This Buffalo Blue Salad is a flavor-packed, nutrient-dense dish that’s as bold as it is nourishing.
Tender chicken tossed in tangy buffalo sauce is layered over crisp greens, juicy tomatoes, and zesty banana peppers, then finished with crumbled blue or feta cheese.
High in lean protein, rich in fiber, and lower in carbs, it’s a satisfying meal you can whip up in minutes—perfect for busy days, quick lunches, or light yet filling dinners.
Easy Buffalo Blue Salad
Equipment
- 1 medium mixing bowl (for chicken)
- 1 large salad bowl (for assembling)
- 1 cutting board
- 1 sharp knife
- 1 pair of tongs or salad fork
Ingredients
- 5 ounces 142 g cooked chicken, sliced, shredded, or chopped
- 2 ounces 57 mL buffalo sauce
- 2 cups 85 g mixed greens (spinach, field greens, or your choice)
- 1 ounce 28 g banana peppers, sliced
- 3 ounces 86 g grape tomatoes, halved
- 1 ounce 28 g crumbled cheese (blue cheese, feta, or Gorgonzola)
Instructions
- Prepare and Portion the Chicken: Begin by measuring out 5 ounces (142 g) of cooked chicken. You may use grilled, roasted, baked, or even leftover chicken—whatever is convenient. Slice, shred, or chop it into bite-sized pieces so it mixes easily into the salad. If starting with plain chicken, ensure it is seasoned lightly with salt and pepper so the buffalo sauce clings better.
- Coat the Chicken in Buffalo Sauce: Place the prepared chicken pieces into a medium mixing bowl. Pour 2 ounces (57 mL) of buffalo sauce over the chicken. Using tongs or a spoon, gently toss until every piece is fully coated. Allow the chicken to rest for 2–3 minutes in the sauce. This quick “flash marinating” helps the flavor absorb while you prepare the vegetables and greens.
- Wash, Dry, and Chop the Vegetables: Rinse 2 cups (85 g) of mixed greens thoroughly under cold water to remove any dirt or grit. Pat dry with a clean kitchen towel or spin in a salad spinner to prevent sogginess. Wash and halve 3 ounces (86 g) of grape tomatoes, then slice 1 ounce (28 g) of banana peppers into rings if not already pre-sliced. Ensuring your vegetables are crisp and dry will keep the salad light and fresh.
- Build the Salad Base: Take a large salad bowl and spread the dry mixed greens evenly across the bottom. Scatter the sliced banana peppers on top, followed by the halved grape tomatoes. Sprinkle 1 ounce (28 g) of crumbled cheese (blue, feta, or Gorgonzola) evenly over the vegetables. This creates a flavorful foundation before adding the warm, spicy chicken.
- Add the Buffalo Chicken: Using tongs, carefully transfer the coated buffalo chicken onto the salad base. Place the chicken in the center first, then gently spread it outward so it mixes naturally with the greens and toppings. If there’s extra buffalo sauce left in the mixing bowl, drizzle a spoonful over the salad for added heat and flavor.
- Toss Gently and Adjust: Using a pair of salad tongs or two large spoons, toss the salad lightly to distribute the ingredients without bruising the greens. Taste a bite to check balance. If you’d like more creaminess, add a drizzle of ranch or blue cheese dressing. For extra freshness, consider an additional handful of greens before serving.
- Serve and Enjoy Immediately: Transfer the finished salad into a serving bowl or plate. Garnish with an extra crumble of cheese or a few more banana pepper slices if desired. Serve immediately while the greens are crisp and the chicken is still slightly warm. This salad is best enjoyed fresh, as storing after assembly can cause the greens to wilt quickly.
Notes
- Chicken Choice: You can use any cooked chicken—grilled, roasted, baked, or even leftover rotisserie chicken. Thighs offer juiciness, while breasts keep it lean.
- Buffalo Sauce Options: Store-bought or homemade buffalo sauce works perfectly. Adjust the spice level to your preference—milder for a gentle heat or hotter for a fiery kick.
- Greens Mix: A combination of spinach, arugula, or spring mix adds both color and texture. Ensure the leaves are crisp and dry to prevent sogginess.
- Cheese Variations: Blue cheese adds tanginess, feta offers creaminess, and Gorgonzola gives a rich, bold flavor. Pick according to your taste.
- Make-Ahead Tips: You can prep the chicken and veggies in advance. Keep the greens separate until just before serving to maintain freshness.
Chef’s Secrets for Maximum Flavor
To maximize the salad’s flavor, allow the buffalo-coated chicken to sit for a few minutes after tossing—it absorbs the sauce better and creates a more robust taste.
Toasting the banana peppers lightly in a skillet for 1–2 minutes can add subtle sweetness and depth.
For an extra flavor punch, sprinkle a tiny pinch of smoked paprika or garlic powder on the chicken.
Using high-quality, fresh ingredients—ripe grape tomatoes, crisp greens, and creamy cheese—elevates the salad from simple to gourmet.
Serving Suggestions for Enjoyment
This salad shines as a stand-alone meal or as part of a larger spread.
Pair it with warm crusty bread or a whole-grain roll for added texture.
For a lighter meal, serve alongside a small cup of soup, like tomato basil or roasted red pepper.
It also works beautifully as a meal-prep option portion into containers, keeping the greens separate from the chicken and toppings, then combine just before eating to retain freshness.
Storage Tips to Keep Fresh
If you need to store ingredients, keep the buffalo chicken in an airtight container in the refrigerator for up to 3 days.
Vegetables can be prepped and stored in separate containers, but only add them to the chicken when ready to serve to avoid soggy greens.
Avoid storing the fully assembled salad; the dressing and chicken will make the greens wilt quickly.
If needed, toss gently with a few extra fresh greens before serving.
Frequently Asked Questions
1. Can I use raw chicken instead of cooked?
Yes! If using raw chicken, cook it thoroughly in a skillet or oven, then toss with buffalo sauce. Make sure the chicken reaches an internal temperature of 165°F (74°C) before adding to the salad.
2. Is this salad low-carb or keto-friendly?
Absolutely. With leafy greens, chicken, and vegetables, this salad is low in carbohydrates and high in protein, making it suitable for low-carb or keto meal plans.
3. Can I swap buffalo sauce for another flavor?
Yes! You can use barbecue sauce, honey mustard, or a spicy sriracha glaze for a different flavor profile. The salad remains high-protein and satisfying with any sauce variation.
4. How can I make this salad spicier or milder?
To increase heat, add extra buffalo sauce or a dash of cayenne pepper. For a milder version, use less buffalo sauce or pair it with a creamy ranch or blue cheese dressing to balance the spice.
5. Can this salad be made ahead for meal prep?
Yes! Prep the chicken, vegetables, and cheese separately, storing them in airtight containers. Keep the greens separate until just before serving to maintain crispness. Assemble only when ready to eat.
