If you love the spicy kick of Buffalo wings but want something lighter for lunch or dinner, this Buffalo Chicken Salad is the move. It’s crisp, creamy, and tangy, with just enough heat to keep things interesting. You’ll get a satisfying mix of textures—cool lettuce, crunchy veggies, and tender chicken tossed in a zesty Buffalo sauce.
It’s easy to make, easy to customize, and it tastes like game-day food without the heaviness. Perfect for meal prep, quick weeknights, or a crowd-pleasing weekend salad.
Why This Recipe Works
This salad balances heat, crunch, and creaminess in one bowl. The chicken gets coated in a simple Buffalo sauce that clings to each bite, so every forkful hits with flavor.
Cool, crisp veggies and a creamy dressing keep the spice in check, while tangy blue cheese or feta adds a salty pop. The ingredients are simple, and the method is straightforward, so you get great results without fuss.
Shopping List
- Chicken: 1.25–1.5 pounds boneless, skinless chicken breasts or thighs
- Buffalo sauce: 1/3 cup hot sauce (like Frank’s RedHot) + 2 tablespoons unsalted butter
- Romaine or mixed greens: 6–8 cups, chopped
- Celery: 2–3 ribs, thinly sliced
- Carrots: 2 medium, peeled and shredded or thinly sliced
- Cherry tomatoes: 1 cup, halved
- Cucumber: 1 small, chopped
- Red onion: 1/4 small, thinly sliced
- Avocado: 1 ripe, diced (optional but great)
- Blue cheese or feta: 1/2 cup crumbles
- Ranch or blue cheese dressing: 1/3–1/2 cup, for drizzling
- Olive oil: 1 tablespoon, for cooking the chicken
- Garlic powder: 1/2 teaspoon
- Onion powder: 1/2 teaspoon
- Salt and black pepper: to taste
- Optional add-ins: corn kernels, chopped bacon, scallions, croutons, or tortilla strips
Instructions
- Prep the chicken. Pat the chicken dry. Season both sides with salt, pepper, garlic powder, and onion powder.
- Cook the chicken. Heat olive oil in a large skillet over medium-high.
Add the chicken and cook 5–7 minutes per side, until golden and cooked through (165°F internal temperature). Transfer to a plate to rest 5 minutes.
- Make the Buffalo sauce. In a small saucepan on low heat, melt the butter. Whisk in the hot sauce until smooth.
Taste and adjust with a pinch of salt or more hot sauce if needed.
- Slice and toss the chicken. Slice the rested chicken into strips or cubes. Toss with the warm Buffalo sauce until well coated.
- Build the salad base. In a large bowl or platter, layer the chopped greens, celery, carrots, tomatoes, cucumber, and red onion. Add avocado if using.
- Add the chicken and cheese. Arrange the Buffalo chicken on top.
Sprinkle with blue cheese or feta crumbles.
- Dress and serve. Drizzle ranch or blue cheese dressing over the salad. Finish with a crack of black pepper. Serve immediately while the chicken is warm.
Keeping It Fresh
Keep your components separate if you’re prepping ahead.
Store greens and chopped veggies in an airtight container with a paper towel to absorb moisture. Keep cooked chicken and Buffalo sauce in another container, and the dressing on the side. Assemble just before eating for the best crunch.
For leftovers, store dressed salad up to 1 day, but know the greens will soften. The cooked chicken will keep 3–4 days in the fridge.
Why This is Good for You
This salad gives you a solid mix of protein, fiber, and healthy fats. The chicken offers lean protein that helps you feel full and supports muscle recovery.
Fresh veggies add vitamins A and C, potassium, and antioxidants. If you use avocado and olive oil, you’ll get heart-friendly fats. You control the heat, the cheese, and the dressing, so you can keep it lighter or make it more indulgent as you like.
For a lighter version, use a yogurt-based ranch and go easy on the cheese.
Common Mistakes to Avoid
- Overcooking the chicken: Dry chicken won’t soak up the sauce well. Pull it off the heat once it hits 165°F and let it rest.
- Skipping the rest time: Resting keeps juices in the meat, so the chicken stays tender.
- Using watery greens: Wet lettuce waters down the dressing. Dry your greens thoroughly.
- Overdressing the salad: Too much dressing mutes the Buffalo flavor and makes the salad heavy.
Start with less and add more if needed.
- Not balancing the heat: If your sauce is very spicy, add a touch more butter or a drizzle of honey to keep it enjoyable.
Variations You Can Try
- Grilled version: Grill the chicken for smoky flavor. Toss in Buffalo sauce after grilling.
- Crispy chicken: Use air-fried or oven-baked breaded chicken strips for extra crunch, then toss in sauce.
- Greek twist: Swap blue cheese for feta, add olives and pepperoncini, and use a lemon-oregano dressing with a Buffalo drizzle.
- Low-carb bowl: Serve over chopped romaine with extra veggies, skip croutons or tortilla strips.
- Wrap or sandwich: Tuck the salad and chicken into a tortilla or pita with a little dressing.
- Rotisserie shortcut: Shred store-bought rotisserie chicken and warm it briefly before tossing with Buffalo sauce.
- Dairy-free: Use a dairy-free butter alternative for the Buffalo sauce and a dairy-free ranch.
FAQ
Can I use store-bought Buffalo sauce?
Yes. Use your favorite brand and warm it slightly so it coats the chicken evenly.
If it’s very thick, loosen with a small knob of butter or a splash of water.
What’s the best hot sauce for Buffalo chicken?
Frank’s RedHot is the classic choice for that familiar Buffalo flavor. Crystal or Cholula will also work, but they’ll taste a bit different. Adjust butter and seasoning to balance the heat.
How spicy is this salad?
It’s medium by default.
For less heat, use more butter and a bit of honey in the sauce. For more heat, add extra hot sauce or a pinch of cayenne.
Can I bake the chicken instead of pan-searing?
Absolutely. Season the chicken and bake at 400°F for 18–22 minutes, depending on thickness, until 165°F.
Slice and toss with Buffalo sauce after baking.
What dressing pairs best?
Ranch and blue cheese are classics because they cool the heat and add creaminess. A light yogurt ranch works well if you want a fresher, lower-calorie option.
How do I make it gluten-free?
The salad is naturally gluten-free if you avoid croutons and check labels on hot sauce and dressing. Most hot sauces are fine, but double-check to be safe.
Can I serve it cold?
Yes.
Toss the chicken with Buffalo sauce while warm, then chill. Assemble the salad and add the cold chicken when ready to eat.
What can I use instead of blue cheese?
Feta adds tang and saltiness without the funk of blue cheese. Shredded sharp cheddar is another good option.
How do I meal prep this?
Pack greens and veggies in one container, Buffalo chicken in another, and dressing separately.
Combine just before eating to keep everything crisp.
Is there a way to make it lighter?
Use chicken breast, a lighter dressing, and less cheese. Add more crunchy veggies to bulk it up without extra calories.
In Conclusion
Buffalo Chicken Salad brings big flavor to a fresh, easy meal. It’s customizable, satisfying, and simple enough for weeknights but bold enough for company.
With tender, saucy chicken over crisp greens and cool toppings, it checks every box. Keep the components on hand and you’ll have a go-to salad that never gets boring.
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