High-Protein Buffalo Chicken Salad

This high-protein buffalo chicken salad has 35g of protein per serving and takes 15 minutes with no cooking. Rotisserie chicken does all the work.

I used to think buffalo chicken was a bar food thing. Wings, beer, game day. Not something that belonged in my meal prep containers on a Tuesday.

Turns out I was wrong. This recipe has become one of the most popular on the site, and I get it. The tangy heat from the buffalo sauce, the cool creaminess from Greek yogurt, the crunch from celery and carrots. It has the flavors of buffalo wings but with 35 grams of protein and no deep fryer needed.

The trick is shredding rotisserie chicken in a food processor so it’s fine enough to actually absorb the dressing. Chunky chicken salad has its place, but this isn’t that. This is the version where every bite tastes like buffalo chicken, not chicken with buffalo sauce on top.

Love chicken salad? Check out our full collection of high-protein chicken salad recipes!

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Why You’ll Love This High-Protein Buffalo Chicken Salad

• 35 grams of protein per serving. That’s more than most chicken salads because the Greek yogurt adds protein on top of the chicken.
• No cooking required. Rotisserie chicken means you skip the stove entirely. Just shred, mix, and eat.
• Buffalo flavor in every bite. Finely shredding the chicken lets it absorb the sauce instead of just sitting on top.
• Works with anything. Lettuce wraps, crackers, a fork straight out of the container. All great.
• Lasts 4 days in the fridge. Make it Sunday, eat it through Thursday. The flavors actually get better as it sits.

Want another high-protein salad for your rotation? Try the Greek Chicken and Orzo Pasta Salad. It’s a completely different flavor profile but just as easy to meal prep.

Ingredients You’ll Need

• Rotisserie chicken. This is the shortcut that makes the whole recipe work. One store-bought chicken gives you about 3 cups of shredded meat. You can also poach or bake your own chicken breasts if you prefer.
• Plain Greek yogurt. The base of the dressing. It adds creaminess and tang while bumping up the protein count. Cottage cheese works too if you blend it smooth first.
• Mayonnaise. You only need a few tablespoons. It rounds out the yogurt so the dressing doesn’t taste too lean or sour.
• Buffalo hot sauce. Frank’s RedHot is the classic choice, but use whatever brand you like. Start with half a cup and add more if you want it spicier.
• Celery and carrots. Dice the celery small and shred the carrots on a box grater. They add crunch without making you feel like you’re eating a salad. Red onion and chives. Finely diced red onion gives a little sharpness. Chives are milder and add color. Use both or pick your favorite.
• Garlic powder, smoked paprika, salt. The smoked paprika is what makes this taste more interesting than just “chicken plus hot sauce.” A pinch of cayenne if you want more heat.

If you’re building out your lunch rotation, the 7 High-Protein Low-Calorie Lunch Ideas post has more recipes like this one.

How to Make This High-Protein Buffalo Chicken Salad

This comes together fast. Most of the work is just prepping your vegetables and shredding the chicken.

Prep your ingredients
Shred the rotisserie chicken in a food processor (3-4 pulses until fine but not mushy) and add it to a large bowl. Dice the celery and red onion small, shred the carrots on a box grater, and chop the chives. Arrange everything in the bowl.

Make and add the dressing
In a separate bowl, whisk together the Greek yogurt, mayo, buffalo sauce, garlic powder, smoked paprika, and salt. Pour the dressing over the chicken and vegetables.

Mix and serve
Stir everything together until the chicken and veggies are evenly coated. Taste and add more salt or hot sauce if needed. Serve right away or refrigerate for 30 minutes to let the flavors come together.

Serving Suggestions

This buffalo chicken salad works with pretty much anything you’d normally use for chicken salad:

• Lettuce wraps. Butter lettuce or romaine cups keep it low-carb and give you something to hold onto.
• Crackers or pita chips. Treat it like a dip. Works great for snacking or packing in a lunchbox with a side of veggies.
• Sandwiches or wraps. Pile it on bread, stuff it in a pita, or roll it up in a tortilla.
• Over greens. Turn it into a full salad by spooning it over mixed greens with cucumber, tomatoes, and extra chives.

Storage Instructions

Keeps in the fridge for up to 4 days in an airtight container. Give it a stir before eating since the dressing settles at the bottom. Don’t freeze it. The yogurt and mayo break down and get watery when thawed.

Are you an Erewhon fan? Check out the classic Erewhon Asian Chicken Salad Recipe. It’s super easy to make and packs in over 30 grams of protein per serving.

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