Love the spicy, tangy kick of buffalo wings but want to skip the heavy calories, greasy fingers, and the “food coma” that inevitably follows? We all crave that specific combination of hot sauce and cooling ranch, but traditional wings are often deep-fried and loaded with saturated fat. This salad delivers all that addictive flavor in a massive, energizing bowl that fuels your afternoon instead of slowing it down.
My Buffalo Chicken Chopped Salad is a volume eating staple that proves you can eat a huge portion while losing weight.
By finely dicing crunchy vegetables and using a high-protein ranch dressing base, you get a restaurant-quality meal with 40g of protein and a fraction of the calories of a pub meal. Every single forkful is the perfect bite—a mix of crisp lettuce, juicy spicy chicken, and creamy cooling dressing. It’s a “fakeaway” recipe that rivals any chain restaurant salad, securing its spot as a favorite in my collection of high-volume meals.
Table of Contents
Why This High Protein Buffalo Chicken Salad is Good for Weight Loss
Salads have a reputation for being “rabbit food,” but this High protein buffalo chicken salad is designed for maximum satiety. It leverages the principles of calorie density to keep you full for hours.
What Makes a Buffalo Chicken Salad a “Volume” Salad?
It’s all about calorie density.
“Volume eating” is the strategy of eating foods that take up a lot of space in your stomach but contain few calories. According to Harvard Health, diets rich in water-dense foods like vegetables promote weight loss by triggering fullness signals earlier.
- The Crunch Factor: We use a base of romaine lettuce and green cabbage mixed with celery and carrots. This combination doubles the portion size compared to a standard spinach salad without adding significant fat or carbs.
- The Strategy: By physically filling your stomach with high-fiber veggies, you leave less room for calorie-dense snacks later. I use this same volume-boosting strategy for my High Protein Taco Salad Bowl, where the veggies act as the bulk of the meal.
How to Make a Low Calorie Buffalo Chicken Salad
Cutting calories without cutting flavor
The calories in traditional buffalo dishes usually come from the breading on the chicken and the oil in the fryer.
- The Fix: By air-frying the chicken breast with a light dusting of cornstarch and spices, we create a crispy “breaded” texture without the deep fryer.
- The Sauce: We use a cayenne-based hot sauce (like Frank’s RedHot) which is naturally almost zero calories, rather than a butter-heavy “wing sauce.”
- Comparison: If you prefer a warmer, saucier version of this flavor profile for dinner, you’ll love my Slow Cooker Buffalo Chicken Pasta, which uses similar lean protein principles.
Buffalo Chicken Chopped Salad
- Total Time: 25 minutes
- Yield: 1 Large Salad 1x
Description
This Buffalo Chicken Chopped Salad is the ultimate weight loss lunch! Packed with 40g of protein, fresh crunch, and a creamy healthy buffalo ranch dressing.
Ingredients
The Salad Base
- 4 cups Romaine Lettuce, chopped
- 1 cup Green Cabbage, shredded
- 1/2 cup Celery, finely diced
- 1/2 cup Carrots, shredded or diced
- 1/4 cup Cucumber, diced
- 2 Green Onions, sliced
The Protein
- 6 oz Chicken Breast, cooked and cubed (air-fried or rotisserie)
- 2–3 tbsp Buffalo Sauce (Frank’s RedHot)
- 1 tsp Olive Oil (if air frying)
- 1/2 tsp Garlic Powder
The Healthy Buffalo Ranch
- 1/2 cup Low-Fat Cottage Cheese (or Greek Yogurt)
- 1 tbsp Ranch Seasoning Mix
- 1 tbsp Milk or Water (to thin)
- 1 tsp Buffalo Sauce (optional for extra heat)
- 1 tbsp Blue Cheese Crumbles (optional garnish)
Instructions
- Prep Chicken: If using raw chicken, dice into bite-sized pieces. Toss with olive oil and garlic powder. Air fry at 400°F for 10-12 minutes until crispy. Toss hot chicken in buffalo sauce. If using rotisserie, shred and toss in sauce.
- Make Dressing: In a blender, combine cottage cheese, ranch seasoning, and milk/water. Blend on high until completely smooth and creamy. Add extra buffalo sauce if desired.
- Chop Veggies: Finely chop the romaine, cabbage, celery, carrots, and cucumber. Uniform size is key for the “chopped” texture.
- Assemble: In a large bowl, combine all chopped vegetables.
- Add Chicken: Top the greens with the warm or cold buffalo chicken bites.
- Dress: Pour the dressing over the salad and toss well to coat every piece.
- Garnish: Top with green onions and optional blue cheese crumbles.
- Serve: Enjoy immediately for best crunch.
Notes
- Meal Prep: Store the dressed vegetables and chicken in separate containers. Mix just before eating to keep lettuce crisp.
- Vegetarian: Swap chicken for roasted chickpeas or crispy tofu tossed in buffalo sauce.
- Spiciness: Control the heat by adjusting the amount of buffalo sauce on the chicken.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Lunch/Dinner
- Method: Air Fryer/Chopping
- Cuisine: American
Nutrition
- Serving Size: 1 Bowl
- Calories: 380
- Sugar: 5g
- Sodium: 1150mg
- Fat: 14g
- Saturated Fat: 3g
- Carbohydrates: 18g
- Fiber: 6g
- Protein: 42g
- Cholesterol: 95mg
The Dressing: Healthy Buffalo Ranch Dressing (No Mayo!)
The dressing is often the downfall of a healthy salad. A standard ladle of ranch dressing can have more calories than a burger. Our Healthy buffalo ranch dressing flips the script.
How Do You Make Healthy Buffalo Ranch Dressing?
Can you make buffalo ranch dressing without mayo?
Technique: Yes! Blended low-fat cottage cheese or non-fat Greek yogurt creates a velvety base that mimics the mouthfeel of mayonnaise and sour cream perfectly.
- The “Liquid Gold” Hack: Blend 1/2 cup of cottage cheese with ranch seasoning, a splash of milk, and buffalo sauce. This creates a dressing with 10x the protein of standard ranch.
- Texture: It is thick, creamy, and coats the lettuce leaves without dripping off. It’s the same “liquid gold” hack that makes my High Protein Mac and Cheese so creamy and indulgent.
What Can You Use Instead of Blue Cheese in Buffalo Chicken Salad?
Getting that tangy bite
If you aren’t a fan of the funky flavor of blue cheese (or the high calorie count), there are lighter options.
- Tip: A sprinkle of low-fat feta cheese provides that necessary salty, tangy bite that cuts through the heat of the buffalo sauce.
- Creamy Base: Alternatively, a dollop of my blended cottage cheese base provides that cooling effect. I use this dressing base for almost all my High Protein Cottage Cheese Recipes because it is so versatile.
Essential Ingredients for a High Protein Buffalo Chicken Chopped Salad
Every ingredient in this salad serves a purpose: texture, flavor, or protein.
What’s the Best Chicken to Use for Buffalo Chicken Salad?
Air-fried vs. Rotisserie
- Air-Fried: Raw chicken breast cubed, seasoned, and air-fried gives the best “boneless wing” crunch. The high heat creates a crust that holds up well against the dressing. I use the same spice blend found in my High Protein Spicy McChicken Salad.
- Rotisserie: If you are short on time, shredded rotisserie chicken tossed in buffalo sauce is a delicious, softer option. It absorbs the sauce beautifully, similar to the filling in my High Protein Buffalo Chicken Pockets.
Toppings That Add Protein Without Adding Lots of Calories
To push this salad over the 40g protein mark, we rely on smart toppings.
- Eggs: Chopped hard-boiled eggs add creaminess and 6g of protein each.
- Chickpeas: Roasted or raw chickpeas add a nutty texture and fiber.
- The Crunch: For a fun twist, I sometimes add a few pieces of my Buffalo Chicken Cold Lunchbox celery sticks or even crumbled protein chips on top for extra crunch.
Step-by-Step: How to Make a Buffalo Chicken Chopped Salad
The “Chopped” technique is what makes this salad satisfying. By cutting everything into uniform, small pieces, you ensure every bite is perfect.
How Do You Keep Chopped Salad From Getting Soggy?
The moisture-control method
Water is the enemy of a crisp salad.
- Prep: Wash your lettuce and vegetables, but pat them completely dry or use a salad spinner.
- Layering: For meal prep, place the wettest ingredients (cucumbers, tomatoes) at the bottom or in a separate container. Use the layering method I perfected in my Buffalo Chicken Cold Lunchbox to keep the lettuce crisp for days.
How Do You Make a High Protein Buffalo Chicken Chopped Salad?
Instruction:
- Chop: Finely dice the romaine, cabbage, celery, carrots, and cucumbers. The smaller the better. This increases the surface area for the dressing to cling to.
- Cook: Air fry or pan-sear your seasoned chicken bites until golden and toss them in hot sauce.
- Dress: Pour the protein ranch over the greens and toss vigorously. Because everything is chopped small, you actually need less dressing to get flavor in every bite.
Meal Prep: How to Save and Store
This Buffalo chicken chopped salad meal prep is designed to last.
Can You Meal Prep Buffalo Chicken Chopped Salad for the Week?
How long does buffalo chicken salad last in the fridge?
Answer: The salad components stay fresh for 3-4 days if stored correctly.
- Storage Strategy: Store the chopped vegetable base in a large airtight container with a paper towel on top to absorb excess moisture. Store the chicken separately to keep it from making the lettuce wilt.
- Variety: If you’re prepping a whole week of buffalo meals, you can rotate this salad with my High Protein Chicken Caesar Wraps for variety, as they use similar prepped chicken components.
Buffalo Chicken Chopped Salad Variations
Customize this salad to fit different dietary needs or protein preferences.
High Protein Vegetarian Buffalo Salad Option
What can I use instead of chicken?
Answer: To make this a vegetarian nacho bell pepper salad style meal, swap the chicken for crispy air-fried chickpeas or smoked firm tofu. You still get the spicy buffalo kick with plenty of plant-based protein.
Buffalo Shrimp Volume Salad
A lighter seafood twist
Instruction: Sautéed shrimp in buffalo sauce is incredibly low in calories and pairs perfectly with the creamy ranch base. This is an excellent alternative if you want to lower the fat content even further while maintaining high protein.
Buffalo Ranch Pasta Salad Variation
Adding hearty carbs for active days
Tip: If you need more energy for a workout, stir in a cup of cooked chickpea pasta. It turns this dish into a hybrid of my High Protein Pasta Salad and this buffalo favorite, giving you sustained energy.
FAQ: Common Buffalo Chicken Chopped Salad Questions
How do you make a buffalo chicken chopped salad?
Focus on dicing your greens, celery, and carrots into small, uniform pieces so the dressing coats every bite.
Is buffalo chicken salad good for weight loss?
Yes, because it uses lean protein and high-volume vegetables to keep you full for fewer calories.
How long does buffalo chicken salad last in the fridge?
When stored properly with dressing on the side, it stays fresh and crunchy for up to 3 days.
Can you meal prep buffalo chicken chopped salad?
Absolutely. Use the “Mason Jar” layering method to prevent the lettuce from wilting.
What’s the best dressing for buffalo chicken salad?
A homemade blend of cottage cheese or Greek yogurt with ranch seasoning and buffalo sauce for maximum protein.
What goes well on the side?
Pair this with my Garlic Cheesy Breadsticks to scoop up the extra spicy ranch!
Conclusion
This Buffalo Chicken Chopped Salad is proof that you can have bar-food flavors while crushing your protein goals. It’s spicy, creamy, crunchy, and leaves you feeling energized and light.
Ready for another massive volume eating meal? Check out my High Protein Big Mac Salad next!