Buffalo Chicken Salad

Buffalo Chicken Salad

6 Reviews
From: EatingWell Magazine, January/February 2013

All the flavor of Buffalo chicken wings is packed into this irresistible, healthy salad. But unlike chicken wings, you can eat a big serving of this healthy Buffalo chicken salad recipe for just 291 calories.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • ½ cup crumbled reduced-fat blue cheese plus ¼ cup, divided
  • 6 tablespoons buttermilk
  • 4 teaspoons red-wine vinegar, divided
  • ¼ teaspoon freshly ground pepper, divided
  • 1 pound boneless, skinless chicken breast, cut into ¾-inch pieces
  • 2 tablespoons all-purpose flour
  • 1 tablespoon extra-virgin olive oil
  • 2 tablespoons hot sauce, such as Frank’s Red Hot
  • 8 cups chopped romaine lettuce
  • 3 large carrots, chopped
  • 3 large stalks celery, chopped
  • 1 large cucumber, peeled, seeded and chopped


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  1. Combine ½ cup blue cheese in a small bowl with buttermilk, 2 teaspoons vinegar and ⅛ teaspoon pepper; mix well, mashing slightly with a fork. Set aside.
  2. Place chicken in another bowl; sprinkle with flour and the remaining ⅛ teaspoon pepper and toss until coated.
  3. Heat oil in a large nonstick skillet over medium-high heat until very hot. Add the chicken and cook, turning occasionally, until just cooked through, 6 to 7 minutes. Stir in hot sauce and the remaining 2 teaspoons vinegar and cook, stirring often, until the chicken is coated, about 1 minute.
  4. Combine lettuce, carrots, celery and cucumber in a large bowl; add the reserved dressing and toss to coat. Divide the salad among 4 plates and top each with an equal portion of chicken and 1 tablespoon each of the reserved blue cheese.

Nutrition information

  • Serving size: 2½ cups salad & 3 oz. chicken
  • Per serving: 291 calories; 11 g fat(4 g sat); 5 g fiber; 15 g carbohydrates; 32 g protein; 178 mcg folate; 75 mg cholesterol; 6 g sugars; 0 g added sugars; 17,494 IU vitamin A; 15 mg vitamin C; 114 mg calcium; 2 mg iron; 627 mg sodium; 832 mg potassium
  • Nutrition Bonus: Vitamin A (350% daily value), Folate (44% dv), Vitamin C (25% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 2½ lean meat, 1 medium-fat meat, ½ fat

Reviews 6

December 30, 2014
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By: EatingWell User
Delicious with a Little Zing I am not a fan of bleu cheese but this was simply fantastic! It was easy and so filling. I will make this again! Pros: Easy, quick, low carb
July 01, 2014
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By: EatingWell User
Great summer salad I did a mash up of this recipe with cooking light. added a little butter to hot sauce coating. used annie's cowgirl ranch because didn't want to make my own. other ingredients as written delish Pros: pretty quick
January 22, 2013
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By: EatingWell User
Yum This was a great tasting salad. A little too spicy for my kids' taste though. Might have to reduce the amount of wing sauce used next time for them. Very good flavors.
January 13, 2013
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By: krfeuz
Tasty and Healthy Buffalo Chicken recipe I followed the recipe exactly and was surprised how filling it was being that it's only salad. You could easily still have two servings since it's low calorie. It's a mild spicy and so next time I'm adding triple the hot sauce the recipe states. I'm not a big fan of blue cheese but it works with the combination of flavors. Pros: Lots of Protein
January 08, 2013
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By: EatingWell User
Fantastic! awesome! I will cut the chicken into smaller pieces next time and instead of 2 Tablespoons of hot sauce, I used 1 cup...we like it spicy and hot Pros: healthy....TASTY...FILLING...delicious
January 03, 2013
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By: velorutionista
Exactly as Advertised! Great little salad recipe. Followed the recipe exactly except I used feta instead of blue cheese (I don't like blue cheese), and used chicken thighs b/c that's what I had on hand; both worked great. Makes 4 generous servings, great flavor, not super spicy (you could skip the vinegar and use all hot sauce if you like it really spicy). Pros: easy, fast, generous portions Cons: nothing really
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