This Buffalo Chicken Salad is a quick, no-cook, high-protein recipe ready in under 10 minutes. Buffalo sauce brings tangy heat, while crisp, fresh vegetables and a Greek yogurt dressing create a creamy, lighter, protein-packed alternative to traditional mayo-based chicken salad.
As a recipe developer who has tested hundreds of high-protein chicken recipes, I've perfected this version to have 40+ grams of protein per serving using simple, whole ingredients.
A Quick Look At The Recipe
- Total Time: 10 minutes
- Recipe Difficulty: Easy
- Cooking Method: No-cook
- Main Ingredients: Rotisserie chicken, Greek yogurt, buffalo sauce
- Dietary Info: High-protein, gluten-free, low-carb, low-fat, keto
- Serves: 4
- Calories: 303 per serving
Summarize & Save This Content On
Featured Review
I'm always looking for new chicken salad recipes, and this one was delicious. Thanks for sharing!!
- lillian
The versatility of this healthy Buffalo Chicken Salad makes it perfect for any meal. Enjoy it straight from the bowl with chips, serve it in lettuce cups for a low-carb option, or wrap it for a high-protein lunch. It's ideal for healthy meal prep, snacks, and quick weeknight dinners.
Love chicken salads? Try my Mexican Chicken Salad (Ensalada de Pollo), or my Chicken Salad with Grapes and Almonds!
Why You'll Love This Recipe
- Protein Packed: Each serving packs 40+ grams of protein from chicken and Greek yogurt.
- Healthy: Prioritizes lean protein and fresh vegetables, and minimizes processed ingredients.
- 10-Minute Prep: No cooking needed when you use rotisserie chicken.
- Macro & Meal-Prep Friendly: Greek yogurt replaces mayo for a lighter salad. Stays fresh in the fridge for 4 days and tastes better as flavors meld.
Key Ingredients
- Rotisserie Chicken: The ultimate time-saver. Choose a chicken with simple ingredient lists (chicken, salt, spices).
- Greek Yogurt (2% Milkfat): Forms a creamy base with lots of protein. Use plain, unflavored varieties; nonfat works but lacks richness.
- Feta Cheese: Adds a sharp, salty contrast to the buffalo heat. Fat-free feta lowers calories while keeping that signature flavor.
- Taco Seasoning: I like to use a grain-free blend like Siete or my simple chicken taco seasoning. Check labels if gluten-free certification is important.
- Fresh Vegetables: Cucumber and bell pepper provide crunch and freshness to balance the spice, while cilantro brings herb flavor.
Substitutions & Variations
- Rotisserie Chicken: You can also use grilled chicken breast, grilled boneless chicken thighs, shredded turkey, or canned chicken (drained well).
- Buffalo Ranch: Stir 2 tablespoons ranch seasoning into the Greek yogurt base along with the taco seasoning. Here is my favorite high-protein ranch seasoning blend.
- Spicy Habanero Version: Swap regular hot sauce for a mix of 2 tablespoons hot sauce plus 1 tablespoon habanero-infused white vinegar. The added acidity helps maintain the emulsion while dramatically boosting heat.
- Low-FODMAP Adjustment: Replace bell pepper with carrots, omit garlic if it's included in your taco seasoning, and use lactose-free Greek yogurt. Skip the feta or substitute a lactose-free cheese.
How To Make Buffalo Chicken Salad
- Step 1: Shred warm rotisserie chicken by pulling it apart with two forks or your fingers, removing any bones or skin. Chop cucumber, bell pepper, and cilantro into uniform pieces. In a large bowl, combine Greek yogurt, taco seasoning, chopped cilantro, and buffalo sauce, and stir until completely combined.
- Step 2: Add the chicken and veggies to the sauce bowl and stir until everything is evenly coated. Serve immediately for a fresh, crunchy salad, or refrigerate in an airtight container for a few hours to let the flavors meld.
Save This Recipe!
I'll email this recipe to you, so you can come back to it later!
Expert Tips
- Warm Chicken = Better Flavor Absorption: Shredding chicken while it's still warm from the rotisserie (around 145°F) opens up the protein fibers, allowing the buffalo sauce to soak in better (up to 15% more) than with cold chicken. If your chicken is cold, just microwave it for about 20 seconds before shredding.
- Feta Helps Keep It Creamy: Feta's natural sodium phosphate acts as an emulsifier, preventing the proteins in the dressing from separating. Fat-free feta works well too!
Buffalo Chicken Salad Frequently Asked Questions
The lipids (fats) in Greek yogurt act as natural emulsifiers, helping bind together hydrophilic (water-attracting) components like acetic acid in hot sauce and hydrophobic (water-repelling) components like oils. This balance creates a stable emulsion, meaning the dressing stays smooth and creamy instead of separating. Fat-free yogurt lacks enough lipids to properly suspend these opposing molecules, which can cause the buffalo sauce to split and become watery over time.
This happens because of syneresis, a process where water naturally seeps out of fresh vegetables like cucumbers and bell peppers. As the water is released, it can dilute the buffalo-yogurt dressing and break the emulsion, leaving your salad watery and less creamy. To minimize this, chop vegetables just before serving or store the salad with the dressing separately until ready to eat.
Did you make this recipe?
Let me know your thoughts by leaving a comment and rating below. Also, share it on socials to let others know what you think! Be sure to tag @entirelyemmy so I can share your masterpiece with my followers! ✨
📖 Recipe
Buffalo Chicken Salad (High-Protein)
Ingredients
- 2 Cups Rotisserie Chicken shredded
- 1 Cup Cucumber chopped
- 1 Cup Bell Pepper chopped (orange or red will work)
- 1 Cup Greek Yogurt 2% milkfat
- ½ Cup Feta Cheese I use a fat free feta
- ¼ Cup Cilantro chopped
- 1 Tablespoon Taco Seasoning
Instructions
- Shred rotisserie chicken by pulling it apart with two forks or your fingers, removing any bones or skin. Chop cucumber, bell pepper, and cilantro into uniform pieces. In a large bowl, combine Greek yogurt, taco seasoning, chopped cilantro, and buffalo sauce, and stir until completely combined.
- Add the chicken and veggies to the sauce bowl and stir until everything is evenly coated. Serve immediately for a fresh, crunchy salad, or refrigerate in an airtight container for a few hours to let the flavors meld.
Notes
- Warm Chicken = Better Flavor Absorption: Shredding chicken while it's still warm from the rotisserie (around 145°F) opens up the protein fibers, allowing the buffalo sauce to soak in better (up to 15% more) than with cold chicken. If your chicken is cold, just microwave it for about 20 seconds before shredding.
- Feta Helps Keep It Creamy: Feta's natural sodium phosphate acts as an emulsifier, preventing the proteins in the dressing from separating. Fat-free feta works well too!
Nutrition
Save This Recipe!
I'll email this recipe to you, so you can come back to it later!
Liv says
This was insanely good. I meal prepped this for lunches last week.
Emmy Clinton says
I'm glad you loved this recipe Liv!!
Lillian says
I’m always looking for new chicken salad recipes and this one was delicious. Thanks for sharing!!