High Protein Buffalo Chicken Salad: Your New Go-To Healthy Lunch 2025

High protein buffalo chicken salad with yogurt dressing

There’s something about the tangy, spicy kick of buffalo sauce that just makes healthy eating feel less like a chore and more like a treat. I first fell in love with the flavor combo during my college days, but let’s be honest, the classic versions aren’t always the most nutritious. That’s why I set out to create a version that’s just as crave-worthy but packed with clean protein to keep you full and fueled. This High Protein Buffalo Chicken Salad is the delicious, satisfying result. It’s become my absolute go-to for a healthy lunch that doesn’t skimp on flavor. Whether you’re meal prepping for the week or need a quick, protein-packed dinner, this recipe is a total game-changer. It’s creamy, it’s spicy, and it’s incredibly easy to make. If you’re a fan of buffalo chicken, you have to try our Buffalo Chicken Wrap for another simple, delicious way to enjoy that classic flavor.

High Protein Buffalo Chicken Salad Ingredients

This High Protein Buffalo Chicken Salad comes together with simple, wholesome ingredients. Here’s what you’ll need:

2 cups cooked chicken breast, shredded or chopped (about 2 medium breasts)
1/2 cup plain Greek yogurt
1/3 cup buffalo sauce
1/4 cup finely chopped celery
2 tablespoons finely chopped red onion
1 tablespoon fresh lemon juice
1 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and black pepper to taste
2 tablespoons crumbled blue cheese or feta (optional, for topping)
1 tablespoon chopped fresh chives or parsley (for garnish)

Smart Swaps:

Chicken: Use a rotisserie chicken for ultimate convenience. Canned chicken (drained well) also works in a pinch.
Greek Yogurt: For a dairy-free version, substitute with plain, unsweetened dairy-free yogurt or even mashed avocado for a different creamy texture.
Buffalo Sauce: Feel free to adjust the heat level. Use a mild buffalo sauce or even a splash of hot sauce mixed with a little tomato paste for a similar flavor with less heat.

Buffalo Chicken Salad Recipe Timing

Prep Time: 10 minutes
Cook Time: 0 minutes (using pre-cooked chicken)
Total Time: 10 minutes

Using pre-cooked chicken makes this one of the fastest healthy lunches you can assemble, getting you from zero to a satisfying meal in about the time it takes to brew a cup of coffee.

Step-by-Step Instructions for Your Healthy Buffalo Chicken Salad

Making this salad is as simple as mixing a few ingredients together. Follow these easy steps for the perfect result every time.

Prepare the Chicken: If you haven’t already, shred or chop your cooked chicken breast into bite-sized pieces and place it in a medium mixing bowl. Using a rotisserie chicken makes this step instantaneous.
Combine Wet Ingredients: In a small separate bowl, whisk together the Greek yogurt, buffalo sauce, and fresh lemon juice until the mixture is smooth and well-combined.
Mix the Salad: Pour the yogurt and buffalo sauce mixture over the chicken in the large bowl. Add the chopped celery, red onion, garlic powder, and onion powder.
Season and Chill: Gently fold everything together until the chicken is evenly coated. Season with salt and black pepper to your liking. For the best flavor, cover the bowl and let the salad chill in the refrigerator for at least 15-20 minutes before serving. This allows the flavors to meld together beautifully.

Pro Tip: Don’t skip the chilling step! It makes a noticeable difference, giving the celery and onion time to soften slightly and the flavors to deepen.

High Protein Lunch Nutritional Info

This salad isn’t just tasty; it’s a nutritional powerhouse. A serving (approximately 1 cup) provides roughly:

Calories: ~220
Protein: ~28g
Carbohydrates: ~6g
Fat: ~8g

The high protein content from the chicken and Greek yogurt will keep you feeling full and satisfied for hours, while the celery and onion add fiber and micronutrients without many calories.

Equipment Needed for This Easy Chicken Salad

You only need a few basic kitchen tools to make this recipe a success:

Medium Mixing Bowl
Small Whisk or Fork
Measuring Cups and Spoons
Sharp Knife and Cutting Board

Why You’ll Love This High Protein Buffalo Chicken Salad

This recipe checks all the boxes for a perfect everyday meal.

Seriously High in Protein: With nearly 30 grams of protein per serving, it effectively curbs hunger and supports muscle maintenance.
Incredibly Quick and Easy: It comes together in 10 minutes with no cooking required, making it ideal for busy days.
Meal Prep Champion: It stores wonderfully in the fridge, tasting even better the next day as the flavors develop.
Customizable Heat: You have full control over the spice level, making it perfect for the whole family.
Satisfies Cravings Healthily: You get all the zesty, tangy flavor of classic buffalo wings without the guilt.

Healthier Alternatives for Your Buffalo Chicken Salad

This recipe is already a healthier take, but you can tweak it to fit almost any dietary need.

Dairy-Free: Swap the Greek yogurt for a plain, unsweetened plant-based yogurt. Omit the blue cheese or use a dairy-free alternative.
Lower Carb/Keto: This recipe is naturally low in carbs. Serve it in lettuce cups or on a bed of greens instead of bread or crackers.
Paleo/Whole30: Use a compliant buffalo sauce (check labels for no sugar or additives) and replace the Greek yogurt with 1/4 cup of compliant mayonnaise. If you enjoy other hearty chicken preparations, our High Protein Spicy Grilled Chicken Wraps offer a great grilled option.

Serving Suggestions for Your Chicken Salad

This versatile salad can be enjoyed in so many ways.

Classic Sandwich: Pile it high on whole-wheat bread, a croissant, or a bagel.
Lettuce Wraps: For a low-carb option, spoon it into large butter lettuce or romaine leaves.
Salad Topper: Serve a generous scoop on a bed of mixed greens with extra veggies like cherry tomatoes and cucumber.
With Veggies: It makes a fantastic dip for celery sticks, carrot sticks, and bell pepper strips.
Crackers or Pita: Serve it as a dip with whole-grain crackers or pita chips for a quick snack.

If you’re looking for another fantastic way to enjoy chopped chicken in a sandwich format, our Savory Chopped Chicken Ranch Sub is a must-try.

Common Mistakes to Avoid with This Recipe

A few simple tips will guarantee your salad turns out perfect.

Using Dry Chicken: If you’re cooking the chicken yourself, be careful not to overcook it. Shredding it while it’s still slightly warm can help it absorb the dressing better.
Skipping the Chill Time: While you can eat it right away, the flavors are significantly better after they’ve had a little time to get to know each other in the fridge.
Not Tasting Before Serving: Always taste your salad after mixing and adjust the seasoning. You might want an extra pinch of salt, a crack of black pepper, or another dash of buffalo sauce.
Over-mixing: Gently fold the ingredients together. You want to coat the chicken without breaking it down into a mush.

Storing Tips for Your Meal Prep Chicken Salad

Proper storage is key to enjoying this salad all week long.

Refrigeration: Store the salad in an airtight container in the refrigerator. It will stay fresh and delicious for 3-4 days.
Freezing: I do not recommend freezing this salad, as the Greek yogurt and celery will become watery and lose their texture upon thawing.
Make-Ahead: This is an excellent make-ahead recipe. In fact, making it a day in advance often yields the best flavor. For another fantastic make-ahead chicken salad option, check out our Southwest Chicken Salad.

Your New Go-To Healthy Lunch Conclusion

This High Protein Buffalo Chicken Salad truly is a lunchtime hero. It’s proof that you don’t have to sacrifice flavor for nutrition. It’s quick to make, incredibly satisfying, and versatile enough to keep you from getting bored. I hope this recipe finds a regular spot in your meal prep rotation and makes your busy days a little easier and a lot more delicious.

I’d love to hear how your High Protein Buffalo Chicken Salad turned out! Leave a comment below and tell me your favorite way to serve it. And don’t forget to snap a picture and tag @Stacksipsnack on Pinterest so I can see your creation. Happy cooking

FAQs about High Protein Buffalo Chicken Salad

Is High Protein Buffalo Chicken Salad healthy?

Yes, especially when made with lean shredded chicken breast, a lightened buffalo sauce (e.g., hot sauce with Greek yogurt instead of butter), and a generous amount of fresh vegetables. It’s a great source of lean protein and essential nutrients.

How do you make Buffalo Chicken Salad high protein?

To maximize protein, use ample lean shredded or diced chicken breast. Incorporate Greek yogurt into the dressing as a protein-rich alternative to traditional mayo, and consider adding other protein boosters like hard-boiled eggs.

What are some healthy substitutes for ranch or blue cheese dressing in Buffalo Chicken Salad?

Greek yogurt mixed with hot sauce, a splash of apple cider vinegar, and spices (like garlic powder, onion powder, and dill) makes a creamy, high-protein alternative. A light vinaigrette with hot sauce and a touch of olive oil is another excellent choice.

Can I eat High Protein Buffalo Chicken Salad on a low-carb or keto diet?

Absolutely! Ensure your buffalo sauce is sugar-free, use a mayo or Greek yogurt-based dressing without added sugars, and serve it in lettuce cups, celery boats, or alongside other non-starchy vegetables instead of bread or crackers.

What can I serve with High Protein Buffalo Chicken Salad?

It pairs wonderfully with crisp lettuce wraps, cucumber slices, celery sticks, or bell pepper strips for a low-carb option. You can also serve it on a bed of mixed greens, or alongside a simple garden salad or some baked sweet potato fries for a heartier meal.

How long does High Protein Buffalo Chicken Salad last in the fridge?

When stored in an airtight container, High Protein Buffalo Chicken Salad typically remains fresh for 3-4 days in the refrigerator. Always check for any off odors or changes in texture before consuming.

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Adam

Hey, I’m Adam Rivers. I’m a 38-year-old dad, early riser, and the guy behind Stack Sip Snack. I live just outside Denver with my wife and two kids who have a special gift for turning every mealtime into total (but lovable) chaos...

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