Buffalo Chicken Protein Pasta Salad – Bold, Satisfying, and Meal-Prep Friendly

This Buffalo Chicken Protein Pasta Salad brings big flavor and serious staying power. It’s creamy, spicy, and loaded with lean protein, crunchy veggies, and tender pasta. You get the comfort of a classic pasta salad with the kick of buffalo wings.

It’s easy to prep, holds up well in the fridge, and tastes great cold or room temp. Perfect for weekday lunches, game day spreads, or a quick dinner that doesn’t feel boring.

Why This Recipe Works

Buffalo sauce and ranch are a proven match, and they’re the backbone of the dressing. Using Greek yogurt lightens things up while adding extra protein and creaminess.

Rotisserie chicken keeps the process quick without sacrificing flavor. High-protein pasta boosts nutrition and makes this salad more filling. The crunchy celery, carrots, and red onion add freshness that balances the heat.

Shopping List

• High-protein pasta: Rotini, penne, or shells work best.
• Cooked chicken: Diced or shredded; rotisserie chicken is ideal.
• Buffalo hot sauce: Frank’s RedHot or your favorite brand.
• Plain Greek yogurt: 2% or whole milk for extra creaminess.
• Light mayonnaise or avocado oil mayo.
• Ranch seasoning: Packet or homemade.
• Celery: Thinly sliced.
• Carrots: Shredded or finely chopped.
• Red onion: Finely diced.
• Cherry tomatoes: Halved (optional but fresh).
• Crumbled blue cheese or feta (optional for topping).
• Fresh herbs: Chives or parsley.
• Lemon juice or apple cider vinegar.
• Olive oil (optional, for gloss and mouthfeel).
• Salt and black pepper

How to Make It

1. Cook the pasta: Boil the high-protein pasta in well-salted water until just al dente.

   Drain, rinse briefly under cool water to stop the cooking, and let it dry so the dressing clings well.

2. Make the dressing: In a large bowl, whisk Greek yogurt, a spoonful of mayo, buffalo hot sauce, ranch seasoning, a squeeze of lemon juice, and a splash of olive oil. Taste and adjust heat and salt. You want it slightly punchy because the pasta will mellow it out.
3. Prep the chicken: Shred or dice your cooked chicken.

   Toss it with a little buffalo sauce on its own so every bite has flavor before it meets the dressing.

4. Chop the veggies: Slice celery thin, grate or finely chop carrots, and dice red onion. Halve cherry tomatoes if using. Pat veggies dry to keep the salad from watering down.
5. Combine: Add pasta, chicken, and veggies to the bowl with the dressing.

   Fold gently until everything is coated. If it looks thick, splash in a bit of water or milk to loosen.

6. Finish and chill: Stir in herbs. Top with crumbled blue cheese if you like.

   Chill for at least 30 minutes so flavors meld and the dressing sets.

7. Serve: Taste again before serving. Add a pinch of salt, extra buffalo sauce for heat, or a squeeze of lemon to brighten. Garnish with more herbs.

Storage Instructions

Store in an airtight container in the fridge for up to 4 days.

High-protein pasta keeps its bite better than regular pasta, but if it absorbs dressing, just stir in a spoonful of yogurt or a splash of milk before serving. Keep blue cheese or extra herbs separate if you plan to meal prep so they stay fresh. Not recommended for freezing—the texture of the pasta and dairy dressing won’t hold up well.

Benefits of This Recipe

• High protein: Greek yogurt, chicken, and protein pasta team up to keep you full.
• Meal-prep friendly: Holds well in the fridge and tastes great cold.
• Balanced texture: Creamy, crunchy, and tender all in one bowl.
• Customizable heat: Adjust buffalo sauce to match your spice tolerance.
• Lighter than most pasta salads: Yogurt-based dressing cuts heavy mayo without losing creaminess.

Common Mistakes to Avoid

• Overcooking the pasta: It should be just al dente.

  Soft pasta turns mushy once dressed.

• Skipping the chill time: The salad tastes better after 30 minutes in the fridge as flavors blend and the dressing thickens.
• Not seasoning enough: Pasta dulls flavors. Taste and adjust salt, lemon, and heat at the end.
• Watery veggies: Excess moisture thins the dressing. Pat produce dry after washing.
• One-note heat: Balance spice with acid (lemon) and creaminess (yogurt/mayo) so it’s not just hot.

Variations You Can Try

• Blue cheese ranch: Mix crumbled blue cheese into the dressing and sprinkle more on top.
• Extra protein boost: Add crisp bacon crumbles, canned chickpeas, or diced hard-boiled eggs.
• Veggie-forward: Fold in diced cucumber, bell peppers, or shredded cabbage for extra crunch.
• Gluten-free: Use a gluten-free high-protein pasta made from chickpeas or lentils.
• Spice levels: Mild—use less buffalo sauce and more yogurt.

  Hot—add cayenne or a few dashes of your favorite hot sauce.

• Dairy-free: Use a dairy-free yogurt and skip the cheese. Sub a clean, dairy-free ranch seasoning or simple spices (garlic powder, onion powder, dill).
• Grilled chicken: Swap rotisserie for grilled breasts or thighs for smoky flavor.
• Ranch-only version: Replace buffalo sauce with ranch and a touch of lemon for a kid-friendly take.

FAQ

Can I use canned chicken?

Yes. Drain it well and toss with a little buffalo sauce before adding to the salad so it doesn’t taste flat.

Rotisserie or grilled chicken gives better texture, but canned works in a pinch.

What pasta shape is best?

Short, ridged shapes like rotini, penne, or shells hold the dressing and chicken well. Avoid long noodles—they clump and don’t mix evenly in a cold salad.

Is there a way to make it even higher in protein?

Use a chickpea or lentil-based pasta, go with 2% or whole-milk Greek yogurt, and add extra chicken or chickpeas. You can also sprinkle on hemp seeds for a subtle boost.

How spicy is this recipe?

It’s medium by default.

Start with less buffalo sauce, taste, and add more until it’s right for you. You can always drizzle extra on individual portions.

Can I make it the night before?

Absolutely. It actually improves by the next day.

If it tightens up overnight, stir in a tablespoon of yogurt or a splash of milk to loosen before serving.

What can I use instead of ranch seasoning?

Mix garlic powder, onion powder, dried dill, dried parsley, a pinch of paprika, salt, and pepper. It’s fresh, clean, and easy to adjust.

Does it work without mayo?

Yes. Use all Greek yogurt and a bit of olive oil for richness.

It will be tangier and slightly lighter, but still creamy and satisfying.

How do I pack this for lunch?

Portion into airtight containers. Keep any toppings like blue cheese, extra hot sauce, or herbs in a small side container and add right before eating for the best texture.

Wrapping Up

This Buffalo Chicken Protein Pasta Salad is bold, balanced, and simple to make. It delivers real flavor, packs in protein, and keeps well for days.

Whether you’re meal prepping or feeding a crowd, it’s a dependable option that doesn’t skimp on taste. Make it once, tweak it to your style, and it’ll become a regular in your rotation.