Buffalo Chicken Salad with High Protein

Listen, I know how it goes—you want something quick, packed with flavor, and actually good for you. That’s where this High Protein Buffalo Chicken Salad swoops in like a kitchen superhero. It’s got that fiery buffalo kick, tender shredded chicken, and all the fresh, crunchy veggies you crave. Plus, with 38 grams of protein per serving, it’s a meal that’ll keep you full and fueled. Best part? It comes together in under 30 minutes. Trust me, this salad is anything but boring. Let’s make it!

Why You’ll Love This High Protein Buffalo Chicken Salad

This salad isn’t just another boring bowl of greens—it’s a flavor explosion that actually keeps you satisfied. Here’s why it’s a game-changer:

• Packed with protein: 38 grams per serving means no mid-afternoon hunger pangs.
• Quick & easy: From fridge to table in under 30 minutes—perfect for busy weeknights.
• Bold buffalo flavor: That spicy, tangy kick you crave without the guilt of wings.
• Crunchy & fresh: Crisp veggies and creamy avocado balance the heat perfectly.
• Meal-prep friendly: Tastes even better the next day (if it lasts that long!).

Seriously, this salad checks all the boxes—tasty, healthy, and fast. What’s not to love?

Ingredients for High Protein Buffalo Chicken Salad

Here’s what you’ll need to make this flavor-packed salad—no guesswork involved. I’ve learned that precise measurements matter here, especially with that buffalo sauce!

• 2 boneless, skinless chicken breasts (about 6 oz each)
• 1/4 cup buffalo sauce (I like Frank’s RedHot, but any brand works)
• 1 tbsp olive oil (or avocado oil for higher heat)
• 4 cups mixed greens (romaine, spinach, or your favorite blend)
• 1/2 cup cherry tomatoes, halved (rainbow ones add nice color!)
• 1/4 cup red onion, thinly sliced (soak in cold water for 5 mins if you want milder flavor)
• 1/4 cup crumbled blue cheese (or feta—see swaps below)
• 1 ripe avocado, sliced (wait to cut it until assembly to prevent browning)
• 2 tbsp ranch dressing (homemade or store-bought)

Ingredient Substitutions

No stress if you’re missing something—here’s how to tweak it:

• Blue cheese: Swap for feta or skip it entirely for a dairy-free version.
• Ranch dressing: Greek yogurt mixed with garlic powder and dill makes a lighter alternative.
• Buffalo sauce too spicy? Cut it with a splash of honey or maple syrup.
• Chicken breasts: Thighs work too—just adjust cooking time (they’re juicier but higher in fat).
• No fresh greens? Shredded cabbage or kale adds great crunch.

Oh, and if you’re adding protein like beef bacon, crisp it up first for extra texture. The beauty of this salad? It’s flexible—make it yours!

Equipment Needed

You don’t need fancy gadgets for this salad—just a few basics:

• Skillet or frying pan: For cooking that chicken to juicy perfection.
• Mixing bowl: Big enough to toss everything without making a mess.
• Sharp knife: For slicing onions, tomatoes, and that dreamy avocado.
• Tongs or fork: To shred the chicken easily (or two forks if you’re feeling old-school).

That’s it! No special tools—just simple, everyday kitchen gear.

How to Make High Protein Buffalo Chicken Salad

Now for the fun part—turning these simple ingredients into a salad you’ll crave all week. Trust me, the steps are easy, but I’ve got some little tricks to make it perfect every time.

Step 1: Cook the Chicken

First, heat that olive oil in your skillet over medium-high heat. While it warms up, pat your chicken breasts dry with paper towels—this helps them get that beautiful golden crust. Season both sides generously with salt and pepper.

When the oil shimmers (that’s when you know it’s ready!), add the chicken. Cook for about 6-7 minutes per side until you get that gorgeous golden brown color. The chicken’s done when it hits 165°F internally—I use an instant-read thermometer to be sure. No thermometer? No worries. Just cut into the thickest part; the juices should run clear, not pink.

Transfer the chicken to a cutting board and let it rest for 5 minutes. This keeps all those delicious juices inside. Then use two forks (or your hands if you’re impatient like me) to shred it into bite-sized pieces.

Step 2: Toss with Buffalo Sauce

Here’s where the magic happens! Take your shredded chicken and dump it into a mixing bowl. Pour that tangy buffalo sauce over the top—I start with 1/4 cup, but feel free to add more if you like it extra spicy.

Use tongs or a big spoon to toss everything together until every piece of chicken is coated in that glorious orange-red sauce. The warmth from the chicken helps the flavors meld together perfectly. Give it a taste and add a pinch more salt if needed.

Step 3: Assemble the Salad

Grab your biggest, prettiest bowl—this salad deserves it! Start with your mixed greens as the base. Scatter the halved cherry tomatoes and those beautiful red onion slices over the top. I like to arrange the avocado slices in a little fan pattern because hey, we eat with our eyes first!

Now pile that saucy buffalo chicken right in the center. The heat from the chicken will slightly wilt the greens underneath—that’s exactly what you want! Sprinkle the crumbled blue cheese (or feta) over everything. If you’re using beef bacon, now’s the time to crumble that crispy goodness on top too.

Step 4: Add Dressing & Serve

The finishing touch! Drizzle that cool, creamy ranch dressing over everything—I like to do it in a zigzag pattern so every bite gets some. If you’re feeling fancy, an extra sprinkle of fresh chopped parsley or chives adds color.

Serve immediately while the chicken’s still warm. And here’s my secret: give everything one big gentle toss at the table so all those flavors mingle perfectly. Grab your fork and enjoy that perfect mix of spicy, crunchy, creamy goodness!

Tips for the Best High Protein Buffalo Chicken Salad

After making this salad more times than I can count, here are my can’t-miss tricks for buffalo chicken perfection:

• Spice control: Start with less buffalo sauce—you can always add more. For kids or spice-wimps, mix in some honey or a splash of ranch before tossing with the chicken.
• Crunch factor: Toss in chopped celery or cucumber for extra texture. I always add a handful—the crisp contrast with the tender chicken is everything.
• Prep ahead: Cook and shred chicken the night before. Store it separately from dressing and greens for meal-prep magic.
• Avocado trick: Squeeze lemon juice over slices to keep them green if you’re not serving immediately.
• Extra protein boost: Throw on hard-boiled eggs or chickpeas if you’re really hungry.

Oh—and always make extra! This salad disappears fast once people taste it.

Serving Suggestions

This buffalo chicken salad is seriously filling on its own, but if you want to turn it into a full spread, here’s what I love to pair with it:

• Toasted whole-grain bread for scooping up extra sauce and greens
• Extra crisp veggies like carrot sticks or cucumber slices on the side
• A cold glass of lemonade or iced tea to balance the heat
• Sweet potato fries because… well, do I really need a reason?

Honestly though, this salad holds its own—no sides required unless you’re feeding a crowd!

Storage & Reheating

Here’s the good news—this salad actually gets better as the flavors mingle! Store leftovers in an airtight container in the fridge for up to 3 days. Keep the dressing separate if you can—just drizzle it on when you’re ready to eat again.

For the chicken, I like to reheat it gently in the microwave at 50% power or in a skillet with a splash of water to keep it moist. The greens will wilt a bit, but that buffalo flavor just gets richer. Pro tip: Add fresh avocado slices when serving leftovers for that perfect creamy contrast!

High Protein Buffalo Chicken Salad Nutrition Info

Okay, let’s talk numbers—because this salad isn’t just delicious, it’s actually good for you too! Here’s the scoop on what you’re getting in one hearty serving (and trust me, it’s impressive):

• Calories: Around 420 (but who’s counting when it’s this nutrient-dense?)
• Protein: A whopping 38g—that’s like a gym session in a bowl!
• Carbs: Just 12g (perfect if you’re watching those)
• Fiber: 6g (thanks to all those crunchy veggies and creamy avocado)
• Healthy fats: 25g (mostly from that dreamy avocado and olive oil)

Now, here’s the fine print: these numbers can wiggle a bit depending on your exact ingredients. More avocado? Extra dressing? Beef bacon instead of blue cheese? All delicious choices that’ll tweak the totals. But the core stays the same—this salad packs serious protein without skimping on flavor or satisfaction. That’s what I call a win-win!

Frequently Asked Questions

I get asked about this buffalo chicken salad all the time—here are the answers to the most common questions I hear:

Can I use grilled chicken instead of pan-cooked?
Absolutely! Grilled chicken adds amazing smoky flavor. Just cook it to 165°F internally, let it rest, then shred and toss with buffalo sauce as usual. Leftover rotisserie chicken works great too—just skip right to the saucing step!

How can I make it less spicy?
Easy fixes: 1) Mix the buffalo sauce with equal parts ranch before coating the chicken, 2) Use mild wing sauce instead of traditional buffalo, or 3) Add a drizzle of honey to balance the heat. The avocado and cheese also help cool things down.

Can I make this salad ahead of time?
Yes—with one trick! Prep all components separately: store dressed greens in one container, sauced chicken in another, and toppings (especially avocado) separately. Combine just before eating to keep everything crisp. The chicken actually tastes better the next day as the flavors meld!

What if I don’t like blue cheese?
No problem—feta makes a great milder substitute, or skip cheese entirely. For extra protein, try sprinkling with chopped hard-boiled eggs or crispy beef bacon instead. The salad is flexible!

Is there a low-carb dressing alternative to ranch?
Try mixing Greek yogurt with lemon juice, garlic powder, and dill—it’s tangy, creamy, and cuts carbs in half. Or go simple with just olive oil and vinegar. The buffalo sauce packs so much flavor, you barely miss the ranch!

Ready to Make This High Protein Buffalo Chicken Salad?

Alright, friend—you’ve got all the secrets now! This buffalo chicken salad is waiting to become your new go-to meal. Whether you’re meal-prepping for the week or need a quick dinner that doesn’t skimp on flavor, this one’s got your back. I swear, once you taste that spicy buffalo chicken with the cool, creamy avocado and crunchy veggies, you’ll be hooked.

Don’t be shy—tweak it to make it yours! Add extra heat if you’re brave, swap in your favorite cheese, or pile on those extra toppings. And hey, when you make it, tag me or leave a comment—I’d love to hear how it turns out. Now go grab that skillet and let’s get cooking! (And yes, licking the buffalo sauce spoon is totally allowed.)

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