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    Home » Recipes » Main Dish » Easy Meals

    Buffalo Chicken Salad

    Published: Jul 15, 2013 · Updated: Aug 22, 2024 · Post may contain affiliate links

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    bowl of buffalo chicken salad with text overlay that says easy, high protein, no mayo buffalo chicken salad.

    Easy Buffalo Chicken Salad is a spicy, flavorful version of chicken salad. Made without mayo or ranch dressing but has all the delicious flavors of Buffalo Chicken Dip. Great for meal prep and using up leftover rotisserie chicken

    white bowl of buffalo chicken salad next to fresh cilantro, a green napkin, blue cheese, and buffalo wing sauce.
    Jump to:
    • About Buffalo Chicken Salad
    • Ingredients
    • How to Make Buffalo Chicken Salad
    • Recipe Tips
    • Variations
    • Frequently Asked Questions
    • Nutrition Benefits
    • What to Serve with Buffalo Chicken Salad
    • Buffalo Chicken Salad Recipe

    About Buffalo Chicken Salad

    This healthy Buffalo Chicken Salad recipe has spicy wing sauce, rich blue cheese, tangy yogurt, crunchy celery, and chicken... all mixed together. (So it isn't a lettuce-based salad though you could certainly serve this over lettuce.)

    Think Buffalo Chicken Dip in chicken salad form.

    No ranch dressing, cream cheese, or mayo needed.

    Chicken salad is excellent to keep in the fridge, so you always have a high protein, satisfying and delicious meal at the ready.

    Love chicken salad? Check out these Mayo Free Chicken Salad Recipes!

    Each bite of this healthy buffalo chicken chicken salad has a balance of spicy, tangy, rich, and cooling flavors.

    While I am not a big fan of yogurt in chicken salad (I prefer cottage cheese chicken salad), the tanginess of the plain yogurt in this recipe works so well to balance out the spiciness of the buffalo wing sauce.

    Another great reason to make this recipe is for the times you have leftover buffalo wing sauce in the fridge from making Buffalo Brussels Sprouts, Buffalo Chicken Dip or Crock Pot Buffalo Chicken Chowder.

    "We had leftover bufalo sauce from chicken dip and I found this recipe. Loved it!! So simple and really good. thanks!"

    - Anabel

    counter with fresh celery, parsley, container of blue cheese, container of greek yogurt, bowl of shredded chicken, bowl of buffalo sauce, and spice jars of garlic powder, salt, and crushed red pepper.

    Ingredients

    Yogurt: Plain, strained-style yogurt in best for this recipe, like Greek yogurt, Skyr/Icelandic yogurt, or other strained-style yogurt. Regular plain yogurt will be too thin and cause your chicken salad to be watery.

    Wing sauce: Use wing sauce or buffalo wing sauce and not hot pepper sauce because that will turn this into inedible peppery chicken salad.

    Ingredient Tip

    Wing sauce is different from hot pepper sauce, so be sure that you get wing sauce or buffalo wing sauce.

    Chicken: Chicken salad is a great way to use up leftover cooked chicken from a rotisserie chicken, roasted chicken, chicken cooked in a crock pot, or grilled chicken.

    Typically, I prefer white meat chicken and use boneless skinless chicken breast for chicken salad, but honestly, any part you have works fine.

    You can also easily poach the chicken or cook in a skillet and let cool & shred before stirring into the yogurt-wing sauce mixture.

    Celery: Fresh diced celery gives a nice contrast of textures, and it helps freshen up the Buffalo Chicken Salad. Similar to the fresh herbs, I think it really makes this chicken salad taste great. Plus, I like to serve it with celery sticks.

    Garlic: Both fresh and powdered garlic work well in this recipe. Garlic powder is easier since you don't have to peel or mince. But for more authentic garlic flavor, use fresh.

    Red pepper flakes: Adding red pepper flakes is optional, so omit if you want to tone down the spiciness.

    Salt: Salt is option, especially since the wing sauce already has a lot of sodium and cheese adds even more. However, I think even the smallest pinch helps enhance the flavor.

    Blue cheese: A little bit of blue cheese goes a long way, and the blue cheese is so tasty in this chicken salad. In my opinion, buying a piece of blue cheese and crumbling it at home gives better flavor than buying the blue cheese crumbles. However, if you like a more mellow blue cheese flavor, the blue cheese crumbles are great in this recipe.

    And while I love the kick blue cheese gives this chicken salad, if you do not like blue cheese, you can skip it. It can easily be replaced or omitted.

    Herbs: Fresh parsley brightens the Buffalo Chicken Salad and in my opinion, is a must in this buffalo chicken salad recipe. Cilantro or dill can also be used, but use half of the amount of cilantro or dill than the recipe calls for and add more as needed.

    Recipe Cost

    • plain Greek yogurt ⅔ cup: $0.75
    • wing sauce ⅓ cup: $1.28
    • garlic 1 clove: $0.06
    • red pepper flakes ¼ tsp: $0.10
    • cooked chicken breast 1 pound: $4.96
    • celery 3 stalks: $0.42
    • fresh parsley ¼ cup: $0.25
    • blue cheese 2 ounces: $1.12

    TOTAL COST: $8.24 or $1.38/serving (Based on San Diego grocery stores 2024)

    Note that this is not the recipe; it's simply to show the cost breakdown of ingredients. Scroll down to the full recipe to see the specific ingredients and directions.

    Budget-Friendly Tips

    • Buy chicken breast in a larger package since it usually costs less per ounce. Freeze extra chicken or make Easy Chicken and Gravy, Chicken Hash, or Chicken Apple Curry for dinner.

    How to Make Buffalo Chicken Salad

    chicken breast chopped on a cutting board with a knife.
    1. Step 1: Chop chicken and set aside.
    clear bowl with yogurt, buffalo wing sauce, and garlic powder with a silver spoon.
    1. Step 2: To a bowl, add yogurt, wing sauce, garlic, and red pepper flakes.
    silver spoon stirring together wing sauce with greek yogurt in a clear bowl.
    1. Step 3: Stir together.
    clear bowl with silver fork with shredded chicken, yogurt, and buffalo wing sauce.
    1. Step 4: Add in chicken, and stir well.
    clear bowl with shredded chicken coated in buffalo wing sauce and yogurt with chopped celery, blue cheese crumbled, and fresh parsley.
    1. Step 5: Stir in celery, parsley, and blue cheese.
    clear bowl with buffalo chicken salad after stirring together with a silver fork.
    1. Step 6: Taste and enjoy!

    Recipe Tips

    How to Fix a Mistake

    • Too much wing sauce: add a little more yogurt and chicken.
    • Tastes too salty: add more chicken, celery and/or yogurt.
    • Forgot parsley: add cilantro, dill or use dried parsley. Or skip the herbs and add a tablespoon of fresh lemon juice or ½ teaspoon lemon zest.
    • Not spicy enough: add an extra ¼ teaspoon red pepper flakes or ⅛ teaspoon cayenne pepper.
    • Lacks flavor: allow the chicken salad to sit for at least 30-60 minutes before adding more wing sauce, blue cheese, or red pepper flakes. You can also add lemon juice or additional herbs to enhance the flavor.
    white bowl with buffalo chicken salad surrounded by a green napkin, buffalo wing sauce, and fresh parsley.

    Make-Ahead Ideas

    Chicken salad is best made ahead of time, and this chicken salad with buffalo sauce is no exception.

    There's nothing special to do other than I highly recommend making a double batch, so you don't run out too quickly.

    Storage Suggestions

    Keep in an airtight container in a glass or plastic container in the fridge for up to 5 days.

    It's best to keep this cold or on ice when not in the fridge, and make sure to not leave it out at room temperature for longer than 2 hours.

    I do not recommend freezing chicken salad because the consistency is not right after defrosting.

    two containers on a white counter with no mayo chicken salad and buffalo chicken salad.

    Variations

    Ingredient Substitutions

    Garlic: You can use one clove fresh minced garlic in place of the garlic powder.

    Herbs: You can use cilantro or dill in place of parsley, but start by using half the amount and increase as needed.

    If you must skip the fresh herbs, you can use dried herbs or add lemon. Use 1 teaspoon dried parsley in place of the fresh.

    For the lemon, add ½ teaspoon lemon zest and/or 1-2 tablespoons lemon juice to give it a little extra flavor that will be lacking without the freshness of the herbs.

    Blue cheese: Not a fan of blue cheese? Use feta or gorgonzola or omit it.

    clear bowl with a silver fork and greek yogurt, wing sauce, red pepper flakes, and garlic powder.

    How to Make Allergy-Friendly

    Depending on the wing sauce you use, this is nut free, gluten free, soy free, and egg free. Be sure to check the ingredients lists to make sure it doesn't have the allergen you are trying to avoid.

    If you want to make this dairy free, make your own wing sauce and use dairy free butter. Also, use a dairy free yogurt and omit blue cheese.

    white bowl with buffalo chicken salad surrounded by a green napkin, fresh cilantro, bowl of buffalo sauce, bottle of sauce, and container of blue cheese crumbles.

    Frequently Asked Questions

    Is buffalo chicken high in sodium?

    Buffalo wing sauce is high in sodium, so buffalo chicken salad is higher in sodium.
    You can try using less wing sauce to decrease the sodium content.

    Is Buffalo Chicken Salad healthy?

    While it's hard to pinpoint exactly what "healthy" is for each person, this Buffalo Chicken Salad with greek yogurt is high in protein and is a great recipe to get more veggies in your life since it pairs well with celery, bell peppers, carrots, and lettuce (as a salad or lettuce wrap).

    Instead of focusing how many calories are in any recipe, I like to think about whether the recipe is delicious, satisfying and filling. And this recipe checks all three boxes. [But the nutrition facts for calories in the Buffalo Chicken Salad are included below the recipe if you'd like to know.]

    The only thing you might want to consider with this recipe is that the sodium content is higher than regular chicken salad because of the buffalo wing sauce. If that is a problem, try another chicken salad recipe like Curry Avocado Chicken Salad and Hummus Chicken Salad.

    Nutrition Benefits

    Yogurt provides your body with beneficial probiotics to promote gut health, immunity and digestion, and it is also a good source of Calcium for strong bones.

    Chicken breast is full of protein, vitamins, and minerals. Learn more about the protein in chicken breast here.

    For example, chicken has Niacin which is important for cell growth and function, Vitamin B6 & Magnesium for supporting your nervous system, and Pantothenic Acid that helps your body break down macronutrients.

    plate with buffalo chicken salad on lettuce leaves next to fresh cilantro and blue cheese crumbles.

    What to Serve with Buffalo Chicken Salad

    Serve Buffalo Chicken Salad with celery sticks & crackers for a snack, over lettuce or in lettuce wraps for a light lunch, or on bread for a Buffalo Chicken Salad Sandwich.

    Or try serving in cucumber slices like these Cucumber Chicken Salad Bites.

    Note that chicken salad is low in carbs, so add a serving or two of carbohydrates (like fruit, crackers, chips, bread, etc.) to make this a more substantial meal.

    Buffalo Chicken Salad Serving Tip

    This is great for meal prep, so make a batch at the beginning of the week to have high-protein lunch and snacks.

    clear bowl with blue cheese crumbles, chopped celery, fresh chopped parsley, and chicken covered in yogurt and buffalo wing sauce.

    Final thoughts:

    If you're looking for a way to liven up chicken salad, this recipe for Buffalo Chicken Salad does the trick! 

    You'll love having this delicious, high-protein chicken salad on hand for the week, and it's great for meal prep.

    Plus, it's a creative way to use up rotisserie chicken and leftover buffalo wing sauce.

    MORE CHICKEN SALAD RECIPES YOU'LL LOVE:

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      Chicken Salad without Mayo
    • grey plate with lettuce and avocado chicken salad next to fresh lemon and avocado.
      Avocado Chicken Salad
    • white and black napkin with plate of pita chips, celery, and red bell peppers, and a bowl of chicken salad with pita chip in bowl
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    • Curry Avocado Chicken Salad from Living Well Kitchen
      Curry Avocado Chicken Salad
    white bowl of buffalo chicken salad next to fresh cilantro, a green napkin, blue cheese, and buffalo wing sauce.

    Buffalo Chicken Salad Recipe

    Buffalo Chicken Salad is a spicy, flavorful version of chicken salad. Made without mayo or dressing but has all the delicious flavors of Buffalo Chicken Dip
    5 from 3 votes
    Print Rate
    Prep Time: 15 minutes minutes
    Cook Time: 0 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 6
    Author: Meme
    Total Cost: $8.24 or $1.38/serving

    Ingredients

    • 12 ounces cooked chicken breast chopped or shredded (about 4 cups loosely packed)
    • ½ cup Greek yogurt plain
    • ¼ cup wing sauce
    • ¼ teaspoon garlic powder
    • ⅛ teaspoon red pepper flakes
    • ½ cup diced celery (2 stalks)
    • ¼ cup minced fresh parsley or cilantro
    • 2 ounces blue cheese crumbled (about ½ cup)

    Instructions

    • Chop or shred the chicken, and set aside.
      chicken breast chopped on a cutting board with a knife.
    • Whisk together Greek yogurt, wing sauce, garlic powder, and red pepper flakes until completely combined.
      clear bowl with yogurt, buffalo wing sauce, and garlic powder with a silver spoon.
    • Add in shredded chicken, and stir until completely combined.
      clear bowl with silver fork with shredded chicken, yogurt, and buffalo wing sauce.
    • Stir in celery, parsley, and blue cheese.
      clear bowl with shredded chicken coated in buffalo wing sauce and yogurt with chopped celery, blue cheese crumbled, and fresh parsley.
    • Refrigerate for at least 30 minutes before serving. Taste and adjust seasoning as needed. Enjoy!
      clear bowl with buffalo chicken salad after stirring together with a silver fork.

    Notes

    *Makes 3 cups
    *I use the tiniest pinch of salt to enhance the flavor just a little bit. Can easily be omitted.
    *Keep covered in refrigerator for up to 5 days.
    *Recipe based on this one from PreventionRD

    What to Use in This Recipe

    red, orange, and green mixing bowls
    Bowl
    red spoon
    Spoon
    glass containers
    Glass Storage Containers
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    Meme

    This post was originally published on July 15, 2013. Text, recipe, and photos have been updated.


    Buffalo Chicken Salad Nutrition Facts

    Nutrition Facts
    Buffalo Chicken Salad Recipe
    Serving Size
     
    0.5 cup
    Amount per Serving
    Calories
    140
    % Daily Value*
    Fat
     
    5
    g
    8
    %
    Saturated Fat
     
    2
    g
    13
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Cholesterol
     
    56
    mg
    19
    %
    Sodium
     
    472
    mg
    21
    %
    Potassium
     
    231
    mg
    7
    %
    Carbohydrates
     
    1
    g
    0
    %
    Fiber
     
    0.2
    g
    1
    %
    Sugar
     
    1
    g
    1
    %
    Protein
     
    21
    g
    42
    %
    Vitamin A
     
    345
    IU
    7
    %
    Vitamin C
     
    4
    mg
    5
    %
    Calcium
     
    84
    mg
    8
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.


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    Comments

    1. Anabel

      January 17, 2020 at 7:54 pm

      5 stars
      We had leftover bufalo sauce from chicken dip and I found this recipe. Loved it!! So simple and really good. thanks!

      Reply
      • Meme

        January 20, 2020 at 2:17 pm

        hooray!! So happy you enjoyed it!

        Reply
    2. Trasey

      February 28, 2021 at 11:24 am

      Wonderful! I wanted a recipe similar to a local restaurant, Chicken Salad Chick, and this does the trick! The blue cheese is a wonderful addition!

      Reply
      • Meme

        March 04, 2021 at 4:22 pm

        Oh yay!!! And I love Chicken Salad Chick. Their fancy Nancy chicken salad is delish!

        Reply
    3. Amy

      June 11, 2021 at 2:30 pm

      5 stars
      Just made this and had it for lunch. So delicious! I will definitely be making this again and checking out some of your other chicken salad recipes. Thank you, Meme!

      Reply
      • Meme

        June 24, 2021 at 3:18 pm

        WOOHOO!! Isn't it so simply and SO delicious?! I'm so happy you enjoyed it. Thanks for sharing 🙂

        Reply
    5 from 3 votes (1 rating without comment)

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    Meme holding Watson at a restaurant in san diego.

    Hi, I'm Meme!

    A thirty-something registered dietitian nutritionist here to help you enjoy food, make eating easier, and live free of diets & shame.

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