Buffalo Chicken Chopped Salad
Craving the bold, spicy kick of buffalo wings but want something lighter, fresher, and just as satisfying?
This Buffalo Chicken Chopped Salad delivers all the heat, crunch, and creamy goodness—without the guilt!
Fast & easy – ready in 30 minutes
High protein & fiber – keeps you full and satisfied
Customizable – grill, bake, or air fry the chicken!
Whether you’re meal-prepping, looking for a healthier game-day option, or just craving something bold and delicious, this salad is a total game-changer.
Let’s make it!
For Buffalo Chicken
- Chicken – Boneless, skinless chicken breasts marinated in buffalo sauce for bold flavor.
- Buffalo Sauce – Brings that signature spicy kick! Use your favorite store-bought brand or homemade.
- Coconut Aminos – Adds a slight umami depth. (Substitute with soy sauce + water if needed.)
- Salt & Pepper – Enhances the overall seasoning of the chicken.
For the Salad
- Romaine Lettuce – Crisp, fresh, and perfect for holding all the toppings.
- English Cucumber – Adds a cool crunch to balance the spice.
- Carrots – A touch of natural sweetness and crunch.
- Celery – A classic pairing with buffalo flavors!
- Red Onion – A little sharpness to round out the flavors.
For the Toppings
- Blue Cheese Crumbles – Creamy, tangy contrast to the spicy chicken.
- Roasted Chickpeas – Crunchy, protein-packed topping for extra texture.
For the Dressing
- Ranch Dressing – Creamy and cooling to balance the heat.
- Buffalo Sauce – Mixed with ranch for an extra kick! (Adjust to taste.)
Buffalo Chicken Chopped Salad
Ingredients
- ¼ cup buffalo sauce, divided
- 2 tbsp coconut aminos (or 1 tbsp soy sauce + 1 tbsp water)
- Salt and pepper, to taste
- 1¼ lb boneless, skinless chicken breasts
- ½ cup ranch dressing of choice
- 8 cups chopped romaine lettuce
- 1 medium English cucumber, diced (~2 cups)
- 2 medium carrots, peeled and diced (~1 cup)
- 2 celery stalks, diced (~1 cup)
- ¼ cup diced red onion
- ½ cup blue cheese crumbles
- ½ cup roasted chickpeas (such as Biena Sea Salt)
Instructions
1. Marinate the Chicken
- Preheat the grill to medium-high heat (or preheat a skillet over medium-high heat on the stove).
- In a shallow bowl, whisk together 2 tablespoons buffalo sauce, coconut aminos, salt, and pepper.
- Add the chicken, tossing to coat. Let it marinate while the grill heats.
2. Cook the Chicken
- Grill: Place the marinated chicken over indirect heat and grill for 5-7 minutes per side, or until fully cooked (internal temperature of 165°F).
- Stovetop: Heat a skillet and cook for the same time, flipping once. Cooking time may vary based on chicken thickness. (Alternative cooking methods below.)
3. Prepare the Dressing
- In a small bowl, mix ranch dressing with the remaining 1-2 tablespoons buffalo sauce (adjust for heat preference). Refrigerate until ready to use.
4. Assemble the Salad
- Once the chicken is cooked, let it cool slightly, then chop into bite-sized pieces. (This can be done ahead and stored in the fridge for up to 3 days.)
- In a large bowl, combine romaine, cucumber, carrots, celery, red onion, blue cheese, and chicken.
- Drizzle with the prepared dressing and toss well.
5. Serve
- Divide into bowls and top each serving with 2 tablespoons of roasted chickpeas for extra crunch.
- Enjoy immediately!
Alternative Chicken Cooking Methods
If you don’t want to grill or pan-cook the chicken, try these methods:
Baking (Oven)
- Preheat oven to 425°F.
- Place marinated chicken on a baking sheet sprayed with cooking spray.
- Bake for 16-18 minutes until cooked through (165°F internal temp).
Broiling
- Position the oven rack 6 inches below the broiler.
- Place chicken on a sprayed baking sheet and broil for 7-9 minutes per side (14-18 minutes total) until cooked through.
Air Frying
- Preheat the air fryer to 375°F.
- Spray the basket and arrange the chicken in a single layer.
- Air fry for 6 minutes, flip, then cook another 6-7 minutes until done.
1. Can I prep this salad ahead of time?
Yes, this salad is great for meal prep. Cook and cube the chicken up to three days in advance and store it in an airtight container in the fridge.
Chop the vegetables a day ahead and keep them separate to maintain freshness. The dressing can be made ahead and stored in the fridge for up to a week. Assemble the salad just before serving for the best texture.
2. What’s the best way to cook the chicken?
If grilling isn’t an option, here are a few alternatives:
- Stovetop: Sear over medium-high heat for five to seven minutes per side.
- Oven-Baked: Bake at 425°F (218°C) for 16 to 18 minutes.
- Air Fryer: Cook at 375°F (190°C) for six to seven minutes per side.
Each method results in juicy, flavorful chicken.
3. Can I swap or add ingredients?
Yes, this salad is easy to customize:
- Swap blue cheese for feta if you prefer a milder taste.
- Add avocado for creaminess or bell peppers for extra crunch.
- Increase the protein by adding hard-boiled eggs or extra chickpeas.
Feel free to adjust it to your preferences.
4. What’s the best dressing for this salad?
A mix of ranch dressing and buffalo sauce provides a creamy and spicy balance. If you want an alternative:
- Blue cheese dressing offers a tangy, bold flavor.
- A Greek yogurt-based ranch is a lighter, healthier option.
Adjust the buffalo sauce amount to control the spice level.
5. How can I make this salad healthier?
Here are a few simple adjustments:
- Use a Greek yogurt-based dressing instead of regular ranch.
- Swap blue cheese for a lower-fat cheese or use a smaller amount.
- Add more vegetables to increase fiber and nutrients.
- Grill or bake the chicken instead of pan-frying to reduce added fats.
