If you love the bold flavor of buffalo chicken and need a quick, healthy lunch, this High Protein Buffalo Chicken Salad is going to be a staple in your kitchen. Made in just 10 minutes with leftover or rotisserie chicken, it’s creamy, spicy, and incredibly versatile. Serve it with crackers, in a wrap, or as a dip for fresh veggies—it’s perfect for meal prep, game days, or busy work lunches.
Why You’ll Love This Recipe
- High in protein – 20g per serving.
- Fast & easy – ready in 10 minutes.
- Meal-prep friendly – keeps well in the fridge for days.
- Versatile – enjoy it in sandwiches, wraps, lettuce cups, or on salads.
Ingredients
Here’s what you’ll need to make this healthy buffalo chicken salad:
- Chicken – Shredded rotisserie chicken saves time, but you can cook and shred your own (breasts or thighs).
- Buffalo hot sauce – Adds that signature tangy heat; I use Primal Kitchen.
- Plain Greek yogurt – Creamy, protein-packed, and a healthier mayo swap.
- Celery – For crunch and freshness.
- Green onions – For flavor and brightness.
- Lemon juice – Freshly squeezed for the best flavor.
- Seasonings – Garlic powder, paprika, kosher salt, and black pepper.
- Optional extras – Blue cheese crumbles, chopped herbs, avocado, or a splash of olive oil.
Step-by-Step Instructions
- Prep the chicken & veggies – Shred chicken with two forks or a hand mixer. Finely chop celery and green onions.
- Mix everything together – In a large bowl, combine chicken, Greek yogurt, buffalo sauce, celery, green onions, lemon juice, and seasonings. Stir until fully combined.
- Adjust to taste – Add more buffalo sauce for extra heat or more yogurt for a milder flavor.
💡 Dietitian Tip: Meal-prepping high-protein lunches like this makes healthy eating easier, especially on busy days.
Variations & Serving Ideas
- Spicy: Add extra buffalo sauce, jalapeños, or red pepper flakes.
- Crunchy Deluxe: Mix in diced carrots, cucumber, or red onion.
- Buffalo Chicken Wraps: Roll up in tortillas with crisp lettuce.
- Lettuce Cups: Use romaine leaves for a low-carb option.
- Buffalo Chicken Tacos: Wrap in tortillas and top with blue cheese crumbles.
- Over Greens: Serve over a salad with fresh veggies.
Storage
Store in an airtight container in the refrigerator for 3–4 days. Stir before serving.
Nutrition (per ½ cup serving)
- Calories: 150
- Protein: 20g
- Carbs: 3g
- Fat: 6g
This High Protein Buffalo Chicken Salad is creamy, spicy, and packed with flavor—perfect for a quick lunch, snack, or meal prep. Once you try it, it’s sure to become a regular in your rotation!