High Protein Buffalo Chicken Salad (Healthy & Easy)

If you’re craving something spicy, creamy, and packed with protein, this High Protein Buffalo Chicken Salad is calling your name. Think of it as the best parts of buffalo wings—minus the mess, plus a healthy twist that’ll keep you full for hours. Whether you’re trying to sneak in more protein or just need a quick lunch that doesn’t taste “diet-y,” this salad’s got you covered.

I love that it uses simple, everyday ingredients like shredded chicken, Greek yogurt, and buffalo sauce, yet still manages to feel like a treat. The best part? It’s ready in under 10 minutes. That means even on your busiest days (you know, those days when lunch is usually a granola bar and coffee), you can whip up something satisfying and actually nourishing.

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What is High Protein Buffalo Chicken Salad?

High Protein Buffalo Chicken Salad is a zesty, creamy chicken mix made with Greek yogurt instead of mayo, giving you all the flavor and texture of classic chicken salad with fewer calories and more protein. It’s got that signature buffalo kick that makes your taste buds dance but balanced with cooling celery and tangy lemon juice. Perfect for meal prep, this salad stores beautifully in the fridge for a few days, making it a go-to for healthy lunches or quick snacks.

You can scoop it onto crackers, stuff it into a wrap, or even serve it over a bed of lettuce for a lighter option. It’s like having buffalo chicken wings reimagined as a guilt-free, protein-packed lunch that won’t weigh you down.

Reasons to Try High Protein Buffalo Chicken Salad

If you’re anything like me, lunch often ends up being whatever’s easiest—which sometimes means skipping it altogether or grabbing something less than nutritious. That’s where this High Protein Buffalo Chicken Salad saves the day. It’s quick, budget-friendly, and ridiculously versatile. The high protein content keeps you satisfied longer (so you’re not rummaging through the pantry an hour later), while the buffalo flavor keeps things exciting.

Plus, it’s a great way to repurpose leftover or rotisserie chicken. Whether you’re trying to eat healthier, lose weight, or just add some variety to your meal rotation, this salad checks every box. For more high-protein ideas, check out my Easy Mediterranean Chicken Bowls—another powerhouse lunch that’s just as flavorful.

Ingredients Needed to Make High Protein Buffalo Chicken Salad

• 4 cups shredded chicken (use cooked leftover or rotisserie chicken)
• 2 stalks celery, finely chopped (about ½ cup)
• 4 stalks green onion, finely chopped
• 1 cup plain Greek yogurt
• ⅓ cup buffalo sauce (adjust for spice level)
• Juice of ½ large lemon
• 1 teaspoon garlic powder
• ½ teaspoon paprika
• ¼ teaspoon kosher salt (add more to taste)
• ¼ teaspoon black pepper

Instructions to Make High Protein Buffalo Chicken Salad – Step by Step

Step 1: Shred the Chicken

Start by shredding your chicken. You can use two forks and pull the meat apart the old-fashioned way, or if you’re short on time, toss the chicken into a mixing bowl and use a hand mixer on low. It does the job in seconds—seriously, it’s a game-changer for busy cooks. You’ll want fine shreds so that every bite gets coated evenly with buffalo dressing.

Step 2: Chop the Veggies

Next, finely chop the celery and green onions. These veggies aren’t just for crunch—they balance out the heat and give this salad that classic “chicken wing and ranch dip” vibe. Plus, they add freshness that keeps the salad from feeling too heavy.

Step 3: Mix the Base

In a large bowl, combine the Greek yogurt, buffalo sauce, lemon juice, garlic powder, paprika, salt, and pepper. Stir it together until smooth. The yogurt acts as a creamy base that keeps this salad high in protein and lower in fat than traditional mayo-based versions. If you like it extra spicy, go ahead and pour in a little more buffalo sauce.

Step 4: Combine Everything

Add your shredded chicken, celery, and green onions to the bowl with the dressing. Use a large spoon or spatula to mix everything until the chicken is fully coated. You’ll see the creamy orange hue spread beautifully through the mix—this is when you’ll know it’s ready. Taste and adjust seasoning as needed.

Step 5: Chill and Serve

While you can eat it right away, letting the salad chill for 15–30 minutes in the fridge helps the flavors meld together. Serve it as is, or scoop it up with celery sticks, crackers, or pita chips. You can also spread it between slices of whole-grain bread or roll it up in a wrap for a grab-and-go lunch.

Step 6: Optional Add-Ins

If you’re feeling creative, toss in a little crumbled blue cheese or diced avocado. It adds richness and makes the salad feel indulgent without sacrificing nutrition.

What to Serve with High Protein Buffalo Chicken Salad

This salad pairs perfectly with crisp veggies like carrots, cucumbers, or celery for a refreshing crunch. It’s also fantastic inside lettuce wraps for a low-carb meal. For something heartier, serve it alongside Easy Garlic Butter Beef Cheeseburger Rollups or even with a cup of soup for a cozy lunch combo. And if you love the buffalo flavor as much as I do, you’ll also adore my Easy Cowboy Butter Chicken Bites.

Key Tips for Making High Protein Buffalo Chicken Salad

Use fresh lemon juice instead of bottled—it makes a big difference in flavor. If you’re sensitive to spice, start with less buffalo sauce and add more after tasting. Greek yogurt gives a tangy creaminess, but if you prefer a richer texture, try mixing in a spoonful of light mayo. And remember, the chicken you use matters—rotisserie chicken gives extra flavor, but leftover grilled chicken adds a smoky twist.

Storage and Reheating Tips for High Protein Buffalo Chicken Salad

Store leftovers in an airtight container in the fridge for up to 4 days. The salad tastes even better the next day as the flavors settle. Since it’s meant to be eaten cold, there’s no reheating needed—just stir it before serving. If it seems a little dry after a day or two, mix in a small spoonful of Greek yogurt to freshen it up.

FAQs

Can I use canned chicken? Yes! Just drain it well and fluff it up before mixing.
Can I make it dairy-free? Absolutely—swap Greek yogurt with a dairy-free alternative like Kite Hill or Forager.
Is it spicy? It depends on your buffalo sauce. If you prefer mild, use less; if you love heat, add more!
Can I meal prep it? Definitely. This salad holds up beautifully in the fridge for several days, making it a fantastic meal prep option.

Final Thoughts

This High Protein Buffalo Chicken Salad is one of those recipes that proves healthy doesn’t mean boring. It’s spicy, satisfying, and seriously easy to make. Whether you’re meal prepping for the week or throwing together a quick lunch, this recipe will keep you fueled and happy. If you’re craving more high-protein comfort food, don’t miss my Spinach Artichoke Chicken with Cottage Cheese for another delicious option.

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