Buffalo Chicken Salad Bowls – healthy keto + low carb

All the Buffalo Flavor You Love—Without the Guilt

If you crave that tangy, spicy kick of buffalo wings but could do without the breading, deep-frying, and extra calories — this Buffalo Chicken Salad Bowl is for you. It’s fresh, flavorful, and perfect for keto, low-carb, paleo, or Whole30 eating.

Wing sauce is one of my all-time favorite flavors. That vinegary pepper bite? Yes, please. I like it hot—the kind of heat that lingers on your lips. This recipe lets me indulge that craving while keeping it wholesome and nutrient-packed. And now you can enjoy it too.

Why You’ll Love These Buffalo Chicken Salad Bowls

• Customizable heat – Mild, medium, or scorch-your-face-off—you choose.
• Bold Buffalo flavor – All the spice and tang you want, without the heavy fried coating.
• Protein-packed – Juicy chicken tenders seasoned with my homemade Buffalo Spice Rub.
• Veggie-loaded – Crisp lettuce, baby spinach, carrots, celery, and onions.
• Meal-prep friendly – Make it once and enjoy it all week.

Ingredients You’ll Need for the Best Buffalo Chicken Salad

• Buffalo Chicken – Seasoned with my Buffalo Spice Rub.
• Mixed greens – Lettuce + baby spinach for variety.
• Crisp veggies – Red onions, celery, carrots.
• Buffalo wing sauce – Frank’s Red Hot is classic, but try Wing-Time from Whole Foods for something different.
• Buffalo Ranch Dressing – Creamy, tangy, and made without additives.
• Blue cheese crumbles – Optional but highly recommended.

This recipe starts by baking a batch of super-easy buffalo chicken

I use my homemade Buffalo Spice Rub to season the chicken tenders. I always have a batch of this on hand for meal prep.

My Go-To Buffalo Spice Rub (Homemade & Meal Prep Friendly)

I keep a jar of this in my pantry for quick, flavorful chicken any time. For one batch, mix:

• 1 teaspoon of Kosher salt
• ½ teaspoon ground black pepper
• ½ teaspoon garlic granules
• ½ teaspoon onion granules
• ½ teaspoon paprika
• ¼ teaspoon cayenne (or more if you want it hotter)

Want a larger batch (plus my other spice blends)? Grab my full spice mix guide [HERE].

Buffalo Ranch Dressing

This is the creamy, spicy buffalo ranch dressing that makes this salad bowl irresistible—and it’s quick to whip up/ It’s made with real ingredients, no preservatives, and a healthy dose of good fats.

How to Make Buffalo Chicken Salad Bowls

1. Prep the chicken – Season with Buffalo Spice Rub, bake or air fry until juicy.
2. Toss in wing sauce – Coat generously for that classic buffalo heat.
3. Assemble your bowl – Layer greens, veggies, and chicken.
4. Drizzle with dressing – Finish with Buffalo Ranch and a sprinkle of blue cheese.

Meal Prep Tips for Buffalo Chicken Salad Bowls

• Cook Chicken in Bulk – Bake, grill, or air fry extra buffalo chicken tenders so you can assemble quick lunches all week.
• Store Ingredients Separately – Keep chicken, greens, and dressing in separate containers to maintain freshness and prevent soggy lettuce.
• Use Meal Prep Containers – Divide portions into airtight, BPA-free containers for easy grab-and-go keto lunches.
• Prep Veggies in Advance – Chop celery, carrots, and onions ahead of time and store them in sealed jars in the fridge.
• Make Extra Buffalo Ranch Dressing – Store in a small mason jar for up to 1 week; shake well before using.
• Keep Heat Level Flexible – Store extra wing sauce separately so each serving can be customized from mild to spicy.
• Add Fresh Toppings at Serving Time – Crumble blue cheese or add avocado right before eating for maximum flavor and texture.

Storage Tips for Buffalo Chicken Salad Bowls

• Refrigeration: Store cooked chicken in an airtight container in the fridge for up to 4 days.
• Dressing Storage: Keep homemade buffalo ranch refrigerated for 5–7 days.
• Lettuce & Greens: Store washed and dried greens in a container lined with paper towels to keep them crisp for up to 5 days.
• Freezing: Cooked buffalo chicken can be frozen for up to 2 months; thaw overnight in the fridge before reheating.
• Reheating Chicken: Warm in a skillet or microwave until just heated through—avoid overcooking to prevent dryness.

Other Buffalo Recipes