Buffalo Chicken Salad Recipe: Spicy, Creamy & Delicious
A zesty twist that brings Buffalo wings flavor to a fresh, protein-packed salad.
Buffalo Chicken Salad: The Ultimate Comfort Food Salad
Buffalo chicken salad combines the bold, spicy flavors of Buffalo wings with the fresh, crisp textures of a garden salad. This recipe transforms the classic bar food into a satisfying, well-balanced meal that’s perfect for lunch, dinner, or even meal prep. The combination of tender, seasoned chicken, cooling blue cheese dressing, and fresh vegetables creates a harmonious blend of flavors and textures that will satisfy your Buffalo wing cravings in a healthier format.
What Makes Buffalo Chicken Salad Special
The magic of Buffalo chicken salad lies in its perfect balance of heat and coolness. The spicy Buffalo sauce coating the chicken provides that signature tangy kick, while the creamy blue cheese dressing and fresh vegetables offer a cooling contrast. This dish captures all the flavors you love about Buffalo wings but transforms them into a more nutritious, filling meal.
Unlike traditional Buffalo wings, this salad version allows you to enjoy more vegetables and lean protein while still getting that authentic Buffalo flavor experience. The addition of crisp celery, carrots, and fresh greens not only adds nutritional value but also provides the classic accompaniments that traditionally come with Buffalo wings.
Essential Ingredients for Buffalo Chicken Salad
For the Buffalo Chicken
- Boneless, skinless chicken breasts or thighs – 1.5 pounds, providing the protein base
- Buffalo-style hot sauce – 1/3 cup, for that authentic flavor
- Olive oil – 1 tablespoon, for cooking
- Butter – 1 tablespoon, adds richness to the sauce
- Kosher salt and black pepper – for seasoning
For the Blue Cheese Dressing
- Mayonnaise – 1/2 cup, for creaminess
- Sour cream – 1/2 cup, adds tanginess
- Buttermilk – 1/2 cup, thins the dressing
- Blue cheese crumbles – 3/4 cup divided, for flavor and texture
- White vinegar – 2 teaspoons, for acidity
- Garlic – 1 small clove, grated
For the Salad Base
- Mixed greens or romaine lettuce – 8 cups, chopped
- Celery stalks – 3, thinly sliced
- Carrots – 2 large, grated
- Cherry tomatoes – 1 cup, halved (optional)
Step-by-Step Cooking Instructions
Preparing the Buffalo Chicken
Start by preheating your oven to 450°F. If you’re using chicken breasts, consider butterflying them or cutting them in half horizontally to ensure even cooking and reduce cooking time. Season the chicken pieces generously with kosher salt and black pepper on both sides.
Heat olive oil in an oven-safe skillet over medium-high heat. Once hot, add the chicken pieces and sear for 2-3 minutes per side until golden brown. This initial searing creates a beautiful crust and locks in the juices.
Transfer the skillet to the preheated oven and cook for 15-20 minutes, or until the internal temperature reaches 165°F. Remove from the oven and let the chicken rest for 5 minutes before slicing or shredding.
While the chicken is still warm, toss it with the Buffalo sauce and melted butter. The warm chicken will absorb the flavors better, creating that authentic Buffalo wing taste throughout each piece.
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Making the Perfect Blue Cheese Dressing
In a large mason jar or bowl, combine the mayonnaise, sour cream, buttermilk, and white vinegar. Add the grated garlic and whisk until smooth and well combined. The consistency should be creamy but pourable – add more buttermilk if needed to reach your desired thickness.
Gently fold in 1/2 cup of the blue cheese crumbles, leaving some chunks intact for texture. Season with salt and a generous amount of black pepper. Refrigerate the dressing for at least 30 minutes to allow the flavors to meld together.
Assembling the Salad
In a large salad bowl, combine the chopped lettuce, sliced celery, and grated carrots. The celery is particularly important as it’s a classic accompaniment to Buffalo wings and adds a satisfying crunch that complements the spicy chicken.
Add the warm Buffalo chicken to the salad base and drizzle with about 2/3 of the blue cheese dressing. Toss gently to coat all ingredients evenly. Top with the remaining blue cheese crumbles and serve immediately with extra dressing on the side.
Pro Tips for the Best Buffalo Chicken Salad
Chicken Preparation Tips
Use a meat thermometer to ensure your chicken reaches exactly 165°F. Overcooked chicken will be dry and tough, while undercooked chicken is unsafe to eat.
Let the chicken rest after cooking and before adding the Buffalo sauce. This allows the juices to redistribute and the sauce to adhere better.
Choose your hot sauce wisely – Frank’s RedHot is the classic choice, but you can experiment with other Buffalo-style sauces based on your heat preference.
Dressing Perfection
Make the dressing ahead – Blue cheese dressing actually improves in flavor when made a few hours or even a day in advance.
Adjust consistency with buttermilk or milk to get the perfect drizzling consistency for your salad.
Quality blue cheese matters – Use good quality blue cheese crumbles for the best flavor and texture.
Nutritional Benefits and Modifications
Health Benefits
Buffalo chicken salad offers several nutritional advantages over traditional Buffalo wings. The lean protein from chicken supports muscle health and keeps you satisfied longer. The variety of vegetables provides essential vitamins, minerals, and fiber. When made with a lighter dressing, this salad becomes an excellent option for those watching their caloric intake.
Dietary Modifications
Lower Calorie Version: Use Greek yogurt in place of half the mayonnaise in the dressing, and use less dressing overall.
Dairy-Free Option: Replace the blue cheese dressing with an avocado-based ranch dressing and omit the blue cheese crumbles.
Keto-Friendly: This salad is naturally low in carbs and high in fat, making it perfect for ketogenic diets.
Meal Prep Version: Store components separately and assemble just before eating to maintain freshness and prevent soggy greens.
Serving Suggestions and Variations
Creative Serving Ideas
Transform this salad into different meal formats by serving it in lettuce wraps for a low-carb lunch, or stuff it into pita pockets for a portable meal. You can also serve it alongside grilled corn on the cob and potato wedges for a complete Buffalo-themed dinner.
Flavor Variations
Ranch Buffalo Chicken Salad: Replace the blue cheese dressing with homemade ranch for those who prefer a milder flavor.
Buffalo Chicken Caesar: Use romaine lettuce exclusively and add Caesar dressing mixed with a touch of Buffalo sauce.
Loaded Buffalo Chicken Salad: Add bacon bits, diced avocado, and hard-boiled eggs for an extra indulgent version.
Storage and Meal Prep Tips
For optimal meal prep, store the cooked Buffalo chicken, prepared vegetables, and dressing in separate containers in the refrigerator. The chicken will stay fresh for up to 4 days, while the dressing can last up to a week. Assemble individual portions just before eating to maintain the best texture and flavor.
If you prefer to partially prepare the salad ahead of time, combine the lettuce and harder vegetables like carrots and celery, but keep the chicken and dressing separate until serving.
Frequently Asked Questions (FAQs)
Q: Can I use leftover rotisserie chicken for this recipe?
A: Absolutely! Shred the rotisserie chicken and toss it with buffalo sauce and a little melted butter. Heat it briefly in the microwave or skillet to warm through before adding to the salad.
Q: How spicy is this salad?
A: The spice level depends on your hot sauce choice. Frank’s RedHot provides moderate heat, but you can adjust the amount or choose a milder sauce. The blue cheese dressing helps cool the heat.
Q: Can I make this salad ahead of time?
A: It’s best to store components separately and assemble just before serving. However, you can prep everything up to 2 days ahead and combine when ready to eat.
Q: What can I substitute for blue cheese?
A: Ranch dressing works well as a substitute, or you can use a combination of ranch and a small amount of buffalo sauce mixed in for flavor.
Q: Is this salad keto-friendly?
A: Yes, this salad is naturally low in carbohydrates and high in healthy fats from the dressing, making it perfect for ketogenic diets.
Conclusion
Buffalo chicken salad represents the perfect marriage of comfort food flavors and healthy eating. This recipe delivers all the satisfaction of Buffalo wings while providing the nutrition and freshness of a well-balanced salad. Whether you’re looking for a quick weeknight dinner, a meal prep option, or a crowd-pleasing dish for entertaining, this Buffalo chicken salad fits the bill perfectly.
The combination of spicy, tender chicken with cool, creamy dressing and crisp vegetables creates a textural and flavor experience that’s both familiar and satisfying. With the flexibility to adjust spice levels and modify ingredients to suit dietary needs, this recipe can become a staple in your meal rotation that never gets old.
References
- https://www.thepioneerwoman.com/food-cooking/recipes/a32434651/buffalo-chicken-with-blue-cheese-salad-recipe/
- https://www.thepioneerwoman.com/food-cooking/recipes/a61804055/buffalo-chicken-pasta-recipe/
- https://www.youtube.com/watch?v=bHY03BVtPnQ
- https://www.youtube.com/watch?v=qzWSF90e1bg
- https://www.thepioneerwoman.com/food-cooking/recipes/a11643/buffalo-chicken-salad/
- https://www.thepioneerwoman.com/food-cooking/meals-menus/g38686285/buffalo-chicken-recipes/
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