Healthy Grilled Buffalo Chicken Salad satisfies your cravings for wings without the guilt. This recipe is perfect for any occasion, whether you’re hosting a backyard barbeque or enjoying a quick weeknight dinner. With its bold flavors, fresh ingredients, and healthy profile, this dish stands out as a go-to meal. Plus, it’s keto-friendly, gluten-free, and easily adaptable for various dietary preferences.
Why You’ll Love This Recipe
- Quick and Easy: With just 10 minutes of prep time and 12 minutes of cooking, you can whip up this delicious salad in under 30 minutes.
- Flavorful: The combination of grilled chicken and spicy buffalo sauce delivers a flavor punch that will satisfy your taste buds.
- Nutrient-Dense: Packed with lean protein from chicken and fresh veggies, this salad is not only tasty but also healthy.
- Versatile: Customize it with your favorite toppings or dressings to suit your taste. Add more veggies or switch up the protein!
- Low Carb & Keto-Friendly: Keeping carbs in check? This salad fits perfectly into a low-carb or keto diet without sacrificing flavor.
Tools and Preparation
To make your Grilled Buffalo Chicken Salad efficiently, having the right tools is essential. Here’s what you’ll need:
Essential Tools and Equipment
- Grill or grill pan
- Cutting board
- Sharp knife
- Mixing bowl
- Tongs
Importance of Each Tool
- Grill or grill pan: Provides the smoky flavor that makes grilled chicken irresistible while allowing for even cooking.
- Cutting board: A stable surface for chopping ingredients ensures safety and precision in food preparation.
- Sharp knife: Essential for slicing vegetables and proteins cleanly, making prep quicker and easier.

Ingredients
Healthy Grilled Buffalo Salad recipe that satisfies all your wing cravings, without the guilt. Keto friendly, gluten free, sugar free, low carb, and can easily be adjusted for Paleo and Whole 30.
For the Chicken
- 1 chicken breast (medium to large in size)
- 1 tablespoon Ultimate Dry Rub (link in notes below)
- 2 pieces turkey bacon
For the Salad
- 1 corn on the cob (optional)
- ½ cup Franks RedHot hot sauce (or your favorite wing sauce)
- 1 tablespoon unsalted butter
- 1 head romaine lettuce chopped
- ½ cup cherry tomatoes
- ¼ red onion sliced thinly
- ½ avocado sliced
- 1 carrot grated
- 1 celery stalk sliced
- ¼ cup blue cheese crumbles
- ranch dressing (pour to your preference)
- salt and pepper to taste
How to Make Grilled Buffalo Chicken Salad
Step 1: Prepare the Chicken
- Preheat your grill or grill pan over medium-high heat.
- Season the chicken breast with the Ultimate Dry Rub evenly on both sides.
- Place the chicken on the grill and cook for about 6-7 minutes per side until fully cooked through (the internal temperature should reach 165°F).
- In the last minute of cooking, add turkey bacon to the grill until crispy.
Step 2: Make the Sauce
- In a small saucepan over low heat, combine Franks RedHot hot sauce with unsalted butter.
- Stir until the butter melts completely into the sauce. Remove from heat.
Step 3: Prepare the Salad Base
- While the chicken is grilling, chop romaine lettuce into bite-sized pieces and place it in a large mixing bowl.
- Add cherry tomatoes, sliced red onion, grated carrot, sliced celery, and avocado to the bowl.
Step 4: Assemble Your Salad
- Once cooked, remove chicken from grill and let rest for a few minutes before slicing it into strips.
- Add sliced chicken on top of your salad base.
- Drizzle buffalo sauce over the entire salad.
- Top with blue cheese crumbles and ranch dressing according to your preference.
- Finally, season with salt and pepper to taste.
Now you’re ready to enjoy a delicious Grilled Buffalo Chicken Salad that’s sure to impress!
How to Serve Grilled Buffalo Chicken Salad
Grilled Buffalo Chicken Salad is a versatile dish that can be enjoyed in various ways. Whether you’re hosting friends or enjoying a meal at home, these serving suggestions will elevate your dining experience.
Add a Crunch
- Tortilla Chips – Serve alongside crispy tortilla chips for a delightful crunch that pairs well with the salad.
- Croutons – Sprinkle some homemade croutons on top for extra texture and flavor.
Make it a Wrap
- Whole Wheat Tortilla – Wrap the salad in a whole wheat tortilla for a portable lunch option that’s easy to eat on the go.
- Lettuce Wraps – For a low-carb twist, use large lettuce leaves to wrap the salad ingredients for fresh, crisp bites.
Enhance with Additional Toppings
- Extra Veggies – Consider adding cucumber slices or bell peppers for more color and nutrition.
- Seeds or Nuts – Top the salad with sunflower seeds or sliced almonds for added protein and crunch.
How to Perfect Grilled Buffalo Chicken Salad
To create the ultimate Grilled Buffalo Chicken Salad, follow these simple tips for maximum flavor and presentation.
- Use Fresh Ingredients – Always opt for fresh vegetables and herbs to enhance the flavor profile of your salad.
- Marinate the Chicken – Marinating your chicken breast in spices or sauces before grilling will infuse it with more flavor.
- Grill to Perfection – Ensure your grill is preheated properly to achieve those beautiful grill marks and juicy chicken.
- Balance Your Flavors – Pair spicy elements like hot sauce with creamy ranch dressing to create a harmonious dish.
- Garnish Thoughtfully – Use fresh herbs like cilantro or parsley as a garnish to add freshness and color.
Best Side Dishes for Grilled Buffalo Chicken Salad
Pairing side dishes with your Grilled Buffalo Chicken Salad can enhance your meal experience. Here are some great options:
- Corn on the Cob – Grilled or boiled corn adds sweetness and complements the spiciness of the salad.
- Quinoa Salad – A light quinoa salad with veggies can provide additional protein and fiber.
- Rice Pilaf – Fluffy rice pilaf seasoned with herbs makes for a satisfying side that balances bold flavors.
- Roasted Vegetables – A medley of roasted seasonal vegetables offers great taste and nutrition alongside your salad.
- Sweet Potato Fries – Crispy sweet potato fries add a deliciously sweet contrast to the spicy chicken.
- Fruit Salad – A refreshing fruit salad can cleanse the palate after each spicy bite of your buffalo chicken salad.
Common Mistakes to Avoid
Avoiding mistakes can greatly enhance your Grilled Buffalo Chicken Salad experience. Here are some common pitfalls to watch out for:
- Bold seasoning: Not using enough seasoning on the chicken can lead to bland flavors. Make sure to apply the Ultimate Dry Rub liberally for a delicious kick.
- Ignoring temperature: Cooking chicken at too high a temperature can cause it to dry out. Grill the chicken over medium heat for juicy results.
- Overcooking vegetables: Overcooked veggies lose their crunch and nutrients. Add them to the salad fresh and keep them crisp for better texture.
- Forgetting the dressing: Skipping dressing can make your salad feel incomplete. Use ranch dressing generously, adjusting to your taste preference.
- Neglecting garnishes: Not adding garnishes like blue cheese crumbles can reduce flavor complexity. Sprinkle these on top for an added zing.

Storage & Reheating Instructions
Refrigerator Storage
- Store leftover Grilled Buffalo Chicken Salad in an airtight container.
- It can be kept in the fridge for up to 3 days for optimal freshness.
Freezing Grilled Buffalo Chicken Salad
- Freezing is not recommended due to the salad ingredients’ texture changes when thawed.
- If you must freeze, separate the grilled chicken from the salad components and freeze only the chicken.
Reheating Grilled Buffalo Chicken Salad
- Oven: Preheat to 350°F (175°C) and bake chicken until heated through, about 10-15 minutes.
- Microwave: Heat on medium power in short bursts of 30 seconds, checking frequently to avoid overcooking.
- Stovetop: Warm chicken in a skillet over low heat, adding a splash of broth or water if needed.
Frequently Asked Questions
Here are some frequently asked questions about making Grilled Buffalo Chicken Salad:
How do I make my Grilled Buffalo Chicken Salad spicier?
To increase the spice level, add more hot sauce or include diced jalapeños into your salad mix.
Can I use different proteins in my salad?
Absolutely! This recipe is versatile; feel free to swap chicken with turkey, beef, or lamb based on your preference.
What are some good side dishes for Grilled Buffalo Chicken Salad?
Complement your salad with options like sweet potato fries, grilled corn on the cob, or a refreshing fruit salad.
How can I customize my Grilled Buffalo Chicken Salad?
You can add various toppings like sliced olives, bell peppers, or different types of cheese to personalize your dish further.
Final Thoughts
The Grilled Buffalo Chicken Salad offers a guilt-free way to enjoy bold flavors while being healthy and satisfying. With its adaptability, you can easily modify ingredients based on what you have at home or personal preferences. Give this recipe a try and enjoy crafting your own version!
Grilled Buffalo Chicken Salad
Indulge in the vibrant flavors of a Grilled Buffalo Chicken Salad that satisfies your cravings without the guilt. This dish brings together tender grilled chicken, spicy buffalo sauce, and an array of fresh vegetables, making it a perfect choice for any occasion — whether it’s a backyard barbecue or a quick weeknight dinner. With its health-conscious profile, this salad is keto-friendly, gluten-free, and adaptable to suit various dietary preferences. Enjoy a meal that packs bold flavor while keeping carbs in check!
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Total Time: 22 minutes
- Yield: Serves 2
- Category: Main
- Method: Grilling
- Cuisine: American
Ingredients
- 1 chicken breast
- 1 tablespoon Ultimate Dry Rub
- ½ cup hot sauce (such as Frank's RedHot)
- 1 tablespoon unsalted butter
- Romaine lettuce
- Cherry tomatoes
- Red onion
- Avocado
- Carrot
- Celery
- Blue cheese crumbles (optional)
- Ranch dressing (to taste)
Instructions
- Preheat your grill or grill pan over medium-high heat. Season the chicken breast with the Ultimate Dry Rub on both sides.
- Grill the chicken for about 6-7 minutes per side until fully cooked (internal temperature should reach 165°F). In the last minute of cooking, add turkey bacon to crisp up.
- In a small saucepan, combine hot sauce and unsalted butter over low heat until melted.
- In a large mixing bowl, chop romaine lettuce and add cherry tomatoes, sliced red onion, grated carrot, sliced celery, and avocado.
- Remove the chicken from the grill, let it rest briefly before slicing into strips. Add to the salad base and drizzle with buffalo sauce.
- Top with blue cheese crumbles and ranch dressing according to your preference. Season with salt and pepper.
Nutrition
- Serving Size: 1 serving
- Calories: 480
- Sugar: 3g
- Sodium: 950mg
- Fat: 25g
- Saturated Fat: 7g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 7g
- Protein: 40g
- Cholesterol: 130mg
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