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5 from 10 votes
Home By Course Main Entrees Salads

Healthy Buffalo Chicken Salad Recipe

This lightened-up Dairy Free Buffalo Chicken Salad is going to be your new go-to lunch. It's packed with so much protein, veggies, and flavor that you'll want to eat it again and again!

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Lauren
By: Lauren published: May. 10, 2022 updated: Jun. 03, 2024 6 Comments

This post may contain affiliate links. Please read my disclosure policy.

Contents hide
About This Recipe
Why You’ll Love this Buffalo Chicken Salad Recipe
Ingredients and Substitutions
Optional Variations and Dietary Adaptions
How To Make
Different Ways To Enjoy Your Buffalo Chicken Salad
FAQ: Creamy Buffalo Chicken Salad Recipe
More Chicken Salad Recipes You’ll Love
Healthy Buffalo Chicken Salad Recipe
MyFitnessPal Entry
Did You Make This?

About This Recipe

Am I the only one who is always craving buffalo chicken? I don’t think I could ever get bored of it and especially not with this healthy buffalo chicken salad recipe! 

This recipe includes tender, juicy chicken tossed in spicy buffalo sauce mixed with crunchy veggies and lathered in a creamy ranch or bleu cheese dressing…oh my lanta. IT’S SO GOOD!

This buffalo chicken salad is absolutely perfect to meal prep early in the week and use for lunches or a quick dinner. It holds up great in the fridge and there are so many ways to enjoy it!

If you’re looking for more super easy buffalo recipes, try my 2-ingredient pulled buffalo chicken and 5-ingredient buffalo chicken dip.

And if a little heat isn’t your thing, check out some of my sweeter chicken salad recipes like the rainbow chicken salad, apple and pecan chicken salad or cranberry and pecan chicken salad! 

Healthy buffalo chicken salad sandwich on a plate with a side of chips.

Why You’ll Love this Buffalo Chicken Salad Recipe

  • It’s super easy and quick to whip up! 
  • A healthy, filling and satisfying meal. Made with just the right amount of kick!
  • Awesome recipe for meal prep! Holds up very well in the fridge.
  • Incredibly versatile with so many ways to enjoy it.
  • Super macro-friendly! High protein, low carb, low fat and low calorie.

Ingredients and Substitutions

Ingredients for buffalo chicken salad.
  • Chicken – any type of cooked and shredded type of chicken will work for this recipe. Rotisserie chicken, grilled chicken, canned chicken. Or you can make your own chicken at home to use like with this Basic Shredded Chicken.
  • Bell pepper
  • Celery
  • Red onion
  • Carrots
  • Mayo – I used Hellman’s light mayo. If you prefer, you can sub with Greek yogurt.
  • Buffalo sauce – I used Frank’s Red Hot Buffalo Sauce. Any favorite buffalo sauce works great here! 

Optional Variations and Dietary Adaptions

Don’t love mayo? Feel free to swap it out for Greek yogurt or cottage cheese! 

How To Make

The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!

ingredients for buffalo chicken salad chopped up.

1. Wash and dice your veggies.

ingredients for buffalo chicken salad mixed together.

2. In a large mixing bowl, add all the ingredients. Fold using a wooden spoon until all ingredients are mixed thoroughly.

Ingredients mixed together for creamy buffalo chicken salad.

3. Taste and add any salt and/or pepper to taste.

Creamy buffalo chicken salad on two pieces of bread with chips on plate.

4. Serve as a sandwich, on an open-faced piece of toast, in a lettuce wrap, or eat straight up!

Different Ways To Enjoy Your Buffalo Chicken Salad

  • As a sandwich. The classic way!
  • As open-faced sandwich. It’s like the same but double ha!
  • As a wrap. Grab your favorite kind of tortilla and roll this chicken salad inside.
  • On top of a salad.  I like to eat this over a bed of romaine with a piece of toast on the side.
  • Straight up. Yummy enough to eat as is!
Inside shot of buffalo chicken salad sandwich being held in my hand.

FAQ: Creamy Buffalo Chicken Salad Recipe

Is this recipe spicy?

This recipe is not super spicy as the mayo helps to mellow out some of the spice. But if you are extra sensitive to spice, I would recommend using a mild buffalo sauce instead of regular or using less buffalo sauce.

Is this Buffalo Chicken Salad healthy?

It sure is! This chicken salad is packed with lean protein, four different vegetables (hello fiber!), and uses a small amount of mayo to bring creaminess. It has significantly less fat and calories than most chicken salad recipes.

Can I replace the mayo with something else?

We use a little bit of light mayo in this recipe and it goes a long way. I highly recommend it if you have it for the best flavor! But if you’re in a crunch, you can replace the mayo with plain Greek yogurt or dairy-free Greek yogurt. This will also give you a little extra protein!

Can I freeze this chicken salad?

I haven’t tried it, but I wouldn’t recommend it. I wouldn’t think the texture would remain the same. Definitely think this salad is best eaten fresh!

More Chicken Salad Recipes You’ll Love

Rainbow chicken salad on two pieces of toast and greens.

Rainbow Chicken Salad (Lightened-Up)

Apple pecan chicken salad on a bun with lettuce on a plate.

Easy Apple Pecan Chicken Salad Recipe

Avocado greek yogurt chicken salad in bowl with spoon.

Easy Avocado Greek Yogurt Chicken Salad (No Mayo)

Winter Pecan and Cranberry Chicken Salad on a croissant.

Winter Pecan and Cranberry Chicken Salad (No Mayo)

Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!

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5 from 10 votes

Healthy Buffalo Chicken Salad Recipe

? Dairy-Free ? Gluten-Free ? High Protein ? Low Carb ? Macro-friendly
This lightened-up Dairy Free Buffalo Chicken Salad is going to be your new go-to lunch. It's packed with so much protein, veggies, and flavor that you'll want to eat it again and again!
Yield: 6 servings
Prep: 15 minutes mins
Total: 15 minutes mins
Calories: 208kcal
Protein: 26.7g
Fat: 7.7g
Carbs: 8g

Ingredients

  • 4 cups shredded chicken (500g) can use rotisserie, canned, grilled, Basic Shredded Chicken, etc.
  • 1 red bell pepper (130g) finely diced
  • 4 celery stalks (185g) finely diced
  • 1/2 red onion (120g) finely diced
  • 2 small carrots (120g) finely diced
  • 1/3 cup buffalo sauce (80g)
  • 1/3 cup light mayo or Greek yogurt
  • salt and pepper to taste

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

Instructions

  • In a large mixing bowl, add all the ingredients. Fold until all ingredients are mixed thoroughly.
  • Taste and add any salt and/or pepper to taste.
  • Serve as a sandwich, on toast, in a wrap or lettuce wrap, over a bed of greens or enjoy as is! 

Equipment

  • Vegetable chopper optional

Notes

To store: store chicken salad in an airtight container in the fridge for 5-6 days.

Nutrition Information

Serving: 1/6 of recipe (200g), Calories: 208kcal (10%), Carbohydrates: 8g (3%), Protein: 26.7g (53%), Fat: 7.7g (12%), Saturated Fat: 1.4g (9%), Fiber: 1.8g (8%), Sugar: 3.6g (4%)

Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.

MyFitnessPal Entry

LFF Buffalo Chicken Salad

© Author: Lauren

Did You Make This?

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Contents hide
About This Recipe
Why You’ll Love this Buffalo Chicken Salad Recipe
Ingredients and Substitutions
Optional Variations and Dietary Adaptions
How To Make
Different Ways To Enjoy Your Buffalo Chicken Salad
FAQ: Creamy Buffalo Chicken Salad Recipe
More Chicken Salad Recipes You’ll Love
Healthy Buffalo Chicken Salad Recipe
MyFitnessPal Entry
Did You Make This?
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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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Hey There!

I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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