Easy Buffalo Chicken Salad (High-Protein, Healthy)

This Easy Buffalo Chicken Salad is my go-to when I want something bold, satisfying, and high in protein without much effort. I take tender shredded chicken and toss it with spicy buffalo sauce, crunchy veggies, and a creamy, tangy base—no heavy dressings or unnecessary fillers. It’s perfect for lunch, meal prep, or even a post-workout meal that actually tastes exciting.

Why You’ll Love This Recipe

I love how this salad brings together heat, crunch, and creaminess in one bowl. It’s loaded with lean protein, naturally low in carbs, and easy to customize depending on what I have on hand. Since it uses Greek yogurt or a light dressing instead of mayo, it feels lighter but still hits all the right flavor notes. I can eat it in a wrap, over greens, or straight from the bowl—it’s that good.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

cooked chicken breast, shredded or chopped
buffalo sauce (like Frank’s RedHot or your favorite brand)
plain Greek yogurt (or light mayo)
celery, diced
red onion, finely chopped
carrot, shredded or finely chopped
garlic powder
onion powder
salt and pepper
optional: blue cheese crumbles or green onions for topping

directions

1. I place the shredded chicken in a large bowl.

2. I add the Greek yogurt, buffalo sauce, garlic powder, onion powder, salt, and pepper, and mix until the chicken is well coated.

3. I fold in the celery, onion, and carrots for that signature crunch.

4. I taste and adjust the heat or creaminess by adding more buffalo sauce or yogurt as needed.

5. I chill the salad for 15–20 minutes before serving for the best flavor, but it’s also great served right away.

6. I like to top it with blue cheese crumbles or green onions just before eating.

Servings and timing

This recipe makes 3–4 servings.
Preparation time: 10 minutes
Chilling time (optional): 15 minutes
Total time: 10–25 minutes

Variations

• I sometimes use rotisserie chicken when I need a shortcut.

• For a dairy-free version, I swap the yogurt with a plant-based alternative.

• I like mixing in chopped pickles for an extra tangy twist.

• When I want extra protein, I add a hard-boiled egg, chopped into the mix.

• I use it as a filling for lettuce wraps, rice bowls, or even sandwiches depending on my mood.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 3 days.
This salad is served cold, so there’s no reheating needed. I give it a quick stir before serving to refresh the texture and flavor.

FAQs

Can I make this with canned chicken?

Yes, I’ve used canned chicken in a pinch. I just make sure to drain it well and fluff it before mixing.

Is this salad spicy?

It has a kick, but I control the heat by adjusting the amount of buffalo sauce. I add a little at a time until it’s just right for me.

Can I use ranch instead of Greek yogurt?

Yes, I sometimes mix a little ranch dressing into the yogurt for added flavor, or use all ranch for a more indulgent version.

What’s the best way to serve this?

I love it over a bed of greens, in a wrap, or scooped up with crackers or celery sticks.

Can I make this salad ahead of time?

Definitely. I often make it the night before and store it in the fridge. The flavors get even better as it sits.

Conclusion

Easy Buffalo Chicken Salad is one of those recipes I never get tired of—spicy, creamy, and packed with protein. It comes together fast, keeps me full, and always satisfies when I want something bold and healthy. Whether I’m eating it in a wrap, over greens, or just by the spoonful, it’s always a win.