Name: Healthy Buffalo Chicken Salad (High Protein Recipe)
Prep time: 15 min
Total time: 15 min
Yield: 6
Cuisine: American
Ingredients: 3/4 cup blended cottage cheese; 1/2 cup Frank's Buffalo sauce; 1/2 ranch seasoning packet; 1 tsp garlic powder; 1/2 tsp black pepper; 3 cups cooked shredded chicken breast; 3 celery sticks, finely chopped; 2 carrots, finely chopped; 1/2 yellow onion, finely chopped

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This Healthy Buffalo Chicken Salad is spicy, creamy, and protein-packed! Made with shredded chicken, crunchy veggies, and a tangy Buffalo ranch dressing.

If you’re a Buffalo sauce addict (same), then get ready because this Healthy Buffalo Chicken Salad is about to be your new go-to meal prep obsession. It’s spicy, creamy, crunchy, protein-packed, and takes zero effort to throw together.

We’re talking tender shredded chicken with crisp celery, carrots, and red onion. Then a spicy, ranch-seasoned dressing made with blended cottage cheese instead of mayo (because we love a high-protein hack).

Toss in some Franks Buffalo sauce, a little garlic powder, and black pepper and BOOM—you’ve got the perfect balance of heat, crunch, and creamy deliciousness.

Not only is this Buffalo chicken salad easy AF to make, but it’s also versatile. Pile it onto a sandwich, wrap it in lettuce, scoop it up with crackers, or just grab a fork and dig straight in (no judgment here).

Plus, it’s way healthier than your typical mayo-heavy chicken salad, so you can enjoy every bite without the guilt.

Ready to spice up your meal prep game? Let’s do this.

If you love spicy buffalo sauce you may also enjoy my High Protein Buffalo Chicken Crunchwrap or my Spicy Buffalo Chicken Caesar Wraps.

Table of Contents

WHY YOU’LL LOVE THIS HEALTHY BUFFALO CHICKEN SALAD RECIPE

All the Buffalo Flavor, None of the Guilt – This salad is spicy, creamy, and packed with bold Buffalo sauce flavor, but made with high-protein cottage cheese instead of mayo for a lighter twist.
Protein-Packed & Satisfying – With shredded chicken and blended cottage cheese, this recipe is high in protein and keeps you full for hours.
Crunch in Every Bite – The celery, carrots, and red onion give this salad the perfect fresh, crunchy texture, just like a plate of Buffalo wings (minus the mess).
Meal-Prep Magic – Whip up a batch and enjoy it all week long in sandwiches, wraps, lettuce cups, or straight from the bowl.
So Easy, It’s Almost Effortless – Mix everything together in under 10 minutes, and you’ve got a flavorful, healthy meal ready to go.
Buffalo + Ranch = The Ultimate Combo – The ranch seasoning mixed into the dressing takes this salad to another level—because Buffalo sauce and ranch just belong together.
Super Versatile – Serve it on toast, in a wrap, over greens, or as a dip for crackers and veggies—no wrong way to enjoy it!
Spicy, Creamy, and Completely Addictive – If you love Buffalo wings, ranch, and bold flavors, this salad will be your new go-to.

SIMPLE INGREDIENTS YOU NEED FOR THIS EASY BUFFALO CHICKEN SALAD RECIPE

You will need the following ingredients listed below to make this quick meal (the detailed instructions, nutritional information and full recipe are in the printable recipe card at the bottom of this post):

Pre-cooked Chicken (Shredded) – The protein-packed base of this salad. For ease you can also use a store-bought rotisserie chicken.
Celery & Carrots – Adds that crunch factor and classic Buffalo wing vibes.
Red Onion – Brings a little sharpness and extra flavor. Could also use green onions if desired.
Blended Cottage Cheese – Our secret weapon for a creamy, high-protein dressing. Can also use plain greek yogurt.
Frank’s Red Hot Buffalo Sauce – The star of the show—spicy, tangy, and iconic.
Ranch Seasoning Packet – Because Buffalo + ranch = perfection.
Garlic Powder & Black Pepper – Enhances the flavor without overpowering.
Optional – fresh dill or other fresh herbs, onion powder, blue cheese dressing, blue cheese crumbles, cherry tomatoes, homemade ranch dressing, a bit of salt, etc.

HOW TO MAKE THIS DELICIOUS BUFFALO CHICKEN SALAD RECIPE

Blend the Dressing – In a small blender or food processor, blend the cottage cheese, Buffalo sauce, ranch seasoning, garlic powder, and black pepper until smooth and creamy.
Mix It Up – In a large bowl, toss the shredded chicken, celery, carrots, and red onion together.
Pour & Stir – Add the Buffalo cottage cheese dressing to the chicken mixture and stir until everything is fully coated and looking irresistible.
Chill & Serve – Let it sit in the fridge for at least 30 minutes so the flavors can do their thing. Then, serve however you like—on toast, in lettuce wraps, or straight from the bowl with a fork.

STORING LEFTOVER CHICKEN SALAD

Refrigerate for Maximum Freshness – Store leftover Buffalo chicken salad in an airtight container in the fridge for up to 4-5 days.
Give It a Stir Before Serving – The dressing may settle slightly, so just give it a quick stir before eating to bring back that creamy texture.
Avoid Freezing – Because of the blended cottage cheese and fresh veggies, this chicken salad doesn’t freeze well—it will separate and become watery when thawed.
Keep It Separate for Meal Prep – If making ahead, store the chicken mixture and dressing separately, then mix before serving to keep the veggies crunchy.
Make It Fresh Again – If the salad starts to dry out after a few days, add a little extra Buffalo sauce or a spoonful of Greek yogurt to freshen it up.
Best Served Cold – This salad is perfect straight from the fridge, no reheating needed!

TIPS AND TRICKS FOR BEST RESULTS

Blend the Cottage Cheese Until Smooth – No one wants chunky dressing! Use a high-speed blender or food processor to get that creamy, mayo-like texture.
Use Rotisserie Chicken for Easy Prep – Shredding pre-cooked rotisserie chicken makes this salad come together in minutes—total meal-prep hack.
Adjust the Buffalo Sauce to Your Heat Preference – Love it extra spicy? Add more Frank’s Buffalo Sauce! Prefer a milder kick? Start with less and taste as you go.
Chop the Veggies Small for the Best Texture – Dice the celery, carrots, and red onion into small pieces so you get crunch in every bite without overpowering the creamy chicken.
Let It Chill Before Serving – If you have time, let the salad sit in the fridge for at least 30 minutes to let the flavors meld together perfectly.
Use a Ranch Packet for the Easiest Flavor Boost – Ranch seasoning levels up the dressing instantly without needing a long list of spices.
Customize Your Texture – Want it extra creamy? Add a spoonful of Greek yogurt. Prefer it chunkier? Use less blended cottage cheese.
Keep It Crunchy – If meal prepping, store the chopped veggies separately and mix them in just before serving for the freshest crunch.
Serve It Your Way – Eat it in lettuce wraps, on sandwiches, with crackers, carrot sticks, celery sticks, or straight from the bowl with a fork—no wrong way to enjoy it!

FAQS

WHAT ARE SOME DIFFERENT WAYS TO SERVE THIS HEALTHY BUFFALO CHICKEN SALAD

So many options! Eat it on a sandwich, in lettuce wraps, with crackers, stuffed in a bell pepper, or straight from the bowl. It’s also a great meal over crunchy romaine lettuce for a Buffalo chicken salad bowl!

IS THIS HEALTHY BUFFALO SALAD A GOOD OPTION FOR MEAL PREP?

Yes! Store it in meal prep containers at the beginning of the week, and you’ll have a quick, high-protein lunch ready to go.

CAN I USE CHICKEN THIGHS INSTEAD OF BONELESS SKINLESS CHICKEN BREASTS?

Absolutely! Chicken thighs have lots of flavor and stay extra juicy. Just make sure they’re fully cooked to an internal temperature of 165°F before shredding.

WHAT’S THE BEST WAY TO GET EXTRA CRUNCH?

Add extra crunchy veggies like bell peppers, shredded cabbage, or chopped crunchy romaine lettuce to give your salad more texture.

Other High Protein Food For Busy Weeknights You May Enjoy!

Yield: 6 servings

Healthy Buffalo Chicken Salad (High Protein Recipe)

This Healthy Buffalo Chicken Salad is spicy, creamy, and protein-packed! Made with shredded chicken, crunchy veggies, and a tangy Buffalo ranch dressing.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

3/4 cup blended cottage cheese
1/2 cup Frank's Buffalo sauce
1/2 ranch seasoning packet
1 tsp garlic powder
1/2 tsp black pepper
3 cups cooked shredded chicken breast
3 celery sticks, finely chopped
2 carrots, finely chopped
1/2 yellow onion, finely chopped

Instructions

In a small blender or food processor, blend the cottage cheese, Buffalo sauce, ranch seasoning, garlic powder, and black pepper until smooth and creamy.
In a large bowl, toss the shredded chicken, celery, carrots, and onion together.
Add the Buffalo cottage cheese dressing to the chicken mixture and stir until everything is fully coated and looking irresistible.
Let it sit in the fridge for at least 30 minutes so the flavors can do their thing. Then, serve however you like—on toast, in lettuce wraps, or straight from the bowl with a fork.

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 221Total Fat: 11gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 66mgSodium: 543mgCarbohydrates: 6gFiber: 1gSugar: 3gProtein: 23g

The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.

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