Buffalo Ranch Low Carb Chicken Salad – Creamy, Spicy, and Satisfying

This Buffalo Ranch Low Carb Chicken Salad is bold, creamy, and surprisingly light. It packs all the flavor of buffalo wings, without the heavy carbs, and comes together in minutes if you’ve got cooked chicken ready. It’s perfect for meal prep, quick lunches, or an easy dinner on warm nights.

Scoop it onto crunchy lettuce, pile it into low-carb wraps, or serve it with celery sticks and cucumbers. If you like a little heat and a lot of creaminess, this recipe hits the spot.

Buffalo Ranch Low Carb Chicken Salad - Creamy, Spicy, and Satisfying

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings 4 servings

Ingredients

  

• Cooked chicken: 3 cups, shredded or chopped (rotisserie chicken works great)
• Buffalo hot sauce: 1/4 to 1/3 cup (Frank’s-style)
• Ranch seasoning: 1 to 1.5 tablespoons (packet or homemade)
• Greek yogurt or mayo: 1/2 cup (use full-fat Greek yogurt for a lighter option, mayo for richer)
• Celery: 2 ribs, finely diced
• Green onions: 2–3, thinly sliced
• Red onion: 2 tablespoons, finely minced (optional)
• Crumbled blue cheese: 1/4 cup (optional, but classic)
• Lemon juice or apple cider vinegar: 1–2 teaspoons (to brighten)
• Garlic powder: 1/2 teaspoon
• Black pepper: to taste
• Salt: to taste (go light if your ranch mix is salty)
• Optional add-ins: diced jalapeño, chopped fresh dill or parsley, a pinch of smoked paprika
• For serving: Romaine or butter lettuce, low-carb tortillas, celery sticks, cucumber slices

Instructions

 

• Prep the chicken: Shred or chop your cooked chicken into bite-size pieces. Aim for small, even pieces so the dressing coats everything well.
• Stir the dressing: In a large bowl, whisk together Greek yogurt or mayo, buffalo hot sauce, ranch seasoning, lemon juice, garlic powder, and black pepper. Taste and adjust heat or tang.
• Add the crunch: Fold in celery, green onions, and red onion if using. The fresh crunch balances the creamy dressing and spicy kick.
• Combine: Add the chicken to the bowl and mix until well coated. If it looks thick, add a splash more buffalo sauce or a spoonful of yogurt/mayo to loosen.
• Optional upgrades: Stir in blue cheese, fresh dill, or a pinch of smoked paprika. For more heat, add jalapeño or a few extra dashes of hot sauce.
• Chill: Cover and refrigerate for at least 30 minutes. This helps the flavors settle and the dressing cling to the chicken.
• Serve: Spoon into lettuce cups, roll in a low-carb tortilla, or serve as a dip with celery and cucumber. Garnish with extra green onions or blue cheese.

Why This Recipe Works

• High flavor, low effort: Buffalo sauce and ranch seasoning bring big flavor with just a few pantry staples.
• Low carb and high protein: The chicken and Greek yogurt or mayo base keep carbs low and protein high, making it filling without being heavy.
• Custom heat level: You can control the spice by adjusting the buffalo sauce and adding optional jalapeño or extra hot sauce.
• Meal-prep friendly: It tastes even better after a few hours in the fridge as the flavors meld.
• Versatile serving options: Great in lettuce cups, low-carb tortillas, on cucumber rounds, or as a dip with crunchy veggies.

Shopping List

• Cooked chicken: 3 cups, shredded or chopped (rotisserie chicken works great)
• Buffalo hot sauce: 1/4 to 1/3 cup (Frank’s-style)
• Ranch seasoning: 1 to 1.5 tablespoons (packet or homemade)
• Greek yogurt or mayo: 1/2 cup (use full-fat Greek yogurt for a lighter option, mayo for richer)
• Celery: 2 ribs, finely diced
• Green onions: 2–3, thinly sliced
• Red onion: 2 tablespoons, finely minced (optional)
• Crumbled blue cheese: 1/4 cup (optional, but classic)
• Lemon juice or apple cider vinegar: 1–2 teaspoons (to brighten)
• Garlic powder: 1/2 teaspoon
• Black pepper: to taste
• Salt: to taste (go light if your ranch mix is salty)
• Optional add-ins: diced jalapeño, chopped fresh dill or parsley, a pinch of smoked paprika
• For serving: Romaine or butter lettuce, low-carb tortillas, celery sticks, cucumber slices

How to Make It

1. Prep the chicken: Shred or chop your cooked chicken into bite-size pieces. Aim for small, even pieces so the dressing coats everything well.
2. Stir the dressing: In a large bowl, whisk together Greek yogurt or mayo, buffalo hot sauce, ranch seasoning, lemon juice, garlic powder, and black pepper.

   Taste and adjust heat or tang.

3. Add the crunch: Fold in celery, green onions, and red onion if using. The fresh crunch balances the creamy dressing and spicy kick.
4. Combine: Add the chicken to the bowl and mix until well coated. If it looks thick, add a splash more buffalo sauce or a spoonful of yogurt/mayo to loosen.
5. Optional upgrades: Stir in blue cheese, fresh dill, or a pinch of smoked paprika.

   For more heat, add jalapeño or a few extra dashes of hot sauce.

6. Chill: Cover and refrigerate for at least 30 minutes. This helps the flavors settle and the dressing cling to the chicken.
7. Serve: Spoon into lettuce cups, roll in a low-carb tortilla, or serve as a dip with celery and cucumber. Garnish with extra green onions or blue cheese.

Storage Instructions

• Refrigerate: Store in an airtight container for 3–4 days.
• Keep it fresh: Stir before serving.

  If it thickens, add a teaspoon of lemon juice or a small drizzle of buffalo sauce.

• Avoid sogginess: Store lettuce or wraps separately. Assemble just before eating.
• No freezing: This salad doesn’t freeze well due to the creamy dressing and fresh vegetables.

Health Benefits

• High protein content: Chicken provides lean protein to keep you full and support muscle maintenance.
• Low in carbs: With no pasta, bread, or sugar, it fits low-carb and keto-friendly goals when served with veggies or low-carb wraps.
• Healthy fats (your call): Using mayo increases fats; choosing Greek yogurt lowers calories and adds protein and probiotics.
• Micronutrients: Celery and onions bring potassium, vitamin K, and antioxidants, while herbs add extra phytonutrients.
• Flexible sodium control: You can pick lower-sodium ranch seasoning or make your own to tailor the salt level.

What Not to Do

• Don’t over-salt: Ranch mix and buffalo sauce already have sodium. Taste before adding extra salt.
• Don’t skip the chill time: A quick rest in the fridge improves texture and flavor.

  Warm chicken salad tastes muddled and heavy.

• Don’t use watery veggies: Avoid juicy add-ins like tomatoes in the mix. They can make the salad runny. Serve them on the side instead.
• Don’t shred the chicken too fine: Over-shredded chicken can turn pasty.

  Small chunks hold texture better.

• Don’t drown it: Add dressing gradually. You can always add more buffalo sauce, but you can’t take it out.

Alternatives

• Dairy-free: Use avocado oil mayo and skip the blue cheese. Choose a dairy-free ranch seasoning or make your own with dried herbs and spices.
• Extra lean: Use all Greek yogurt and add a teaspoon of olive oil for silkiness.

  This keeps it creamy with fewer calories.

• Spice variations: Swap buffalo sauce for chipotle hot sauce and add lime and cilantro for a smoky twist.
• Protein swaps: Try shredded turkey, canned chicken, or poached shrimp. For vegetarian, use firm tofu or chickpeas (note: not low carb if using chickpeas).
• Crunch upgrades: Add chopped pickles, sliced radishes, or toasted pumpkin seeds for texture without extra carbs.
• Homemade ranch seasoning: Mix dried dill, parsley, chives, garlic powder, onion powder, paprika, black pepper, and a pinch of salt.

FAQ

How spicy is this chicken salad?

It’s medium by default. Use 1/4 cup buffalo sauce for mild to medium heat and 1/3 cup or more for a spicier kick.

You can also add a drizzle of hot sauce on top when serving.

Can I make it ahead?

Yes. It’s actually better after a few hours in the fridge. Make it up to 24 hours in advance, then stir and adjust seasoning before serving.

Is it keto-friendly?

Yes.

The salad itself is very low in carbs. Keep it keto by serving in lettuce cups, over greens, or with low-carb tortillas or veggie dippers.

What’s the best chicken to use?

Rotisserie chicken is quick and flavorful. Otherwise, poached or baked chicken breasts or thighs work well.

Thighs add extra juiciness.

Can I use all mayo or all Greek yogurt?

Absolutely. Mayo gives a richer flavor; Greek yogurt brings tang and more protein with fewer calories. A half-and-half blend is a nice middle ground.

How do I make it less salty?

Use low-sodium buffalo sauce and a homemade ranch mix with minimal salt.

Add lemon juice for brightness instead of more seasoning.

What can I serve with it?

Romaine leaves, butter lettuce cups, celery and cucumber sticks, bell pepper strips, or low-carb tortillas. It’s also great spooned over a simple chopped salad.

How long does it last?

Stored in an airtight container in the fridge, it will last 3–4 days. If it separates slightly, just give it a quick stir.

Can I add cheese?

Yes.

Blue cheese crumbles are classic with buffalo flavors. Shredded cheddar also works if you prefer a milder taste.

How can I thicken a runny salad?

Add a tablespoon of Greek yogurt or mayo and a few extra chicken pieces. Chill for 15 minutes to let it firm up.

In Conclusion

This Buffalo Ranch Low Carb Chicken Salad gives you all the creamy, tangy, spicy notes you crave in a quick, balanced meal.

It’s easy to customize, simple to prep ahead, and flexible enough for weekday lunches or game-day snacking. Keep a batch in the fridge, and you’ve got a fast, flavorful option ready whenever hunger hits. Adjust the heat, add your favorite crunch, and enjoy a satisfying low-carb staple that never gets boring.