Buffalo Ranch Chicken Salad is a flavorful, satisfying meal that’s both Whole30 and keto-friendly. Packed with tender shredded chicken, crunchy veggies, and a zesty, creamy dressing, it’s a perfect option for meal prep or a quick lunch. With just the right balance of heat from buffalo sauce and cool ranch flavors, this salad keeps carbs low (only about 3 g per serving) while delivering 27 g of protein and 32 g of healthy fats. Easy to throw together and totally delicious, it’s a go-to recipe you’ll want on repeat!
Why You’ll Love Buffalo Ranch Chicken Salad
- Flavor-packed: A bold mashup of spicy buffalo and creamy ranch that hits all the right notes.
- Diet-friendly: Designed to fit Whole30 and keto lifestyles without sacrificing taste.
- Meal prep hero: Makes a big batch that stays fresh for 4 days — ideal for busy weeks.
- Versatile: Enjoy it wrapped in crisp lettuce, layered in a sandwich, or spooned over your favorite leafy greens.
Ingredients
- 3 cups cooked shredded chicken (rotisserie or poached breasts, shredded)
- ½ cup diced carrots
- ½ cup diced celery
- 1 tablespoon fresh chopped dill
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon salt
- ½ cup avocado‑oil mayonnaise (e.g., Sir Kensington’s)
- ¼ cup buffalo sauce (e.g., Frank’s Red Hot), or hot sauce of your choice
- 2 tablespoons ranch dressing (e.g., Tessemae’s)
Step-by-Step: How to Make Buffalo Ranch Chicken Salad
- Shred the chicken. Use rotisserie chicken or poach breasts: simmer until internal temp hits 165°F, rest, then shred.
- Dice the veggies. Chop carrots and celery into bite-sized pieces so they blend well in every forkful.
- Mix the dry seasonings. In a large bowl, stir together garlic powder, onion powder, salt, and chopped dill.
- Add chicken and veggies. Toss in shredded chicken, diced carrots, and celery with the seasonings.
- Combine the dressing. In a small bowl, whisk together mayo, buffalo sauce, and ranch until smooth and creamy.
- Coat everything. Pour dressing over the chicken‑veggie mixture and mix thoroughly until evenly coated.
- Serve or store. Enjoy immediately on lettuce wraps, in salads, or store in an airtight container in the fridge for up to 4 days.
Helpful Tips
- Texture tip: Cook your chicken just right—tender meat shreds more easily for a perfect salad texture.
- Veggie crunch: Add chopped bell pepper or green onions for extra color and texture.
- Heat control: Add buffalo sauce gradually to adjust spiciness to your liking.
- Make it creamier: Boost mayo or ranch for an even richer dressing.
- Even mix: Let it rest in the fridge for 30 mins to let flavors meld and dressing thicken.
Substitutions And Variations
- Chicken swap: Try shredded turkey or use leftover roast chicken for a tasty variation.
- Dairy-free: Use a compliant vegan ranch or homemade blend if avoiding dairy.
- Herb swap: Swap dill for parsley, chives, or cilantro depending on your preference.
- Spice twist: Stir in chipotle sauce instead of buffalo for a smoky flavor.
- Low-fat tweak: Use Greek yogurt or plain unsweetened yogurt instead of mayo for fewer calories (note: this may drop from Whole30 compliance).
Storage Instructions
Store Buffalo Ranch Chicken Salad in an airtight container in the fridge for up to 4 days. Avoid freezing as it can compromise the texture of the dressing and veggies. Before serving, give it a good stir to refresh the flavors and consistency.
Nutritional Information (per serving)
- Calories: 413 kcal
- Carbohydrates: 3 g
- Protein: 27 g
- Total Fat: 32 g (Sat Fat: 6 g, Polyunsat: 16 g, Monounsat: 8 g, Trans Fat: 1 g)
- Cholesterol: 93 mg
- Sodium: 965 mg
- Potassium: 342 mg
- Fiber: 1 g
- Sugar: 2 g
- Vitamins & Minerals: Vitamin A 2801 IU, Vitamin C 2 mg, Calcium 29 mg, Iron 1 mg
Serving Suggestions
- Lettuce wraps: Use butter lettuce for low‑carb handheld wraps.
- Green salad: Serve on a bed of fresh mixed greens with sliced cucumbers and tomatoes.
- Low-carb bowl: Pair it with cauliflower or zucchini rice for a filling and keto-friendly option.
- Stuffed veggies: Spoon into hollowed-out bell peppers or avocado halves for a fun presentation.
Frequently Asked Questions About Buffalo Ranch Chicken Salad
Q1: Is this salad safe for Whole30?
Yes! It uses compliant ingredients: avocado‑oil mayo, buffalo sauce without sweeteners, and Tessemae’s Whole30 ranch—all free from added sugar, dairy (if compliant), and preservatives.
Q2: How spicy is it?
The heat level is moderate—Frank’s buffalo brings a gentle zing. Want milder? Use less buffalo sauce. Want more heat? Add a dash of hot sauce or cayenne.
Q3: Can I freeze this salad?
Freezing isn’t recommended. Mayo and diced veggies can become watery or grainy once thawed. Best to enjoy chilled within 4 days.
Q4: What other sides go well with it?
Best with crisp sides: celery sticks, fresh broccoli florets, or a colorful slaw. Low-carb tortilla chips are another tasty option.
Q5: Can I double or triple the batch?
Absolutely. Just note storage time stays the same (4 days). For meal prep, portion into smaller containers to keep servings fresh throughout the week.
Buffalo Ranch Chicken Salad (Whole30, Keto)
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Buffalo Ranch Chicken Salad is a bold, creamy, Whole30 and keto-friendly meal that’s easy to make and perfect for meal prep. Packed with protein, crunchy veggies, and tangy heat, it’s great in wraps, sandwiches, or on salads.
Ingredients
3 cups shredded cooked chicken
½ cup diced carrots
½ cup diced celery
1 tbsp chopped fresh dill
½ tsp garlic powder
½ tsp onion powder
¼ tsp salt
½ cup avocado oil mayo
¼ cup buffalo sauce (e.g., Frank’s Red Hot)
2 tbsp ranch dressing (e.g., Tessemae’s)
Instructions
In a large bowl, mix garlic powder, onion powder, salt, and dill.
Add shredded chicken, carrots, and celery; stir to coat.
In a small bowl, whisk together mayo, buffalo sauce, and ranch.
Combine dressing with chicken mixture and stir well.
Serve immediately or refrigerate in an airtight container.
Notes
Best enjoyed within 4 days. Not freezer-friendly due to mayo and veggie texture. Adjust heat level by modifying buffalo sauce.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Nutrition
- Serving Size: 1 cup
- Calories: 413 kcal
- Sugar: 2 g
- Carbohydrates: 3 g
- Protein: 27 g
Conclusion
I hope you adore this Buffalo Ranch Chicken Salad as much as I do—it’s quick, flavorful, and amazingly versatile. I’m so glad I could share this recipe with you—it’s one of my favorites! Here’s to easy, delicious cooking that fits your lifestyle—enjoy every spicy, creamy bite! With heartfelt thanks and happy cooking! I’m grateful to have you as part of this food-loving community 💖.