This Buffalo Chicken Chopped Salad is the ultimate mix of spicy heat and cool creaminess. It’s made with lean shredded chicken tossed in zesty buffalo sauce, paired with crisp lettuce, cabbage, tomatoes, avocado, and a drizzle of Greek yogurt ranch for a refreshing, balanced bite. The textures are spot-on—crunchy, creamy, and tender—all in one forkful.
Perfect for meal prepping or a quick weekday lunch, this salad is a nutritious and satisfying way to curb your buffalo wing cravings without the guilt. Customize it with toppings like green onions or crunchy tortilla strips for an extra layer of flavor. Whether you’re a spice lover or just looking for a lighter way to enjoy buffalo chicken, this salad has your name all over it.
Full Recipe
Ingredients:
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2 cups cooked and shredded chicken breast
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1/3 cup buffalo sauce
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1 tablespoon plain Greek yogurt
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3 cups romaine lettuce, chopped
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1 cup cabbage, finely chopped
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1/2 cup cherry tomatoes, halved
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1/4 cup red onion, diced
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1/2 cup shredded carrots
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1/4 cup crumbled feta cheese
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1/2 avocado, diced
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1/4 cup ranch or Greek yogurt-based ranch dressing
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Salt & pepper to taste
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Optional: green onions, tortilla strips for topping
Directions:
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In a small bowl, mix the shredded chicken, buffalo sauce, and Greek yogurt until fully combined.
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In a large mixing bowl, combine the chopped romaine lettuce, cabbage, cherry tomatoes, red onion, shredded carrots, and avocado.
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Add the buffalo chicken mixture to the salad base and toss everything together gently.
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Drizzle with ranch or Greek yogurt ranch dressing, then top with crumbled feta, green onions, and crunchy tortilla strips if using.
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Season with salt and pepper to taste and serve immediately.
Prep Time: 15 minutes | Cooking Time: 0 minutes | Total Time: 15 minutes
Kcal: 320 kcal | Servings: 2 servings
Why You’ll Love This Buffalo Chicken Chopped Salad
Buffalo Chicken Chopped Salad is one of those dishes that proves healthy eating doesn’t have to be bland or boring. It’s a bold, flavorful, and satisfying meal that brings together the tangy heat of buffalo sauce, the creaminess of Greek yogurt, and the crunch of fresh vegetables. This salad is incredibly versatile and easy to throw together, making it a go-to option for busy weekdays, meal prepping, or when you’re simply craving something spicy and refreshing. It hits all the right notes—protein-packed, fiber-rich, low in carbs, and customizable.
What Makes This Salad Unique
What sets this salad apart is its balance. While many buffalo chicken dishes can be heavy and greasy, this version swaps out deep-fried wings for lean, shredded chicken breast, and instead of a heavy blue cheese dressing, it uses a creamy Greek yogurt-based ranch or light dressing. This maintains all the crave-worthy flavor while significantly reducing the fat and calories. You still get that classic buffalo heat, but with a lighter, fresher twist. It’s ideal for anyone following a healthy lifestyle, from fitness enthusiasts to those just looking to eat clean.
Health Benefits of Buffalo Chicken Chopped Salad
This dish is loaded with nutritional benefits. The lean chicken breast provides high-quality protein, which helps with satiety, muscle maintenance, and energy. The Greek yogurt adds a probiotic-rich component that supports gut health and also contributes calcium and protein. Fresh vegetables like romaine, cabbage, carrots, and tomatoes offer essential vitamins, minerals, antioxidants, and dietary fiber, supporting digestion and overall wellness. Avocado adds heart-healthy fats, making the salad more filling and nutrient-dense.
Whether you’re watching your calorie intake or just trying to eat a more balanced diet, this salad delivers a full, hearty meal without leaving you feeling sluggish. It supports weight management, keeps blood sugar levels stable, and nourishes your body with real, whole ingredients.
Meal Prep Friendly and Customizable
One of the best aspects of this recipe is how well it holds up for meal prep. You can easily prepare all the components in advance and store them separately in the fridge. When it’s time to eat, just toss everything together and enjoy a fresh, homemade salad in minutes. It’s a great solution for anyone with a packed schedule who still wants to eat healthy throughout the week.
Customizations are endless. Prefer blue cheese over feta? Swap it in. Want to make it even spicier? Add sliced jalapeños or use a hotter buffalo sauce. Need to make it dairy-free? Use a plant-based yogurt and dressing. You can also add cooked quinoa, brown rice, or crispy chickpeas to bulk it up if needed. Vegetarians can easily replace the chicken with buffalo-spiced tofu or tempeh.
Perfect for Any Occasion
This salad isn’t just for lunches or quick weeknight dinners—it’s also a hit at gatherings, potlucks, or BBQs. It offers a fun twist on the traditional salad and stands out on the table thanks to its vibrant colors and bold flavors. You can serve it as a main course or as a side alongside grilled proteins. It even makes a fantastic wrap filling if you want to change up how you serve it.
Because it’s gluten-free and easy to make dairy-free, it fits a variety of dietary needs, which makes it a great option to serve guests. The buffalo flavor gives it wide appeal among both healthy eaters and those who typically shy away from salads.
Flavor Profile and Texture
Buffalo Chicken Chopped Salad is a total sensory experience. The flavor is spicy and tangy from the buffalo sauce, balanced with the creamy, cooling touch of Greek yogurt dressing. The feta cheese adds a salty, slightly tangy note that complements the heat perfectly.
The texture is just as exciting. Crisp lettuce and cabbage give a sturdy base, while carrots and red onions add crunch and bite. Creamy avocado brings smoothness and richness. Add-ins like tortilla strips, green onions, or even roasted sunflower seeds can introduce additional textures that keep every bite interesting.
Tips for the Best Results
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Use freshly cooked chicken for the best texture and flavor. Rotisserie chicken is also a great time-saver.
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Toss the chicken in the buffalo-yogurt mixture while it’s still warm so it soaks up more flavor.
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Chop all veggies evenly so the salad has a consistent texture and is easier to eat.
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Don’t overdress the salad. It’s best to start with a small amount of dressing and add more as needed.
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Serve immediately after tossing for the best crunch and flavor combination. If making ahead, keep the dressing and toppings separate until serving.
Kid-Friendly and Family Approved
Though the salad has a spicy edge, you can easily make it more family-friendly by adjusting the amount of buffalo sauce or choosing a milder version. Many kids enjoy the familiar flavors of ranch, chicken, and cheese when paired with familiar textures like lettuce and carrots. If you’re introducing younger eaters to salads or spicy foods, this is a great entry point—especially when served with a side of bread, pita, or in a wrap.
Cost-Effective and Made with Pantry Staples
This recipe makes excellent use of ingredients you probably already have on hand. Buffalo sauce, ranch or yogurt, lettuce, and cooked chicken are all easy to find and budget-friendly. You don’t need specialty items, and you can stretch the dish by using whatever extra veggies are in your fridge. It’s an economical meal that doesn’t compromise on taste or nutrition.
How to Serve and Pair It
Serve this salad on its own as a filling lunch or dinner. It also pairs beautifully with sides like roasted sweet potato wedges, a crusty whole grain roll, or a light soup. For drink pairings, a sparkling water with lime, iced tea, or even a light lager or kombucha works well with the bold buffalo flavor. For a full meal spread, serve it with a charcuterie board, hummus and veggie platter, or baked zucchini fries.
Conclusion
Buffalo Chicken Chopped Salad is proof that eating healthy doesn’t mean sacrificing flavor. It’s bold, spicy, fresh, and creamy all at once—making it a delicious and satisfying choice whether you’re meal prepping for the week, throwing together a quick lunch, or impressing guests with a flavor-packed side dish. With its nutrient-dense ingredients, flexible add-ins, and crave-worthy taste, it’s no wonder this salad has become a favorite among health-conscious eaters and flavor lovers alike.
So next time you’re craving the zing of buffalo wings but want to keep things light and nourishing, this salad is your answer. It’s the perfect way to satisfy your cravings while fueling your body with wholesome goodness.