Protein: Shredded chicken provides a great source of lean protein, keeping you full and satisfied.
- Low in Carbs: When served over greens or wrapped in lettuce, this salad is an excellent low-carb option.
- Meal Prep Friendly: It can be made in advance and stored in the refrigerator for several days, making it ideal for meal prep.
- Customizable: Easily adjust the spice level by using more or less buffalo sauce, or swap ingredients to suit different tastes and dietary needs.
- Great for Gatherings: Whether you’re hosting a game-day party or a casual get-together, Buffalo Chicken Salad makes an excellent side dish or filling for sliders and wraps.
Serving Ideas for Buffalo Chicken Salad
One of the best things about Buffalo Chicken Salad is its versatility. Here are some creative ways to enjoy this dish:
- Over Greens: Serve it on a bed of crisp romaine lettuce, baby spinach, or arugula for a fresh and nutritious meal.
- In a Wrap: Use a whole wheat tortilla, flatbread, or a low-carb wrap to turn it into a satisfying handheld meal.
- On a Sandwich: Pile it onto toasted whole-grain bread or a brioche bun for a delicious sandwich.
- With Crackers or Pita Chips: Serve it as a dip with whole-grain crackers or pita chips for a snack or appetizer.
- Stuffed in Avocado Halves: For a keto-friendly meal, spoon the salad into avocado halves for a creamy and nutrient-rich dish.
- Lettuce Wraps: For a low-carb option, wrap the salad in large butter lettuce leaves or romaine hearts.
Health Benefits of Buffalo Chicken Salad
This dish not only delivers in taste but also provides a variety of health benefits:
- Lean Protein: Chicken is a great source of high-quality protein, which helps with muscle growth, repair, and overall satiety.
- Probiotic-Rich: Greek yogurt contains probiotics that support gut health and digestion.
- Healthy Fats: The combination of mayonnaise and optional blue cheese provides healthy fats that aid in nutrient absorption.
- Rich in Vitamins and Minerals: Celery, carrots, and red onion add fiber, antioxidants, and vitamins that contribute to a well-balanced diet.
- Anti-Inflammatory Benefits: The spices in buffalo sauce, especially garlic and paprika, contain compounds that support immune health.
Customization Options
Buffalo Chicken Salad is highly adaptable, allowing you to customize it according to your dietary needs and preferences. Here are some variations to consider:
- Make it Dairy-Free: Substitute Greek yogurt with a dairy-free alternative like coconut yogurt or use additional mayonnaise.
- Adjust the Spice Level: If you prefer a milder version, reduce the amount of buffalo sauce or mix it with a bit of honey to tone down the heat.
- Increase the Creaminess: If you love a creamier salad, add extra Greek yogurt or mayonnaise to enhance the texture.
- Add More Crunch: Include chopped nuts, sunflower seeds, or additional veggies like bell peppers for added crunch.
- Use Rotisserie Chicken: Save time by using pre-cooked rotisserie chicken instead of cooking and shredding your own.
Tips for Storing Buffalo Chicken Salad
If you’re making this dish ahead of time or planning to enjoy leftovers, proper storage is key to maintaining freshness and flavor. Here are some storage tips:
- Refrigeration: Store the salad in an airtight container in the refrigerator for up to 4 days.
- Avoid Freezing: Due to the dairy-based dressing, this salad does not freeze well, as the texture can become watery when thawed.
- Keep Ingredients Separate: If meal prepping, store the shredded chicken and dressing separately, then mix them together just before serving to maintain optimal texture.
Pairing Suggestions
Buffalo Chicken Salad pairs well with a variety of side dishes and drinks. Here are some excellent pairings:
- Side Dishes: Serve with a side of roasted sweet potatoes, quinoa salad, or cucumber slices for a refreshing balance.
- Drinks: A cold glass of iced tea, lemonade, or a light beer complements the bold flavors of this dish.
- Soup Pairing: Pair with a bowl of creamy tomato soup or a light vegetable broth for a complete meal.
Conclusion
Buffalo Chicken Salad is a flavorful, satisfying, and healthy dish that brings the beloved flavors of buffalo chicken wings into a nutritious meal. It’s easy to prepare, highly customizable, and perfect for meal prep, making it an excellent choice for busy individuals and families. Whether you enjoy it as a sandwich, wrap, or salad, this dish delivers the perfect combination of spice, creaminess, and crunch.
If you’re looking for a quick and delicious meal with a little kick, Buffalo Chicken Salad is the way to go. Try this recipe today, and enjoy the bold flavors and health benefits packed into every bite!