High-Protein Buffalo Chicken Salad Recipe

If you’re craving a dish that packs a flavorful punch while keeping things light and nutritious, this High-Protein Buffalo Chicken Salad is an absolute must-try. It brings together tender, finely shredded rotisserie chicken tossed in a creamy, spicy buffalo dressing that’s perfectly balanced with crisp celery, shredded carrot, and fresh chives. Whether you’re meal prepping for the week or looking for a protein-packed lunch to fuel your day, this salad combines bold flavors with wholesome ingredients in a way that feels indulgent without the guilt.

Ingredients You’ll Need

These ingredients are wonderfully simple yet essential for creating the perfect balance of creamy, spicy, and crunchy textures. Each one plays a key role, from the juicy shredded chicken to the bright crunch of vegetables, ensuring every bite is satisfying and colorful.

• 4 cups rotisserie chicken, finely shredded: The heart of the salad, providing rich protein and tender texture.
• ½ cup plain Greek yogurt: Adds creaminess with a tangy twist plus extra protein and probiotics.
• ⅓ cup mayonnaise: Brings depth and smoothness to the buffalo dressing.
• ½ cup buffalo hot sauce: The zesty soul of the salad—choose your favorite brand for preferred heat.
• ⅔ cup diced celery: Adds refreshing crunch and a subtle peppery note.
• ⅔ cup shredded carrot: Brings a natural sweetness and vibrant orange color.
• ⅓ cup finely diced red onion: Offers a sharp bite that balances the creamy dressing.
• ⅓ cup chives, thinly sliced: A delicate onion flavor that elevates freshness.
• ½ tsp garlic powder: Infuses a mild, savory depth that awakens the flavors.
• ½ tsp smoked paprika: Adds a subtle smokiness with a hint of warmth.
• salt, to taste: Enhances every ingredient and balances the heat.
• ¼ tsp cayenne pepper (optional): For an extra kick if you want it hotter.
• ⅓ cup crumbled blue cheese (optional): A bold, creamy topping that enriches the salad with tangy sharpness.

How to Make High-Protein Buffalo Chicken Salad

Step 1: Prep the Chicken

Start by removing the skin and bones from your rotisserie chicken, then roughly chop about 4 cups of the meat. Give it 3 to 4 pulses in a food processor until it’s finely shredded but still has some texture—this ensures the chicken blends beautifully with the dressing without turning mushy.

Step 2: Make the Dressing

In a large bowl, combine ½ cup of plain Greek yogurt, ⅓ cup mayonnaise, and ½ cup of buffalo sauce. Sprinkle in the ½ teaspoon garlic powder, ½ teaspoon smoked paprika, and if you like, ¼ teaspoon cayenne pepper for extra heat. Whisk everything together until the dressing is perfectly smooth and creamy. This mixture is the flavor powerhouse of the salad.

Step 3: Combine Everything

Next, toss in the finely shredded chicken along with ⅔ cup diced celery, ⅔ cup shredded carrot, ⅓ cup finely diced red onion, and ⅓ cup thinly sliced chives. If you’re using blue cheese, either fold it in gently or keep it aside for sprinkling on top just before serving. Stir everything together until every bit is evenly coated in that luscious buffalo dressing.

How to Serve High-Protein Buffalo Chicken Salad

Garnishes

To really elevate your High-Protein Buffalo Chicken Salad, scatter extra thinly sliced chives and crumbled blue cheese on top. These garnishes add a fresh pop of color and layers of bold flavor that make each bite exciting.

Side Dishes

This salad pairs beautifully with simple sides like crunchy celery sticks, crispy whole-grain crackers, or even on a bed of mixed greens. These accompaniments bring additional texture and make your meal feel complete without overwhelming the vibrant buffalo flavors.

Creative Ways to Present

For a fun twist, serve the High-Protein Buffalo Chicken Salad stuffed into halved avocado shells, wrapped in large lettuce leaves for low-carb mini “tacos,” or layered on toasted rye bread for a hearty open-faced sandwich. Presentation is a great way to refresh this classic.

Make Ahead and Storage

Storing Leftovers

You can keep any leftover High-Protein Buffalo Chicken Salad in an airtight container in the refrigerator for up to 4 days. The flavors actually meld more deeply when chilled, making your next serving just as delicious as the first.

Freezing

It’s best not to freeze this salad since the creamy dressing can separate and become watery when thawed, affecting both texture and flavor. Fresh is always best for this recipe.

Reheating

This salad is designed to be enjoyed cold or at room temperature. If you prefer, just let it sit out for a bit to take off the chill, but avoid reheating as it may cause the dressing to break down.

FAQs

How much protein is in this buffalo chicken salad?

Each serving of this High-Protein Buffalo Chicken Salad typically contains around 35 to 36 grams of protein, making it a powerhouse meal to keep you energized and full.

Is this recipe gluten-free?

Yes, this dish is naturally gluten-free provided all your ingredients, especially the buffalo hot sauce, are certified gluten-free. It’s perfect for those watching their gluten intake.

Can I make this High-Protein Buffalo Chicken Salad dairy-free?

Absolutely! Swap out the Greek yogurt and mayonnaise for dairy-free alternatives like vegan mayo and a plain unsweetened yogurt substitute, and simply skip the blue cheese topping for a delicious dairy-free version.

What’s the best buffalo sauce to use?

Classic Frank’s RedHot is a popular choice because of its balanced heat and tang, but feel free to use any buffalo sauce that suits your preferred spice level—from mild to fiery.

Can I freeze this recipe?

Freezing is not recommended for this salad since the creamy dressing tends to separate after thawing, which can affect the mouthfeel and appearance of the salad.

Final Thoughts

I truly hope you give this High-Protein Buffalo Chicken Salad a try because it’s one of those recipes that checks all the boxes: bursting with flavor, packed with protein, and unbelievably easy to make. Whether you want a quick lunch, a satisfying dinner, or a delicious meal prep option, this salad is guaranteed to become a fast favorite. Enjoy every spicy, creamy, crunchy bite!

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