Fully Loaded Buffalo Chicken Salad

This salad is for all the Buffalo chicken lovers! Whether it’s on a sports bar menu, at a fast-food joint or served up at a backyard cookout, Buffalo chicken is one of those finger-licking good comfort foods we just can’t resist. Spicy, saucy and downright crave-worthy, it’s a go-to favorite for game days, late-night bites and everything in between.

Now, I’ll be the first to admit that Buffalo chicken isn’t exactly known for being “healthy.” But that’s where my Fully Loaded Buffalo Chicken Salad comes in.

It’s got all the bold, tangy and spicy flavors you love, but in a fresh, veggie-packed bowl that’s gluten-free, keto-friendly and full of nourishing ingredients. Whether you’re planning a game-night spread, looking for a satisfying meal-prep option or just craving that Buffalo kick, this salad brings the heat without the guilt.

Bowl Insights

So, what exactly is Buffalo chicken? Well, legend has it that this fiery favorite was born in 1964 at a family-owned bar and restaurant in Buffalo, New York. As the story goes, co-owner Teressa Bellissimo whipped up the dish on a whim, tossing deep-fried chicken wings in a bold, buttery mix of cayenne pepper sauce—a flavor-packed combo we now know as Buffalo sauce.

Now, I know what you’re thinking: “How do you put a healthy spin on something like that?” Trust me, I get it. But here’s the thing—you don’t have to give up bold, crave-worthy flavors to eat well. That’s exactly why I reimagined this classic. No deep-frying, no greasy extras—just fresh, nourishing layers that bring all the flavor and satisfaction without weighing you down.

Let’s dive into what makes this salad so special:

• Chicken Breast: Lean, tender and packed with high-quality protein and B vitamins, chicken breast is the perfect canvas for Buffalo sauce, soaking up all that bold, tangy flavor without overpowering the bowl.
• Buffalo Sauce: A bold, spicy blend of cayenne pepper sauce, vinegar, ghee, garlic and warm spices, creating a rich, flavorful coating for the chicken with its signature kick.
• Romaine Lettuce: Crisp, refreshing and hydrating, romaine adds a light, airy crunch to every bite while providing fiber for digestion and essential nutrients like beta-carotene and vitamin K.
• Red Kale: With its hearty texture and earthy flavor, red kale brings a nutrient-dense boost to the bowl, delivering powerful antioxidants and vitamins A (from beta-carotene), C and K to support overall health.
• Red Cabbage: A vibrant, crunchy addition that’s loaded with antioxidants, including anthocyanins, which promote heart health and help combat inflammation.
• Carrots: Naturally sweet and crisp, carrots add a pop of color and another dose of beta-carotene, supporting healthy skin, vision and immune function.
• Grape Tomatoes: Juicy and bursting with flavor, grape tomatoes bring a touch of sweetness and a powerful punch of lycopene, an antioxidant linked to heart health.
• Red Onion: A bold, slightly spicy layer that enhances the salad with tangy depth and a dose of quercetin, a powerful antioxidant known for its anti-inflammatory benefits.
• Flavor Boosters (Optional): Creamy, crunchy and savory extras like hard-boiled eggs, homemade croutons, blue cheese crumbles, and bacon bits add texture, richness and a satisfying contrast to the salad.
• Ranch Dressing: A creamy, tangy blend of Greek yogurt, fresh herbs and zesty seasonings, offering a protein-rich, probiotic boost with a refreshing finish.

Bowl Building Blocks

I always say that every bowl is an opportunity to pack in fresh, wholesome layers in one meal, and this Buffalo Chicken Salad delivers. It brings together protein, greens, crunch and bold flavor for a perfectly balanced and satisfying bite. Every ingredient adds its own texture and nutritional benefits, making this salad as nourishing as it is delicious.

Base Bowl Blend

• 3 cups romaine lettuce, roughly chopped
• 3 cups red kale, roughly chopped
• 1/4 head red cabbage, shredded or finely chopped
• 2 carrots (about 1 cup), shredded
• 2 cups grape tomatoes, halved
• 1/2 red onion, diced
• 1/2 cup ranch dressing, prepared (see recipe) or store-bought

Chicken and Buffalo Sauce

• 2 boneless, skinless chicken breasts (about 1 pound)
• 1/3 cup Frank’s Red Hot Original Cayenne Pepper Sauce
• 1/4 teaspoon kosher salt, or to taste
• 1/4 teaspoon freshly cracked black pepper, or to taste
• 2 tablespoons ghee or unsalted butter
• 1 small garlic clove, minced
• 1/4 teaspoon balsamic vinegar
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon paprika
• 1 teaspoon pure honey (optional)
• 2 tablespoons avocado oil or your preferred neutral oil (for cooking)

Optional Flavor Boosters

• 2 hard-boiled eggs, diced (see recipe)
• 1/2 cup blue cheese crumbles
• 1/2 cup bacon bits (see recipe)
• 1/2 cup croutons, prepared (see recipe) or store-bought

Build Your Bowl

Building this Buffalo Chicken Salad takes a few steps, but the process is straightforward and absolutely worth it. With a little prepping, cooking and tossing, you’ll create a vibrant, protein-packed salad loaded with bold Buffalo flavor. Every bite delivers the perfect balance of heat, tang, crunch and creaminess, making it just as satisfying as the classic, only fresher and more nourishing.

1. Prepare the Buffalo Sauce: In a small saucepan, heat the cayenne pepper sauce, ghee, garlic, vinegar, cayenne pepper, paprika and honey (if using) over medium heat. Stir occasionally until the ghee melts and the sauce starts to bubble.
2. Marinate the Chicken: Season the chicken breasts with salt and pepper. Place them in a plastic bag or shallow dish, add half the sauce, and seal the bag or cover the dish. Marinate for at least 30 minutes.
3. Cook the Chicken: Heat two tablespoons oil in a skillet over medium-high heat. Remove the chicken from the marinade, letting any excess drip off. Cook for 5-7 minutes per side, brushing with the remaining sauce. Let rest.
4. Prepare the Base Layers: In a large bowl, combine the romaine and kale. Drizzle with a little dressing and toss to coat. Add the cabbage, carrots, tomatoes and onion, then toss again until evenly mixed.
5. Assemble the Salad: Slice the chicken and layer it over the salad, then add the diced eggs if using. Drizzle with more dressing and toss until evenly coated.
6. Portion and Serve: Divide the salad into individual servings and top with croutons, blue cheese crumbles and bacon bits, if using. Serve immediately.
7. Store Properly: Transfer any leftover salad to an airtight container and refrigerate for up to three days. For the best texture, store the chicken, dressing and crunchy toppings (croutons and bacon bits) separately and add them just before serving.

Customize Your Bowl

This Buffalo Chicken Salad is perfect for meal prep, a hearty lunch or a satisfying dinner. Best of all, it’s easy to customize to fit your taste and dietary needs. Whether you want to turn up the heat, switch up the textures or add more variety, here are a few ways to make it your own!

• Adjust the Heat: For extra spice, add more cayenne pepper to the Buffalo sauce or drizzle the salad with additional cayenne pepper sauce. To tone it down, reduce the cayenne and paprika or balance the heat with a little extra honey.
• Try Different Greens: Swap the romaine and kale for spinach, arugula or a mix of your favorite leafy greens. For even more variety, use shredded Brussels sprouts for extra crunch or butter lettuce for a softer, milder base.
• Play with Texture: Replace croutons with toasted nuts or seeds, add thinly sliced radishes or extra carrots for more crispness, or toss in creamy avocado for a smooth contrast to the bold Buffalo flavors.

Let Me See Your Bowl

If you enjoy this Fully Loaded Buffalo Chicken Salad, which I’m quite sure you will, drop a comment below and share your pics on Instagram (@that.salad.lady) and TikTok (@thatsaladlady). Don’t forget to add the hashtags #thatsaladlady and #buildyourbowl.

Love it? Pin it on Pinterest and share it on Facebook using #thatsaladlady. I can’t wait to see your creations!

Fully Loaded Buffalo Chicken Salad

Recipe by That Salad Lady

5.0 from 1 vote

Course: MainCuisine: AmericanDifficulty: Moderate

Servings

4

servings

Prep Time

15

minutes

Cooking Time

20

minutes

Calories*

370

kcal

Resting Time

30

minutes

Total Time

1

hour 

5

minutes

A veggie-packed twist on the classic, this high-protein Buffalo Chicken Salad is tangy, crisp, creamy and loaded with bold Buffalo flavor.

Ingredients

• Base Salad Blend

• 3 cups romaine lettuce, roughly chopped

• 3 cups red kale, roughly chopped

• 1/4 head red cabbage, shredded or finely chopped

• 2 carrots (about 1 cup), shredded

• 2 cups grape tomatoes, halved

• 1/2 red onion, diced

• 1/2 cup ranch dressing, prepared (see recipe) or store-bought

• Chicken and Buffalo Sauce

• 2 boneless, skinless chicken breasts (about 1 pound)

• 1/4 teaspoon kosher salt, or to taste

• 1/4 teaspoon freshly cracked black pepper, or to taste

• 1/3 cup Frank’s RedHot Original Cayenne Pepper Sauce

• 2 tablespoons ghee or unsalted butter

• 1 small garlic clove, minced

• 1/4 teaspoon balsamic vinegar

• 1/8 teaspoon cayenne pepper

• 1/8 teaspoon paprika

• 1 teaspoon pure honey (optional)

• 2 tablespoons avocado oil or your preferred neutral oil (for cooking)

• Optional Flavor Boosters

• 2 hard-boiled eggs, diced (see recipe)

• 1/2 cup blue cheese crumbles

• 1/2 cup bacon bits (see recipe)

• 1/2 cup croutons, prepared (see recipe) or store-bought

Directions

• Prepare the Buffalo Sauce: In a small saucepan, heat the cayenne pepper sauce, ghee, garlic, vinegar, cayenne pepper, paprika and honey (if using) over medium heat. Stir occasionally until the ghee melts and the sauce starts to bubble.
• Marinate the Chicken: Season the chicken breasts with salt and pepper. Place them in a plastic bag or shallow dish, add half the sauce, and seal the bag or cover the dish. Marinate for at least 30 minutes.
• Cook the Chicken: Heat 2 tablespoons oil in a skillet over medium-high heat. Remove the chicken from the marinade, letting any excess drip off. Cook for 5-7 minutes per side, brushing with the remaining sauce. Let rest.
• Prepare the Base Layers: In a large bowl, combine the romaine and kale. Drizzle with a little dressing and toss to coat. Add the cabbage, carrots, tomatoes and onion, then toss again until evenly mixed.
• Assemble the Salad: Slice the chicken and layer it over the salad, then add the diced eggs if using. Drizzle with more dressing and toss until evenly coated.
• Portion and Serve: Divide the salad into individual servings and top with croutons, blue cheese crumbles and bacon bits, if using. Serve immediately.

Notes

• Seasoning Variations: For extra depth of flavor, season the chicken with smoked paprika for a subtle smokiness, garlic powder for extra savoriness, or a pinch of onion powder for added richness before marinating in the Buffalo sauce. If you prefer more heat, add a dash of chili powder or extra cayenne.
• Time Saving Hack: Prep the veggies, cook and slice the Buffalo chicken and make the dressing ahead of time. Store chopped veggies in airtight containers, keep the dressing refrigerated for up to 3 days and store the cooked chicken in a sealed container in the fridge for up to 4 days.
• Storage Tips: Transfer any leftover salad to an airtight container and refrigerate for up to 3 days. For the best texture, store the Buffalo chicken, dressing, and crunchy toppings (croutons and bacon bits) separately and add them just before serving.
• *Calorie and nutrition information does not include optional ingredients. Refer to individual recipes for full details.

This information is provided as a courtesy and is only an estimate. Please review my full disclaimer to get a clear understanding of the nutrition and health information and resources presented and written on my website.