Healthy Buffalo Chicken Salad

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This Healthy Buffalo Chicken Salad is creamy, flavourful and made with greek yogurt instead of mayo. It’s packed with protein and is perfect for meal prep or a quick lunch!

a bowl of buffalo chicken salad with crackers.

I feel like I’m not alone when I say I struggle with lunches during the week. If I don’t have something ready to go, I find that I get busy with work and before I know it it’s almost 2pm, I’m starving and the last thing I feel like doing is cooking something. 

That’s why I always like to have some different foods prepped ahead of time so I can easily throw them together into a meal or have something ready that I can simply enjoy right out of the fridge. This Healthy Buffalo Chicken Salad is both of those! 

If you already cooked chicken, you can easily make this in under 10 minutes or you can make it at the beginning of the week and enjoy leftovers in a few different ways. In a sandwich, wrap, lettuce cups or even just with some crackers and veggies. 

I also think you’ll love the taste of this chicken salad! It’s super flavourful, creamy, slightly tangy and has a little kick from the hot sauce. It’s made with greek yogurt instead of mayo and makes the perfect high-protein lunch that you can easily take on the go! 

buffalo chicken salad ingredients.

Ingredients & substitutes 

  • Chicken: I prefer using chicken breast for this recipe, but thighs also work great. Cook your chicken in whatever way is easiest for you (slow-cooker, poached, baked, or pan-fried) and then use two forks to shred it. 
  • Greek yogurt: this is the main ingredient for the sauce and is what gives the salad its creaminess and extra boost of protein. For a dairy-free version, use a dairy-free yogurt. Mayo should also work if you’d prefer not to use yogurt. 
  • Green onion: for a little extra flavour!
  • Celery: I love the crunch that celery adds to the salad. If you don’t want to use celery, but still want that crunch factor, you could also use chopped bell pepper or carrot. 
  • Hot sauce: I’ve only tried this recipe with Frank’s Original Hot Sauce, but any similar hot sauce could work. Start with a small amount and work your way up until you have a heat level and taste that you like. 
  • Garlic powder
  • Sea salt & pepper
Find the full ingredient measurements and detailed instructions in the recipe card at the bottom of this post!

How to serve this salad 

  • As a sandwich: grab some sourdough or sprouted grain bread and top it with the chicken salad and some fresh lettuce. 
  • With greens: serve it over chopped romaine or your favourite greens. You could even finish it with some crumbled blue cheese if you’re a fan! 
  • In a lettuce wraps: wrapping the chicken salad in lettuce leaves makes a great summer meal and is perfect for packed lunches,
  • With crackers and veggies: for a really easy snack or lunch, simply serve with some cucumber slices, celery or carrots. I love these seed crackers or these almond flour crackers

If you make this Healthy Buffalo Chicken Salad, I’d love to hear from you! Feel free to leave a comment or review below, or tag me on Instagram

Healthy Buffalo Chicken Salad

Recipe by Emily MaudeCourse: Main


Prep time


Total time



This Healthy Buffalo Chicken Salad is creamy, flavourful and made with greek yogurt instead of mayo. It's packed with protein and is perfect for meal prep or a quick lunch!


  • 4 cups shredded cooked chicken

  • 2/3 cup plain greek yogurt

  • 1/4 cup thinly sliced green onion

  • 1/2 cup finely diced celery

  • 1/3 cup hot sauce (I recommend Frank's Original Hot Sauce), more or less to taste

  • 1/2 tsp garlic powder

  • Sea salt and pepper to taste


  • In a medium bowl, whisk together yogurt, hot sauce and garlic powder.
  • Add the chicken, green onion and celery, and season with salt and pepper. Stir to combine, taste and adjust hot sauce or salt if desired.
  • Enjoy on a sandwich, wrap, salad or with crackers and veggies!

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