Buffalo Chicken Salad Recipe: Irresistibly Spicy & Easy to Make

Buffalo Chicken Salad Recipe

If you’re a fan of spicy, creamy, and protein-packed meals, this Buffalo Chicken Salad is going to be your new favorite dish! Whether you’re looking for a quick lunch, a flavorful wrap, or a game-day snack, this recipe delivers.

Unlike traditional chicken salads loaded with mayo, this version uses Greek yogurt to create a rich and creamy texture while keeping it lighter. Plus, it’s super versatile—you can serve it in a sandwich, as a dip with veggies, or even in lettuce wraps. If you love the flavors of Greek Yogurt Chicken Salad, you’ll love this twist with a buffalo sauce kick!

Why You’ll Love This Recipe

This Buffalo Chicken Salad is:

Quick and Easy – Takes less than 30 minutes if you have pre-cooked chicken.
Packed with Protein – Thanks to the Greek yogurt and shredded chicken, it’s filling yet light.
Perfect for Meal Prep – Store it in the fridge and enjoy it throughout the week.
Versatile – Use it in sandwiches, wraps, or even as a party dip like this Buffalo Chicken Dip.

What is Buffalo Chicken Salad?

This dish is a spin on classic chicken salad, swapping mayo for Greek yogurt and adding the bold, spicy flavors of buffalo sauce. It delivers the perfect balance of heat, creaminess, and crunch, thanks to fresh ingredients like celery and parsley.

Buffalo sauce originated in Buffalo, New York, and is traditionally paired with wings, but this recipe transforms it into a protein-packed, flavorful salad you can enjoy in multiple ways.

Ingredients You’ll Need

Main Ingredients:

2.5 cups cooked, shredded chicken (about 1 lb)
¾ cup Greek yogurt (plain, unsweetened)
½ cup diced celery
¼ teaspoon garlic powder
2 tablespoons buffalo sauce
¼ cup blue cheese crumbles (optional)
½ tablespoon fresh parsley (finely chopped)

Ingredient Substitutions and Variations:

Chicken Alternatives: Use rotisserie chicken, grilled chicken, or even canned chicken.
Yogurt Options: Swap Greek yogurt with sour cream or mayo if preferred.
Low-Sodium Tip: Choose a low-sodium buffalo sauce to cut down on salt.
Crunch Factor: Swap celery with chopped bell peppers or green onions.

How to Make Buffalo Chicken Salad

Step 1: Cook and Shred the Chicken

If using raw chicken, cook it in an Instant Pot, slow cooker, or boil it on the stovetop.
Once cooked, shred the chicken using two forks or a stand mixer.

💡 Pro Tip: The fastest way to shred chicken is with a hand mixer in a large bowl!

Step 2: Make the Dressing

In a bowl, mix Greek yogurt, buffalo sauce, garlic powder, and fresh parsley until fully combined.

Step 3: Combine Everything

Add the shredded chicken, celery, and optional blue cheese crumbles to the bowl.
Stir until all the ingredients are evenly coated with the dressing.

Step 4: Chill and Serve

Refrigerate for at least 30 minutes for the flavors to blend.
Serve in sandwiches, wraps, lettuce cups, or as a dip with crackers or veggies.

Best Ways to Serve Buffalo Chicken Salad

Classic Serving Ideas:

Sandwich – Layer it between toasted bread for a spicy twist.
Wrap – Roll it up in a tortilla with crisp lettuce.
Lettuce Cups – Spoon into romaine or iceberg leaves for a low-carb option.

Party & Snack Ideas:

Dip – Serve with celery sticks, carrots, or whole-grain crackers.
Stuffed Avocados – Fill halved avocados with a scoop of this creamy salad.

Meal Prep Tips:

Portion it into containers for grab-and-go lunches.
Pair with a simple green salad for a well-rounded meal.

Storage and Shelf Life

Refrigerator: Store in an airtight container for up to 4 days.
Freezing: Not recommended—the Greek yogurt dressing may separate.
On-the-Go: Keep it chilled in a lunchbox with an ice pack.

Nutritional Benefits of Buffalo Chicken Salad

Buffalo Chicken Salad is not just delicious, it’s also packed with nutrients that can be great for your body. Whether you’re looking for a high-protein meal or a low-carb option, this salad has you covered.

1. High in Protein for Energy and Muscle Growth

The shredded chicken and Greek yogurt in this salad are excellent sources of protein. Protein helps:

Build and repair muscles
Keep you full for longer, reducing cravings
Provide energy for an active lifestyle

Each serving can have over 40 grams of protein, making it a great meal for gym-goers or anyone who wants to stay full and satisfied.

2. Low in Carbs and Great for Low-Carb Diets

Unlike sandwiches or pasta dishes, this salad is low in carbohydrates, especially if you serve it in lettuce cups instead of bread. If you’re following a low-carb or keto diet, this is a fantastic option.

3. Packed with Vitamins and Minerals

This salad includes celery, parsley, and garlic powder, which are rich in vitamins A, C, and K. These nutrients help:

Boost your immune system
Keep your skin and hair healthy
Support bone strength

With a good balance of protein, vitamins, and healthy fats, this salad is both delicious and nutritious!

Is Buffalo Chicken Salad Good for Weight Loss?

If you’re trying to lose weight, this Buffalo Chicken Salad can be a great meal option. Here’s why:

1. Low in Calories, High in Flavor

Most traditional chicken salads use mayo, which adds a lot of extra fat and calories. By swapping it with Greek yogurt, you get a creamy texture without all the extra calories. A 1.5-cup serving has less than 300 calories, making it a light yet filling meal.

2. Keeps You Full Longer

This salad has a high protein content, which means:

You feel full for hours
It reduces snacking and overeating
Helps you stick to a balanced diet

3. A Healthy Alternative to Fast Food

Instead of grabbing a fried chicken sandwich or a fast food wrap, making this at home lets you control the ingredients. You avoid extra oils, sugars, and preservatives while still enjoying a delicious meal!

If you’re on a weight loss journey, this salad is a tasty and guilt-free option.

Is Buffalo Chicken Salad Good for Meal Prep?

Absolutely! This Buffalo Chicken Salad is one of the best meal prep options because it’s:

Easy to make in advance
Tastes better after sitting in the fridge
Great for multiple meals throughout the week

1. Make It Once, Eat It All Week

Prepare a big batch at the beginning of the week, and you’ll have ready-to-eat meals for days. Just store it in airtight containers in the fridge, and it will stay fresh for up to 4 days.

2. Perfect for Grab-and-Go Meals

Buffalo Chicken Salad is great for:

Lunchboxes – Pack it in a container with whole-wheat crackers or veggies.
Quick Dinners – Serve it over a salad or in a wrap when you don’t have time to cook.
Post-Workout Meal – High in protein, low in fat—perfect after exercise!

3. How to Keep It Fresh

To keep your Buffalo Chicken Salad fresh:

Store it in a sealed container
Keep it chilled in the fridge
Don’t freeze it, as the Greek yogurt dressing may separate

With just a little prep, you’ll have a delicious and healthy meal ready whenever you need it!

Can Kids Eat Buffalo Chicken Salad?

Yes! Kids can enjoy Buffalo Chicken Salad, but since buffalo sauce is spicy, you might need to adjust it for younger taste buds.

1. Make It Mild for Kids

If your kids don’t like spicy food, try these simple tweaks:

Use half the amount of buffalo sauce or mix it with a little honey to balance the spice.
Swap out buffalo sauce for mild barbecue sauce.
Use ranch dressing instead of Greek yogurt and buffalo sauce for a creamy but mild version.

2. Fun Ways for Kids to Eat It

Kids love fun, bite-sized meals! Try serving it:

On whole-grain crackers as a dip
In mini sandwich sliders
Inside a wrap with cheese and lettuce
Rolled into a tortilla and sliced into pinwheels

Making it kid-friendly means they can enjoy the flavors without the heat!

How to Get Picky Eaters to Try Buffalo Chicken Salad

If your child is a picky eater, you can still get them to try and enjoy Buffalo Chicken Salad by making small adjustments.

1. Make It a Fun “Build-Your-Own” Meal

Kids love to be involved in their meals! Set up a fun salad bar with:

Shredded chicken
Mild buffalo or BBQ sauce
Cheese
Crackers
Lettuce wraps

Let them build their mini wraps or sandwiches—this makes them excited to eat!

2. Mix It with Familiar Foods

Add it to mac and cheese for a creamy, cheesy twist.
Use it as a filling for quesadillas.
Serve it with fries or veggie sticks like a dip.

3. Let Them Try a Small Bite First

Instead of giving them a full serving, offer just one bite of a cracker or piece of bread. Sometimes, kids just need a tiny taste before they realize they like it!

By making simple changes, even picky eaters can enjoy this delicious and nutritious meal!

Some Creative Ways to Serve Buffalo Chicken Salad

Beyond sandwiches and wraps, there are plenty of fun ways to serve Buffalo Chicken Salad. Try it as:

Layered over nachos with melted cheese for a fun game-day dish.
This salad is so versatile, you’ll never run out of ways to enjoy it!

Stuffed inside an avocado for a creamy, nutrient-rich meal.

Topped on a baked sweet potato for a balance of spicy and sweet.

Rolled into a tortilla and cut into pinwheels for party snacks.

Served in bell pepper halves for a low-carb option.

FAQs :

Can I make buffalo chicken salad ahead of time?

Yes! It tastes better after a few hours in the fridge, allowing the flavors to meld.

What’s the best way to store leftovers?

Keep it in an airtight container in the fridge for up to 4 days.

Can I Make Buffalo Chicken Salad Without Blue Cheese?

Yes! Blue cheese is an optional ingredient, and you can easily skip it if you’re not a fan of its strong flavor. If you still want a bit of creaminess and tang, try substituting with feta cheese or a mild shredded cheese like cheddar or mozzarella. You can also leave out the cheese altogether and focus on the bold buffalo sauce and creamy Greek yogurt for flavor. The salad will still be delicious, creamy, and packed with protein, even without cheese!

Is this recipe spicy? Can I adjust the heat level?

Yes, it’s mildly spicy! Add more buffalo sauce for extra heat or mix in a little honey to tone it down.

Can I make this without dairy?

Absolutely! Use dairy-free yogurt instead of Greek yogurt.

What’s the best buffalo sauce to use?

Try Frank’s RedHot Buffalo Sauce—it’s a classic!

What’s the Best Type of Chicken for Buffalo Chicken Salad?

You can use any cooked chicken, but shredded chicken breasts work best for a tender texture. Rotisserie chicken is a great shortcut if you want to save time, and grilled chicken adds a smoky flavor. If you prefer dark meat, shredded chicken thighs will give the salad a juicier texture. Canned chicken can also work in a pinch, but fresh-cooked chicken provides the best flavor. No matter which option you choose, the key is to shred the chicken finely so it mixes well with the buffalo dressing.

Can I use canned chicken instead of fresh?

Yes, but fresh or rotisserie chicken will give you the best texture.

How do I lower the sodium in this recipe?

Use a low-sodium buffalo sauce and skip the blue cheese crumbles.

Can I Use Ranch Instead of Greek Yogurt?

Absolutely! If you prefer ranch dressing over Greek yogurt, you can swap it in for a creamier and slightly tangier flavor. Ranch pairs well with buffalo sauce, giving you a classic buffalo chicken dip taste in salad form. You can use store-bought ranch or make your own by mixing sour cream, mayo, garlic powder, and herbs. If you still want a healthier option, try using half ranch and half Greek yogurt for a lighter but still creamy version.

Final Thoughts

This Buffalo Chicken Salad is a simple, flavorful, and protein-packed meal that you can make in under 30 minutes. Whether you’re serving it in a sandwich, wrap, or as a dip, it’s guaranteed to be a hit. Give it a try and enjoy every spicy, creamy, and crunchy bite!

Let me know in the comments—how do YOU like to serve your Buffalo Chicken Salad? 🥗🔥

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