Healthy Buffalo Chicken Salad

This Healthy Buffalo Chicken Salad brings together spicy Buffalo sauce with a creamy cottage cheese base and crunchy fresh vegetables for a satisfying meal that never feels heavy. It’s packed with protein, making it a perfect choice for lunch or a light dinner when you want something flavorful but healthy. I find it especially handy for quick meal prep because it stays fresh and keeps me fueled through busy days.

Ingredients

• Blended cottage cheese: Three quarters cup providing creaminess and protein choose whole milk cottage cheese for richness or low fat for fewer calories
• Frank’s Buffalo sauce: Half cup for authentic spicy flavor opt for the classic version if you like moderate heat or hot if you want it extra spicy
• Ranch seasoning packet: Half to add savory herbs and tang without extra effort
• Garlic powder: One teaspoon enhancing the overall flavor with warm depth
• Black pepper: Half teaspoon giving a mild spicy touch and balancing the tanginess
• Cooked shredded chicken breast: Three cups keeps the salad lean and high protein select fresh quality chicken or rotisserie for convenience
• Celery: Three celery sticks finely chopped delivering crisp freshness and a slightly peppery note
• Carrots: Two carrots finely chopped for sweetness and crunch pick firm bright carrots for best texture
• Yellow onion: Half finely chopped adds sharpness and a savory bite look for firm onions with dry skins

Step-by-Step Instructions

Make the Dressing:

Blend the cottage cheese Buffalo sauce ranch seasoning garlic powder and black pepper in a small blender or food processor until smooth and creamy. This creamy base coats the chicken perfectly and brings all the flavors together.

Prepare the Chicken Salad:

In a large bowl combine the shredded chicken with the chopped celery carrots and onion. Toss thoroughly so the veggies are evenly distributed, creating a balanced texture in every bite.

Add the Dressing:

Pour the Buffalo cottage cheese dressing over the chicken and veggies. Stir gently but completely until every bit is coated with the creamy spicy sauce looking vibrant and appetizing.

Chill:

Let the salad sit in the refrigerator for at least 30 minutes. This pause allows the flavors to meld and develop deeper complexity while also chilling the salad to optimal freshness.

Serve:

Enjoy the Buffalo chicken salad in your preferred way. Scoop onto toast wrap in lettuce leaves build a sandwich or simply eat right from the bowl with a fork for an easy satisfying meal.

Bookmark

I love the celery in this recipe because it adds not only crunch but a subtle clean flavor that balances the richness of the dressing. The first time I made this my kids were hesitant about the veggies but once mixed well they quickly requested it again thanks to the appealing creamy spicy flavor. It became a family favorite almost overnight.

Storage Tips

Store leftover salad in a sealed airtight container in the refrigerator. It keeps well for up to three days but the veggies stay crisp best if eaten sooner. Avoid freezing as the cottage cheese texture changes when thawed.

Ingredient Substitutions

For a lighter version use non-fat or low-fat cottage cheese without much sacrifice in creaminess. If ranch seasoning is unavailable you can combine dried herbs such as dill parsley and chives as a substitute. Rotisserie chicken is an excellent time saver and adds extra flavor often already well seasoned.

Serving Suggestions

Try serving this salad spooned onto crispy romaine or butter lettuce leaves for a handheld option. It also tastes great on toasted bread or along with whole grain crackers for a more substantial snack. Adding sliced avocado or a sprinkle of chopped fresh herbs like cilantro can add a fresh twist.

Cultural Context

Buffalo sauce originated in Buffalo New York and traditionally accompanies chicken wings. This recipe takes inspiration from that classic flavor but transforms it into a healthier versatile salad form that fits modern busy lifestyles while keeping the bold tangy taste alive.

Pro Tips

• Make sure to blend the dressing until very smooth to avoid cottage cheese lumps which can alter the texture experience.
• Use freshly shredded chicken rather than pre-shredded packages when possible for better flavor and moisture.
• Do not skip chilling time as it allows the flavors to meld beautifully improving the overall taste.

Common Recipe Questions

→ Can I use non-fat cottage cheese?

Yes, non-fat cottage cheese works well and keeps the dressing creamy but lighter in calories.

→ What can replace ranch seasoning?

A mix of dried herbs like parsley, dill, and chives can substitute ranch seasoning, or store-bought ranch dressing adds convenience.

→ How do I make it spicier?

Increase Buffalo sauce or add hot sauce or chili flakes to the dressing for extra heat.

→ Can I use rotisserie chicken?

Yes, shredded rotisserie chicken saves time and blends perfectly with the dressing and veggies.

→ Is advance preparation possible?

Absolutely, this salad can be made ahead and stored in the fridge for up to 3 days, making meal prep easy.