Easy Buffalo Chicken Salad Recipe

Cook Time: 20 minutes

Ingredients:

• 2 skinless, boneless chicken breasts, cut in half horizontally
• 2 tablespoons Cajun seasoning, divided
• 1/4 cup grapeseed oil
• 1/3 cup ranch dressing
• 1/3 cup hot sauce
• 8 cups torn green leafy lettuce, or as needed
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/2 cup shredded carrots
• 1/2 cup crumbled blue cheese, or to taste
• Your favorite salad dressing

Directions:

1. Preheat the oven to 400F (200C). Grease a baking sheet and set it aside.
2. Season both sides of the chicken breasts with 1 tablespoon of Cajun seasoning.
3. Heat the grapeseed oil in a cast iron skillet over medium-high heat.
4. Once the oil is hot, add the chicken to the skillet, being careful not to overcrowd. Cook for about 6 minutes per side, until the chicken is no longer pink in the center and the juices run clear. An instant-read thermometer inserted into the center of the chicken should read 165F (74C).
5. Remove the chicken from the skillet and place it on a plate to cool for about 10 minutes.
6. In a large bowl, stir together the ranch dressing, hot sauce, and remaining 1 tablespoon of Cajun seasoning.
7. Once the chicken has cooled, cut it into bite-sized pieces and add it to the bowl with the sauce mixture. Toss the chicken in the sauce until evenly coated.
8. Transfer the coated chicken pieces to the prepared baking sheet. Bake in the preheated oven for 5 to 10 minutes, or until the chicken begins to crisp up. Remove from the oven and allow it to cool for another 10 minutes.
9. In a large salad bowl, combine the torn green leafy lettuce, halved cherry tomatoes, sliced cucumber, and shredded carrots.
10. Top the salad with the buffalo chicken and crumbled blue cheese.
11. Serve the salad with your favorite dressing on the side.

Nutrition Facts (per serving):

• Calories: 438
• Total Fat: 33g (43% DV)
• Saturated Fat: 7g (35% DV)
• Cholesterol: 71mg (24% DV)
• Sodium: 2134mg (93% DV)
• Total Carbohydrate: 11g (4% DV)
• Dietary Fiber: 3g (12% DV)
• Total Sugars: 5g
• Protein: 25g (50% DV)
• Vitamin C: 17mg (19% DV)
• Calcium: 156mg (12% DV)
• Iron: 2mg (12% DV)
• Potassium: 755mg (16% DV)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The History of Buffalo Chicken Salad

Buffalo chicken salad traces its roots back to the 1960s in Buffalo, New York, where the original Buffalo chicken wing was invented at the Anchor Bar. The concept of combining spicy Buffalo-style chicken with fresh greens evolved naturally as cooks sought lighter, more versatile ways to enjoy the fiery flavors. Over time, this adaptation became a staple in American cuisine, offering a balanced combination of protein, heat, and freshness in a convenient salad form.

Regional Variations and Characteristics

While the classic Buffalo flavor originates from upstate New York, regional variations have emerged across the United States. In the South, Cajun seasoning and hot sauces are often used to intensify the heat, while in the Midwest, the salad may be topped with additional cheeses or creamy dressings. Coastal versions sometimes incorporate avocado or corn for a fresher, lighter twist. Despite these variations, the defining characteristic remains the tangy, spicy Buffalo sauce paired with tender chicken.

How It Differs From Similar Dishes

Buffalo chicken salad is distinct from other chicken salads primarily because of its spicy, tangy sauce. Unlike traditional chicken salad, which is often creamy and mild, Buffalo chicken salad relies on hot sauce and blue cheese to create a bold, zesty flavor. It also differs from grilled chicken Caesar or Cobb salads by emphasizing heat and the signature Buffalo profile, rather than focusing on garlic, anchovies, or bacon.

Where It Is Commonly Served

This salad is a popular menu item in casual American restaurants, sports bars, and cafes. It is frequently offered as a lunch special or a lighter dinner option and is a go-to choice for game day gatherings. Home cooks also favor it for meal prep, as it combines protein and vegetables into a satisfying, low-carb meal.

Interesting Facts

• The original Buffalo wing was served with celery and blue cheese, which carried over into the salad version to balance the heat.
• Buffalo chicken salad is often considered a gateway salad for those who prefer spicy flavors but want a healthy option.
• Some chefs experiment with smoky variations, using smoked chicken or chipotle-infused sauces, highlighting the versatility of the dish.
• Despite its American origin, it has gained international popularity, appearing on menus from Canada to Japan.
• The combination of lettuce, vegetables, and spicy chicken creates a visually appealing dish, making it a favorite for social media food photography.

FAQ about Easy Buffalo Chicken Salad Recipe