Buffalo Chicken Salad
Spicy buffalo chicken tossed with crisp romaine, crunchy celery, and carrots. A creamy yogurt-ranch dressing and tangy blue cheese crumbles make this a satisfying, high-protein lunch without the guilt.
For 4 servings
Make the yogurt-ranch dressing.
In a small bowl, whisk together the Greek yogurt, ranch seasoning mix, and lemon juice. Add water, 1 tablespoon at a time, until the dressing reaches your desired consistency. Set aside.
TIPMaking the dressing first allows the flavors to meld together while you prepare the rest of the salad.Prepare the salad vegetables.
Wash and chop the romaine lettuce. Thinly slice the celery and shred or julienne the carrots. Combine them in a large salad bowl and refrigerate until ready to assemble.
Cook the chicken.
- Pat the chicken breasts dry and season both sides with salt and pepper.
- Heat olive oil in a large skillet or grill pan over medium-high heat.
- Cook the chicken for 6-7 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C).
- Transfer the cooked chicken to a cutting board and let it rest for 5 minutes.
TIPLetting the chicken rest before cutting keeps it juicy and tender.Make the buffalo chicken.
- While the chicken rests, melt the butter in a small saucepan or microwave-safe bowl.
- Whisk the hot sauce into the melted butter until well combined.
- Cut the rested chicken into bite-sized cubes.
- In a medium bowl, toss the warm chicken cubes with the buffalo sauce until evenly coated.
Assemble and serve the salad.
- Divide the prepared salad greens among four bowls.
- Top each salad with an equal portion of the buffalo chicken.
- Sprinkle with crumbled blue cheese.
- Drizzle with the yogurt-ranch dressing and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, you can marinate the chicken in a little lemon juice and garlic powder for 30 minutes before cooking.
- 2To save time, use a pre-cooked rotisserie chicken and toss it with the buffalo sauce.
- 3Dress the salad just before serving to keep the lettuce crisp.
- 4If meal prepping, store the greens, chicken, blue cheese, and dressing in separate containers in the refrigerator.
Adapt it for your goals.
Quick
Use 1.5 lbs of shredded rotisserie chicken instead of cooking chicken breasts from scratch.
low carbLow carb
Omit the carrots to reduce the carbohydrate count. You can add sliced cucumber for extra crunch.
dairy freeDairy free
Replace the butter with a plant-based alternative, use a dairy-free plain yogurt for the dressing, and substitute the blue cheese with a vegan version or omit it.
kid friendlyKid friendly
Reduce the amount of hot sauce or use a mild buffalo wing sauce to control the spice level.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and keeping you feeling full and satisfied.
Rich in Vitamins and Minerals
The variety of vegetables like romaine, carrots, and celery provides essential vitamins such as Vitamin A and K, as well as dietary fiber for digestive health.
Lighter Dressing
Using Greek yogurt for the ranch dressing significantly reduces calories and fat compared to traditional mayonnaise-based dressings, while adding a boost of protein and probiotics.
Frequently asked questions
Yes, this version is quite healthy. It's high in lean protein from the chicken, uses a light Greek yogurt-based dressing instead of a high-fat one, and is packed with fresh vegetables. It's a balanced and satisfying meal.