If you’ve ever wanted something that tastes like game day but works for everyday, this Healthy Buffalo Chicken Salad is it. It’s creamy without being heavy, spicy without being overwhelming, and loaded with wholesome ingredients that actually keep you full. The combo of greek yogurt, buffalo sauce, and ranch seasoning creates the dreamiest base, while mashed chickpeas and shredded chicken make it ultra-satisfying and high in protein and fiber. It’s simple and quick to make, for all your healthy meal prep lunch needs!
So I’m thinking my love for chicken salad needs to turn into an ~official~ series…perhaps one called “can it chicken salad!?” The premise of this series is to see if I can turn pretty much every popular flavor combo into a delicious, healthy chicken salad. As you know, I’ve already posted many chicken salad recipes so please refer back to those ones for more delicious inspo, but today we have a brand new one…healthy buffalo chicken salad!
I was planning to develop this recipe a week ago but I was so buffalo’d out from game day recipes so I needed a hiatus lol. Now the buffalo craving is back and this is the bestttt way to satisfy it. As with most of my other chicken salad recipes, this buffalo chicken salad doesn’t require any mayo…just greek yogurt for a creamy, high-protein base! Then it’s infused with plenty of spicy buffalo sauce, bulked up with mashed chickpeas and fresh veggies.
This recipe is easy to make, comes together in under 30 minutes, and is the perfect thing to meal prep for a healthy lunch all week long! We love a meal that’s simple but effective, and this healthy buffalo chicken salad is exactly that. Each serving offers 35g of protein and 5g of fiber to keep you nice and full! Can’t wait for you to try this out, and let me know if you have any suggestions for my next chicken salad variation 🙂
Why You’ll Love this Healthy Buffalo Chicken Salad
- This recipe is high in protein & fiber, making for a balanced and delicious meal!
- It’s simple to whip up, with just a handful of ingredients & 30 minutes of your time.
- This buffalo chicken salad doesn’t require any mayo…just greek yogurt!
- It’s creamy, spicy & tangy and perfect for buffalo chicken lovers.
- It stores well in the fridge for several days, so it’s a great meal prep lunch!
What You Need to Make this Easy Buffalo Chicken Salad (No Mayo)
- Boneless, Skinless Chicken Breast: I prefer to boil mine and then shred it, but you could also substitute rotisserie chicken or canned chicken for convenience.
- Greek Yogurt: The base of this chicken salad is full-fat plain greek yogurt or skyr, which boosts the protein & adds probiotics! It will work with low-fat or non-fat greek yogurt as well, but the result will be a little less rich & creamy.
- Buffalo Wing Sauce: Primal Kitchen is usually my go-to but this is also great with Frank’s Red Hot!
- Ranch Seasoning: I use this one from Hidden Valley, but you can substitute whatever brand you prefer or even make your own ranch seasoning!
- Chickpeas: A sneaky way to boost the fiber and protein in this buffalo chicken salad is by mashing up some cooked chickpeas (garbanzo beans) — you can hardly tell they’re in there!
- Celery: Finely diced celery adds a refreshing crunch.
- Carrots: I buy large carrots, peel them & then use the largest holes on my box grater to shred them. You can also shred them using a food processor, or use matchstick carrots instead.
- Kosher Salt, Black Pepper & Cayenne: Season to taste (you shouldn’t need much salt as the buffalo sauce & ranch are already quite salty). Feel free to add some cayenne if you like things spicier!
How To Make this Healthy Buffalo Chicken Salad
Boil the Chicken:
First, add chicken breasts to a medium pot and season with kosher salt & black pepper. Cover with at least 1″ of water and bring to a boil. Once boiling, cover with a lid, reduce heat to low and let simmer for about 15 minutes, or until internal temperature reaches 165F. Timing will vary depending on how large/thick your chicken breasts are.
Mash Chickpeas
Meanwhile, add chickpeas to a medium bowl and use a fork (or potato masher) to mash them until mostly broken up. Set aside.
Shred the Chicken:
Next, transfer cooked chicken to a large bowl, or the bowl of a stand mixer and shred it. Alternatively, you can use 2 forks to shred it, but I like the mixer method because it’s quicker!
Mix Together Buffalo Chicken Salad:
In another large bowl, whisk together the greek yogurt, buffalo sauce and ranch seasoning until smooth. Then, add in the mashed chickpeas, carrots, celery, green onion and shredded chicken. Use a spatula to stir until evenly coated. Taste and add kosher salt, black pepper & cayenne if you want it spicier!
Let Chill & Enjoy:
Finally, place the buffalo chicken salad in the fridge until it has cooled down and the flavors have melded together. Enjoy!
Can I Use Rotisserie Chicken or Canned Chicken Instead?
Absolutely! I typically go with the boiling method for chicken because it’s quick and cost effective, but if you’re in a rush you can substitute shredded rotisserie chicken or canned chicken. 1 pound of raw chicken breast yields about 2.5 cups of shredded chicken, so that’s how much rotisserie or canned chicken you would want to substitute.
Substitution FAQS:
- How can I make this recipe dairy free? If you’re strictly dairy free, be sure to use a dairy-free buffalo wing sauce (such as Primal Kitchen), a dairy-free ranch seasoning (many of them contain buttermilk powder) and the substitute your favorite brand of thick, non-dairy yogurt or use mayonnaise instead.
- I don’t like chickpeas, what can I use instead? No problem! The chickpeas are totally optional. If you choose to omit them, your buffalo chicken salad may be a bit more liquid-y so feel free to add in more chicken or veggies to soak up that sauce.
- Can I use red or yellow onion instead? Green onion pairs so well with anything buffalo chicken, but finely diced red onion is a great substitute! I recommend decreasing the amount to 1/4 cup.
What Should I Serve with this Healthy Buffalo Chicken Salad?
I love chicken salad because it is so versatile, and can be enjoyed many ways. But for this healthy buffalo chicken salad, I especially love to add it to a wrap along with some mashed avocado and romaine or arugula (and even more buffalo sauce if you’re anything like my husband)! Otherwise, it’s great in a lettuce wrap, on toast, in a pita, or paired with crackers!
How Should I Store Leftovers?
This Healthy Buffalo Chicken Salad is great for meal prep! Simply store it in an airtight container in the fridge, and will stay good for about 3-4 days. You may notice that it separates a bit, so just give it a quick stir before enjoying the leftovers!
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for More Chicken Salad Recipes?
- Caesar Chicken Salad
- Honey Mustard Chicken Salad
- Bacon Avocado Chicken Salad
- Cranberry and Pecan Chicken Salad
- Southwestern Chicken Salad
Healthy Buffalo Chicken Salad
Equipment
- medium pot with lid
- hand or stand mixer
- grater
- medium bowl
- fork
- whisk
- spatula
Ingredients
- 1 lb boneless, skinless chicken breast
- kosher salt & black pepper to taste
- 1 cup full-fat plain greek yogurt or skyr
- ⅓ cup buffalo wing sauce
- ½ tbsp ranch seasoning
- 1 cup chickpeas
- ½ cup grated carrots
- ½ cup finely diced celery
- ⅓ cup chopped green onion
Instructions
- First, add chicken breasts to a medium pot and season with kosher salt & black pepper. Cover with at least 1" of water and bring to a boil. Once boiling, cover with a lid, reduce heat to low and let simmer for about 15 minutes, or until internal temperature reaches 165F. Timing will vary depending on how large/thick your chicken breasts are.1 lb boneless, skinless chicken breast, kosher salt & black pepper
- Meanwhile, add chickpeas to a medium bowl and use a fork (or potato masher) to mash them until mostly broken up. Set aside.1 cup chickpeas
- Once chicken is done cooking, transfer it to a large bowl, or the bowl of a stand mixer, and shred it. Alternative, you can use 2 forks to shred it, but I like the mixer method because it's quicker!
- In another large bowl, whisk together the greek yogurt, buffalo sauce and ranch seasoning until smooth. Then, add in the mashed chickpeas, carrots, celery, green onion and shredded chicken. Use a spatula to stir until evenly coated. Taste and add kosher salt, black pepper & cayenne if you want it spicier!1 cup full-fat plain greek yogurt or skyr, ⅓ cup buffalo wing sauce, ½ tbsp ranch seasoning, ½ cup grated carrots, ½ cup finely diced celery, ⅓ cup chopped green onion
- Place the buffalo chicken salad in the fridge until it has cooled down and the flavors have melded together. Enjoy!
Nutrition
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.