High-Protein Buffalo Chicken Salad – Delicious, Easy & Full of Flavor

High-Protein Buffalo Chicken Salad is the meal-prep hero you didn’t know you needed. Packed with over 35 grams of protein per serving, this creamy, spicy, crunchy chicken salad is fast, flavorful, and ridiculously versatile. We’re talking rotisserie chicken, Greek yogurt, and a bold kick of buffalo sauce that’ll wake up any sleepy lunch routine.

It’s one of those recipes that works just as well spooned into lettuce wraps as it does slapped between slices of crusty bread or scooped onto fresh greens. Plus, it all comes together in 15 minutes—yes, really! Whether you’ve got picky eaters, a fridge full of random veggies, or zero energy at the end of the day, this high-protein buffalo chicken salad has your back.

Table of Contents

What is High-Protein Buffalo Chicken Salad?

High-Protein Buffalo Chicken Salad is basically your favorite game-day wings transformed into a meal-prep-friendly lunch that doesn’t require napkins or a side of regret. Instead of heavy ranch dressing or deep-fried chicken, we use shredded rotisserie chicken (hello, shortcut!), Greek yogurt for that creamy tang, and buffalo hot sauce to bring the heat.

Mix in crunchy celery, carrots, and onion for texture, then stir in optional blue cheese if you’re feeling fancy. It’s high in protein, low in effort, and customizable enough to please just about everyone at the table. Whether you’re trying to hit your macros or just need something quick and satisfying after wrangling toddlers or back-to-back Zoom calls, this salad delivers.

Reasons to Try High-Protein Buffalo Chicken Salad

There’s something magical about recipes that hit all the notes—spicy, creamy, crunchy, savory—and still come together faster than your toddler can dump out the toy bin. This high-protein buffalo chicken salad is that kind of magic. First, it’s protein-packed, making it a smart pick for post-workout fuel or keeping the hangry vibes away during busy afternoons.

Second, it’s flexible—use it in wraps, lettuce cups, or piled onto a baked potato (trust me on that one). Third, it keeps well, which means less thinking about lunch tomorrow. Oh, and did I mention it tastes even better the next day? You’ve got bold flavor, satisfying texture, and a salad that doesn’t feel like, well, a salad.

Ingredients Needed to Make High-Protein Buffalo Chicken Salad

• 4 cups rotisserie chicken, finely shredded
• ½ cup plain Greek yogurt
• ⅓ cup mayonnaise
• ½ cup buffalo hot sauce (Frank’s is a fave)
• ⅔ cup diced celery
• ⅔ cup shredded carrot
• ⅓ cup finely diced red onion
• ⅓ cup chives, thinly sliced
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Salt to taste
• ¼ tsp cayenne pepper (optional, for extra heat)
• ⅓ cup crumbled blue cheese (optional, but highly recommended)

Instructions to Make High-Protein Buffalo Chicken Salad

Making High-Protein Buffalo Chicken Salad is quick, easy, and perfect for meal prep—even if your kitchen skills are more “microwave expert” than “home chef.” Here’s how to make this delicious recipe step by step, with plenty of tips along the way to help you get the best texture and flavor every time.

Step 1: Shred the Chicken Like a Pro

Start with about 4 cups of rotisserie chicken. If you’re using a store-bought bird, remove the skin and bones first—it only takes a few minutes and saves time later. Roughly chop the chicken, then place it in a food processor and pulse 3 to 4 times. You’re aiming for that perfect texture: finely shredded, but still a bit chunky (not a mushy mess).

If you don’t have a food processor, no worries. You can use two forks or even your hands for shredding. Want more tips on prepping rotisserie chicken? Check out our guide on how to prep shredded chicken fast.

Transfer the shredded chicken into a large mixing bowl—you’ll need room for mixing everything together later.

Step 2: Mix Up the Creamy Buffalo Dressing

In a medium bowl, combine:

• ½ cup plain Greek yogurt (for creaminess and protein)
• ⅓ cup mayonnaise (for richness)
• ½ cup buffalo sauce (like Frank’s, or your favorite brand)

Add flavor boosters:

• ½ tsp garlic powder
• ½ tsp smoked paprika
• Optional: ¼ tsp cayenne pepper for extra heat

Whisk everything together until the mixture is smooth, creamy, and a little hypnotizing. This dressing will coat every bite with just the right balance of tang, spice, and richness.

If you’re dairy-free or looking for healthy swaps, you can explore ingredient substitutions to tweak the dressing to your dietary needs.

Step 3: Add Crunch and Color with Fresh Veggies

Now it’s time to build the body of your buffalo chicken salad. Add the following to your mixing bowl of shredded chicken:

• ⅔ cup diced celery
• ⅔ cup shredded carrot
• ⅓ cup finely diced red onion
• ⅓ cup chopped chives

These veggies bring the crunch and freshness that balance out the creamy heat. They’re also a great way to sneak in extra fiber and nutrients—perfect if you’re feeding kids or just want something more satisfying.

Want to bulk it up even more? Feel free to toss in chopped cucumbers, radishes, or even diced bell pepper. This salad is flexible and loves a good remix. And if you’re craving more high-protein meals with built-in veggies, don’t miss our ground turkey and zucchini skillet.

Step 4: Combine Everything and Make It Your Own

Pour your prepared buffalo dressing over the chicken and veggie mix. Stir everything together until all ingredients are evenly coated. This part is satisfying—like tossing a big, colorful, creamy puzzle together.

Now, if you’re a blue cheese lover, go ahead and fold in ⅓ cup crumbled blue cheese. If not, leave it out or serve it on the side as a topping option.

Want a little extra kick? Add more cayenne or a splash more buffalo sauce. Prefer it milder? Dial it back and maybe add a tiny drizzle of honey to mellow the heat. This step by step approach lets you control the flavor exactly how you like it.

Step 5: Chill for Best Flavor (Optional but Recommended)

While this salad is technically ready to eat now (and trust us, you’ll be tempted), letting it chill in the fridge for at least 30 minutes helps the flavors meld and develop. Cover the bowl with a lid or plastic wrap and let it hang out in the fridge.

During that chill time, you can prep sides, wraps, or portion it out into containers for easy lunches. If you’re looking for more meal prep-friendly recipes, our high-protein crispy garlic chicken fried rice is another fast favorite.

Step 6: Serve It Up However You Like

Once chilled, give the salad a quick stir and taste test. Adjust salt or spice if needed. Then, serve it up:

• In crisp lettuce cups for a low-carb option
• Stuffed into a sandwich or wrap
• Piled onto a baked sweet potato
• Over a bed of fresh greens for a spicy protein salad

Garnish with more chives, extra blue cheese, or even a drizzle of ranch if you’re feeling it. This step by step process ends with a dish that’s bold, flavorful, and ready to win over even the pickiest eaters.

What to Serve with High-Protein Buffalo Chicken Salad

This spicy-creamy salad plays well with others. Want something light? Go for crunchy romaine or butter lettuce cups. Craving carbs? It’s amazing tucked into a wrap or piled high on toasted sourdough. You can also scoop it onto cucumber rounds, stuff it into a halved avocado, or pair it with a baked sweet potato. For a full meal, serve with air fryer veggies, tortilla chips, or a side of these Asian-Style Lettuce Wraps for a contrast in flavor. And if you want to keep it low-carb but hearty, try a bed of greens and top with extra hot sauce. (Some people like celery sticks. Others need bread. We support both.)

Key Tips for Making High-Protein Buffalo Chicken Salad

1. Use a food processor to shred the chicken—saves time and gets that perfect texture.
2. Adjust the heat: The buffalo sauce brings plenty of spice, but feel free to skip the cayenne or go bold if you love the burn.
3. Let it chill: Seriously, letting it sit for 30 minutes makes it so much better.
4. Add-ins welcome: Crumbled bacon, chopped pickles, or even hard-boiled eggs make fun upgrades.
5. Greek yogurt matters: Use plain, not vanilla (please). It’s tangy, creamy, and cuts the heat just enough.
6. Double the batch if you meal prep. You’ll thank yourself midweek.

Storage and Reheating Tips for High-Protein Buffalo Chicken Salad

This salad is a meal-prepper’s dream. Store leftovers in an airtight container in the fridge for up to 4 days. Since it’s made with yogurt and mayo, it’s best kept cold. No need to reheat—just give it a quick stir before serving to wake up the flavors. If it thickens in the fridge, add a tiny splash of hot sauce or yogurt to loosen it up. Avoid freezing—it changes the texture and makes it kinda sad. This is the kind of salad that gets even better after a night in the fridge, so go ahead and make it ahead!

FAQs

Can I use canned chicken instead of rotisserie?
Totally! Just make sure to drain it well and shred it finely for the best texture.

Is this salad spicy?
It depends on the buffalo sauce you use and whether you add cayenne. But yes, it’s got a good kick!

Can I make it dairy-free?
Use a dairy-free yogurt and skip the blue cheese. It still works and still tastes awesome.

Is this keto-friendly?
With 5g net carbs per serving, it fits into most low-carb plans. Skip the carrots or use less if you need it lower.

What’s the best buffalo sauce to use?
Frank’s is classic, but use your favorite. Some are spicier than others, so adjust to taste.

Final Thoughts

There’s something deeply satisfying about a recipe that’s this easy, this flavorful, and this flexible. High-protein buffalo chicken salad brings serious flavor without fuss—and it might just become your new lunch MVP. Whether you’re feeding picky eaters, chasing protein goals, or just looking for something crave-worthy that doesn’t take forever, this one checks all the boxes. It’s meal-prep friendly, endlessly adaptable, and downright delicious. If you love easy protein-packed meals, you’ll also want to bookmark these High-Protein Chicken Orzo and Healthy Turkey Ricotta Meatballs for your next meal plan.

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