Keto Buffalo Chicken Salad: Healthy, Delicious, And Nutritious!

Buffalo chicken salad is a delicious and healthy meal that can be easily made keto-friendly. With a few simple substitutions, you can enjoy all the flavours of buffalo chicken in a low-carb, high-protein dish. This salad is perfect for those following a keto diet and can be customised with various ingredients to suit your taste.

Keto buffalo chicken salad recipe

Keto Buffalo Chicken Salad

Ingredients:

• 3 cups cooked chicken breast
• 1 small celery stalk
• Green onions
• Mayonnaise
• Hot sauce
• Salt and black pepper (optional)
• Fresh veggies (e.g. celery sticks, sweet bell peppers)
• Romaine lettuce

Optional extras:

• Cheese (shredded cheddar or blue cheese crumbles)
• Frank's Red Hot Sauce (buffalo seasoning blend powder)

Method:

• Add the green onions and celery to a food processor and pulse until well chopped.
• Add the cooked chicken pieces and pulse until shredded. If you prefer larger pieces of chicken, you can skip this step.
• Scoop the mixture into a medium-sized mixing bowl and add the mayonnaise and hot sauce. Mix well and adjust the seasoning to taste. If you want more buffalo flavour, add more hot sauce. If you prefer a creamier texture, add more mayonnaise.
• Refrigerate until ready to serve. This salad can be enjoyed as is, or served with fresh veggies, or in lettuce wraps/lettuce cups.

Tips:

• This recipe is perfect for using up leftover chicken breast, or you can use frozen chopped chicken.
• For an extra kick of flavour, try adding some Frank's Red Hot Sauce buffalo seasoning blend powder.
• This salad is a great option for meal prep lunches and can be stored in an airtight container in the fridge.

Nutritional value

Buffalo chicken salad is a keto-friendly meal packed with protein and flavour. It is a healthy, low-carb option that can be made in various ways, depending on your preferences and dietary requirements.

Ingredients

The main ingredients in a keto buffalo chicken salad are:

• Chicken
• Hot sauce (preferably Frank's Original Red Hot Sauce)
• Lettuce (Romaine is a popular choice)
• Cheese (blue cheese crumbles or cheddar)
• Mayonnaise (or Greek yoghurt)
• Vegetables (such as celery, carrots, onions, and tomatoes)

Nutritional Information

The nutritional content of buffalo chicken salad will vary depending on the specific ingredients and quantities used. However, as an example, one serving of a buffalo chicken salad recipe from 'Easy Low Carb' contains approximately:

• 547 calories
• 11g carbohydrates
• 53g protein
• 32g fat
• 18g saturated fat
• 214mg cholesterol
• 1454mg sodium
• 1333mg potassium
• 3g fibre
• 6g sugar
• 4430IU Vitamin A
• 41mg Vitamin C
• 110mg Calcium
• 2mg Iron

Health Benefits

In addition to being a tasty and satisfying meal, buffalo chicken salad offers several health benefits, especially when made with nutrient-rich ingredients.

Romaine lettuce, for example, is an excellent source of vitamins A, B1, C, K, and folate. It also contains dietary fibre and minerals like manganese, potassium, copper, and iron, which are essential for those on a keto or low-carb diet.

Chicken is a lean protein source, providing essential amino acids that support muscle growth and repair. It is also rich in B vitamins, selenium, and phosphorus.

Cheese, such as blue cheese, adds a good amount of protein and calcium to the salad, contributing to bone health.

The hot sauce provides a good dose of spicy flavour and may offer some health benefits as well. For example, capsaicin, the compound that gives chilli peppers their heat, has been linked to various health benefits, including potential weight loss support and pain relief.

Finally, the vegetables in the salad, such as celery, carrots, and onions, provide additional vitamins, minerals, and fibre, boosting the overall nutritional profile of the dish.

Overall, buffalo chicken salad can be a nutritious and delicious option for those following a keto diet or simply looking for a healthy, low-carb meal.

How to make keto buffalo chicken tenders

Ingredients:

• Chicken tenders
• Pork rinds
• Almond flour
• Parmesan cheese
• Smoked paprika
• Salt
• Eggs
• Oil, for frying (light olive oil or avocado oil)
• Buffalo wing sauce

Optional:

• Blue cheese crumbles
• Chives
• Ghee or unsalted butter
• Mayonnaise
• Thyme
• Onion powder
• Cayenne pepper
• Garlic powder

Method:

• Mix the pork rinds, parmesan cheese, smoked paprika, salt, and almond flour together in a food processor and grind to a fine powder.
• Set up a breading station with separate dishes for the chicken, beaten eggs, and breading mixture.
• Dip the chicken tenders in the egg first, then coat them in the breading.
• Sauté the coated tenders in oil for about 4-6 minutes on each side or until they reach an internal temperature of at least 165°F.
• Remove from the oil and drain on paper towels.
• In a separate bowl, mix together the buffalo wing sauce and melted butter (if using).
• Dip the cooked chicken tenders in the sauce to coat them.

Tips:

• If you don't want to fry the chicken, you can bake the tenders in the oven at 375°F for 15-20 minutes.
• You can also freeze the breaded tenders and cook them from frozen at a later date.
• If you don't like pork rinds, you can substitute ground sunflower seed meal or almond flour.
• If you want to add extra spice, sprinkle some buffalo seasoning blend powder into the sauce.

Variations for keto buffalo chicken salad

There are many ways to customise a keto buffalo chicken salad to your liking. Here are some suggestions:

Veggies

The ingredients used in this salad are just suggestions, and you can add any low-carb veggie you like. Some ideas include chopped raw zucchini, summer squash, or even chopped jalapenos.

Cheese

If you're not a fan of blue cheese, you can substitute it with another crumbling cheese. You can also use Homemade Creamy Ranch dressing instead of blue cheese dressing.

Sauce

If you prefer BBQ sauce to buffalo sauce, you can use a Homemade Sugar Free BBQ Sauce instead. If you like your food spicy, add a little extra Frank's Hot Sauce to the buffalo sauce for a bigger kick.

Sides

This salad goes well with some diced celery on the side, or you could serve it with celery sticks or sweet bell peppers.

Best buffalo sauce for keto buffalo chicken salad

Buffalo chicken salad is a keto-friendly meal, but what about the sauce?

When it comes to choosing the best buffalo sauce for your keto buffalo chicken salad, there are a few things to keep in mind. Firstly, you'll want to avoid any store-bought brands that may contain hidden carbs in the form of sugar or other additives. Instead, opt for a homemade, sugar-free buffalo sauce to ensure it aligns with your keto diet.

One recommended option is Frank's Original Red Hot Sauce. This hot sauce is specifically recommended by some keto bloggers when making buffalo chicken salad. It is suggested that you avoid Frank's Buffalo Sauce or Wing Sauce, as these contain additives. If you can't get your hands on Frank's Original Red Hot Sauce, you can use Crystal Hot Sauce with a pinch of garlic powder as a substitute.

When making your buffalo sauce, you can also add a pinch of salt and black pepper to taste. However, be mindful of the amount of salt you add, as some hot sauces already contain sodium.

Remember, when preparing your keto buffalo chicken salad, it's important to consider the ingredients used in the salad itself, as well as the sauce. For example, you can use almond flour instead of regular flour for coating your chicken tenders, and choose a keto-friendly oil for frying, such as light olive oil.

Frequently asked questions