Buffalo Chicken Salad: A Flavor-Packed, Healthy Twist on a Classic
Buffalo Chicken Salad is a spicy, refreshing dish combining tender Buffalo-sauce-coated chicken with crisp vegetables like romaine lettuce, cherry tomatoes, celery, and carrots. Topped with crumbled blue cheese and a creamy ranch or blue cheese dressing.
Equipment
- Grill, Oven, or Skillet - For cooking the chicken. Choose your preferred method: grill for smoky flavor, oven for even cooking, or skillet for a crispy exterior.
- Small Saucepan - For melting the butter and mixing with the Buffalo sauce.
- Mixing Bowls - To prepare and toss the salad ingredients and Buffalo chicken.
- Cutting Board - For slicing and chopping vegetables and chicken.
- Chef’s Knife - For cutting vegetables and chicken.
- Salad Spinner (optional) - To wash and dry the lettuce and other greens.
- Meat Thermometer - To ensure the chicken is cooked to an internal temperature of 165°F (75°C).
- Tongs or a Slotted Spoon - For handling and tossing the chicken.
- Whisk - For mixing the Buffalo sauce with melted butter (if making from scratch).
- Salad Plates or Large Serving Bowl - For assembling and serving the salad.
- Storage Containers - For storing leftover salad or meal prepping.
Ingredients
- For the Chicken:
- 2 boneless skinless chicken breasts
- 1/2 cup Buffalo sauce (such as Frank’s RedHot)
- 2 tablespoons unsalted butter, melted
- 1 tablespoon olive oil
- Salt and pepper, to taste
- For the Salad:
- 6 cups romaine lettuce, chopped (or mixed greens)
- 1 cup cherry tomatoes, halved
- 1/2 cup celery, thinly sliced
- 1/2 cup shredded carrots
- 1/4 cup red onion, thinly sliced
- 1/2 cup crumbled blue cheese (optional, or substitute with feta)
- For the Dressing:
- 1/2 cup ranch or blue cheese dressing (store-bought or homemade)
- Optional Add-ons:
- Avocado slices
- Croutons
- Hard-boiled eggs
Notes
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Chicken Cooking Tips:
- Grilling: Preheat the grill to medium-high heat. Grill the chicken for about 5-7 minutes per side, depending on thickness. Look for an internal temperature of 165°F (75°C).
- Baking: Preheat the oven to 400°F (200°C). Bake the chicken on a baking sheet for 20-25 minutes, flipping halfway through.
- Pan-Searing: Heat a bit of oil in a skillet over medium-high heat. Sear the chicken for 6-8 minutes on each side until golden brown and cooked through.
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Buffalo Sauce:
- Homemade: Mix 1/2 cup of hot sauce with 2 tablespoons of melted butter for a classic Buffalo sauce. Adjust the butter amount to your preferred level of spiciness.
- Store-Bought: Use your favorite pre-made Buffalo sauce to save time.
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Salad Base Variations:
- Greens: Feel free to use other greens like spinach, arugula, or mixed greens if you prefer.
- Vegetables: Customize with your favorite veggies, such as bell peppers, cucumber, or avocado.
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Cheese Options:
- Blue Cheese: Traditional for Buffalo chicken salads, but if you don’t like it, feta or shredded cheddar can be used instead.
- Creaminess: If you prefer a lighter option, you can use reduced-fat cheese or omit it entirely.
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Dressing Choices:
- Homemade Dressing: Make a healthier version by mixing Greek yogurt with ranch seasoning or blue cheese crumbles.
- Light Dressing: Opt for a lighter ranch or blue cheese dressing to reduce calorie content.
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Meal Prep:
- Storage: Store the cooked chicken and salad ingredients separately to keep the salad fresh. Assemble the salad just before serving to maintain crispness.
- Refrigeration: The Buffalo chicken and salad can be refrigerated for up to 3-4 days.
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Spice Level:
- Adjusting Heat: If you prefer a milder salad, reduce the amount of hot sauce in the Buffalo sauce or mix it with a bit of ranch dressing.
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Serving Suggestions:
- Wraps: Transform the salad into wraps using tortillas for a portable meal.
- Side Dishes: Complement the salad with garlic bread, sweet potato fries, or a light soup.