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.

David Bonom
Source: EatingWell Magazine, January/February 2013


Recipe Summary

35 mins


Ingredient Checklist


Instructions Checklist
  • Combine 1/2 cup blue cheese in a small bowl with buttermilk, 2 teaspoons vinegar and 1/8 teaspoon pepper; mix well, mashing slightly with a fork. Set aside.

  • Place chicken in another bowl; sprinkle with flour and the remaining 1/8 teaspoon pepper and toss until coated.

  • 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.

  • 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 Facts

291 calories; protein 31.6g; carbohydrates 15g; dietary fiber 4.7g; sugars 6.1g; fat 10.8g; saturated fat 4.1g; cholesterol 75mg; vitamin a iu 17494IU; vitamin c 14.6mg; folate 177.7mcg; calcium 114.2mg; iron 2.3mg; magnesium 56mg; potassium 832.3mg; sodium 626.6mg; thiamin 0.2mg.

Reviews (3)

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6 Ratings
  • 5 star values: 3
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
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 Read More
Rating: 5 stars
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 Read More
Rating: 5 stars
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 Read More
Rating: 3 stars
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. Read More
Rating: 4 stars
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 Read More
Rating: 5 stars
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 Read More