Buffalo Chicken Salad


 Cuisine: American  Type: Salad

Buffalo Chicken Salad : Salad in American cuisine - Recipe, Calorie Info, Healthy alternatives & more on EatM3
 Representative image. Recipe yield may differ

 Amounts


 Ingredient
 Amount (g)
Chicken
2 cups (480)
Buffalo Sauce
1 cup (240)
Romaine Lettuce
4 cups (480)
Celery
1 cup (120)
Blue Cheese Crumbles
1 cup (112)
Ranch Dressing
1 cup (240)
Green Onions
1 cup (100)
 Totals
63 oz (1,772 g)

 Calories 


 Ingredient
 Calories (kcal)
Chicken Breast
165
Buffalo Sauce
35
Lettuce
5
Tomato
25
Red Onion
10
Blue Cheese Dressing
150
Blue Cheese Crumbles
100
Celery
10
Carrots
30
Ranch Dressing
130
Salt
0
Black Pepper
0
Garlic Powder
5
 Totals
665 kcal

 Steps 


1. Preheat your grill to medium-high heat.
2. Season chicken breasts with salt, pepper, and any desired spices.
3. Place the chicken breasts on the grill and cook for about 6-8 minutes per side, or until they reach an internal temperature of 165°F (74°C).
4. Remove the cooked chicken from the grill and let it rest for a few minutes.
5. Meanwhile, prepare the buffalo sauce by combining hot sauce and melted butter in a bowl. Adjust the ratio according to your desired level of spiciness.
6. Once the chicken has rested, chop it into bite-sized pieces.
7. In a large bowl, combine chopped lettuce, diced tomatoes, sliced cucumbers, and thinly sliced red onions.
8. Add the chopped chicken to the bowl and drizzle the buffalo sauce over the top.
9. Toss the salad until all ingredients are well coated with the buffalo sauce.
10. Serve the buffalo chicken salad immediately and garnish with crumbled blue cheese or ranch dressing, if desired.
11. Enjoy your flavorful Buffalo Chicken Salad!

 Substitutions 


- Chicken: Substitute with cooked and shredded turkey, beef, or tofu. Adjust cooking time accordingly for beef or tofu.
- Buffalo sauce: Mix equal parts hot sauce (such as Tabasco or Sriracha) and melted butter. Adjust the amount of hot sauce to your desired level of spiciness.
- Lettuce: Substitute with any leafy greens like spinach, arugula, or mixed salad greens.
- Tomatoes: Replace with cherry tomatoes, diced Roma tomatoes, or sun-dried tomatoes.
- Celery: Use chopped cucumber or bell peppers for a crunchy texture.
- Blue cheese dressing: Substitute with ranch dressing or a combination of mayonnaise, sour cream, and crumbled blue cheese. Adjust the amount of blue cheese to taste.
- Blue cheese crumbles: Replace with feta cheese, goat cheese, or shredded cheddar cheese.
- Red onion: Use white or yellow onion, shallots, or green onions as a substitute.
- Ranch dressing: Replace with a homemade dressing made from mayonnaise, buttermilk, garlic powder, onion powder, dried dill, and parsley. Adjust the seasoning to taste.
- Optional toppings: If you don't have optional toppings like bacon or avocado, you can omit them or replace them with other ingredients you have on hand, such as diced ham or sliced boiled eggs.

 Pairings 


- Blue cheese dressing
- Ranch dressing
- Crumbled blue cheese
- Avocado slices
- Bacon bits
- Chopped tomatoes
- Sliced red onions
- Chopped celery
- Pickled jalapeños
- Cornbread
- Tortilla chips
- Coleslaw
- Sweet potato fries
- Onion rings
- Ice-cold beer
- Spicy Bloody Mary

 Upgrades 


1. Improve presentation:
- Use a mix of vibrant salad greens as a base, such as baby kale, arugula, or spinach, for a visually appealing dish.
- Arrange the buffalo chicken slices on top of the salad in an artful manner.
- Garnish with thinly sliced red onions, fresh cilantro leaves, and a sprinkle of toasted sesame seeds for added color and texture.

2. Improve texture/flavor profile:
- Instead of using regular chicken breast, use crispy chicken tenders or breaded chicken cutlets for a crunchier texture.
- Add a variety of vegetables to the salad, such as diced celery, shredded carrots, and julienned bell peppers, to enhance the crunch and flavor.
- Incorporate different textures by including ingredients like crumbled blue cheese, chopped crispy bacon, and toasted pecans.

3. Elevate with luxurious/premium ingredients:
- Use high-quality, organic chicken for a more tender and flavorful result.
- Upgrade the blue cheese to a premium variety like Roquefort or Stilton for a more complex and luxurious taste.
- Drizzle the salad with a homemade buffalo sauce made with high-quality hot sauce and clarified butter for an elevated flavor experience.
- Consider adding premium ingredients like avocado slices, grilled shrimp, or seared foie gras as additional toppings to take the salad to the next level of indulgence.

 Diet Restrictions 


- Use grilled or baked chicken breast instead of fried chicken to reduce the amount of unhealthy fats.
- Replace regular mayonnaise with a healthier alternative like Greek yogurt or a light mayo to cut down on calories and saturated fats.
- Increase the amount of fresh vegetables in the salad, such as lettuce, tomatoes, cucumbers, and bell peppers, to boost fiber and nutrient content.
- Opt for low-fat or reduced-fat cheese options, like feta or mozzarella, instead of high-fat cheeses like blue cheese or cheddar.
- Consider using a homemade or low-sodium buffalo sauce to control the amount of sodium in the dish.
- Serve the salad on a bed of mixed greens or spinach instead of using a tortilla wrap or bread to reduce carbohydrates and make it suitable for those following a low-carb or gluten-free diet.
- For individuals with lactose intolerance, skip the cheese or use lactose-free cheese alternatives.
- To make it suitable for vegetarians, replace the chicken with plant-based alternatives like tofu, tempeh, or seitan, and adjust the seasonings accordingly.
- For individuals with gluten intolerance or celiac disease, ensure all ingredients, including the buffalo sauce and salad dressings, are gluten-free or make homemade versions using gluten-free ingredients.

 Healthy Choices 


- Use grilled or baked chicken breast instead of fried chicken for a healthier protein option.
- Opt for low-fat or Greek yogurt instead of mayonnaise in the dressing to reduce saturated fat content.
- Increase the amount of fresh vegetables like lettuce, tomatoes, cucumbers, and bell peppers to add more fiber and nutrients.
- Consider using whole grain croutons or baked tortilla strips instead of regular croutons for added fiber and less processed ingredients.
- Swap out regular blue cheese or ranch dressing for a lighter vinaigrette or a homemade dressing with reduced fat content.
- Use a smaller amount of cheese or choose a reduced-fat version to cut down on saturated fat and calories.
- Add a variety of colorful vegetables like carrots, red cabbage, or broccoli to increase the nutrient density of the salad.
- Include a small portion of avocado for healthy fats and creaminess instead of high-fat toppings like bacon or fried onions.
- Limit the amount of buffalo sauce used or consider using a homemade version with reduced sodium and sugar content.
- Serve the salad with a side of fresh fruit or a whole grain roll to make it a balanced and satisfying meal.

 Shortcuts 


1. Use pre-cooked chicken: Save time by using pre-cooked chicken, such as rotisserie chicken or leftover grilled chicken, instead of cooking it from scratch.
2. Opt for canned buffalo sauce: Instead of making your own buffalo sauce, use canned buffalo sauce to save time and effort.
3. Utilize bagged salad mix: Purchase pre-washed and pre-cut bagged salad mix to eliminate the need for washing and chopping lettuce.
4. Substitute with cheaper greens: Replace expensive salad greens like arugula or baby spinach with more affordable options like iceberg lettuce or romaine lettuce.
5. Use store-bought croutons: Save time by using store-bought croutons instead of making them from scratch.
6. Incorporate frozen vegetables: Add frozen corn, peas, or mixed vegetables to the salad for a quick and inexpensive way to bulk it up.
7. Skip the homemade dressing: Opt for store-bought ranch or blue cheese dressing instead of making your own to save time and money.
8. Serve with bread or tortilla wraps: Instead of using expensive artisan bread or buns, serve the buffalo chicken salad with sliced bread or tortilla wraps for a more budget-friendly option.
9. Make it a wrap: Transform the salad into a wrap by rolling the buffalo chicken and salad ingredients in a tortilla, saving time on assembling individual salads.
10. Use leftovers creatively: Repurpose leftover buffalo chicken or salad ingredients in other dishes like quesadillas, sandwiches, or wraps to avoid waste and save money.