I’ll be honest: most buffalo chicken salads out there either drown in ranch or feel like sad shredded chicken with hot sauce. After too many disappointing “keto lunches,” I dialed this version in — creamy, spicy, crunchy, and actually filling without wrecking my macros or my afternoon energy.
This is the one I keep coming back to for meal prep because it’s stupid-easy, uses leftovers smartly, and feels indulgent enough that I don’t miss the carbs. Plus, it plays nice with lettuce wraps and keto sandwich bread.
💡 What Makes This Feel Like Real Food
- Buffalo + Ranch = actual flavor payoff, not just “spicy mayo sadness.”
- Blue cheese crumbles make it creamy and give that tangy hit that cuts through the fat.
- Celery and green onions bring crunch without hidden carbs sneaking in.
- Rotisserie chicken or leftovers make it realistic for busy days (or lazy ones — no judgment).
Mainstream versions either go too heavy on mayo or too light on fat, leaving you hungry an hour later. Not this one.
🧾 Ingredients That Kept It Keto
- 4 cups shredded chicken (1 lb / 450 g) – Protein-packed and low-carb, obviously. Finely shredded = better creamy texture.
- 1/2 cup ranch dressing (120 ml) – Pick one under 2g carbs per serving. Hidden sugar is real out there.
- 2 oz blue cheese, crumbled (56 g) – Brings bold flavor and extra fat. Skip if you must, but it really rounds it out.
- 1/3 cup buffalo sauce (80 ml) – Frank’s is classic and keto-safe. Just check labels; some brands sneak in sugar.
- 1/2 cup celery, diced (75 g) – Classic buffalo crunch with barely any carbs.
- 1/3 cup green onions, sliced (30 g) – Brighter flavor and very macro-friendly.
🔁 Keto Swaps That Actually Work
- No blue cheese? Use shredded sharp cheddar for creaminess without the funk.
- Need dairy-free? Sub avocado mayo for ranch and skip the blue cheese.
- Want it spicier? Add a few dashes of straight hot sauce to your buffalo mix.
Heads up: Swapping ranch with avocado mayo will cut dairy but might make it a bit thicker and less tangy. Worth testing based on your goals.
⚠️ Keto Missteps and How I Fixed Them
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Salad turned watery | Chicken wasn’t fully cooled | Always cool chicken before mixing |
| Dressing tasted “off” | Used cheap buffalo sauce with added sugar | Stick to clean-label buffalo sauce |
| Too bland | Not enough seasoning | Add extra salt, pepper, or a garlic powder hit |
👩🍳 Step-by-Step: How I Make It
- Shred your cooked, cooled chicken finely. (Chunky = weird mouthfeel here.)
- Mix the chicken, ranch, blue cheese, buffalo sauce, celery, and green onions in a big bowl.
- Taste and tweak: Want it spicier? More tangy? Adjust before chilling.
- Chill for at least 30 minutes to let the flavors marry.
It should look creamy but not soupy. If it’s runny, you either didn’t chill it enough, or your ranch was too thin.
Tracking hack: I portion it into 5 equal containers—makes tracking macros stupidly easy and keeps me from free-porking an extra half cup.
🧠 Keto Cooking Tricks That Help
- I shred leftover roast chicken while it’s still slightly warm — way easier than cold.
- I mix ranch and buffalo sauce separately before tossing with chicken — no “pockets” of plain sauce.
- I chop celery and green onions super fine so every bite hits with flavor.
🧊 How I Store and Track It
- Fridge: Airtight container, good for 4 days.
- Meal prep: Pre-portion into jars or meal containers with lettuce or low-carb wraps ready.
- Reheating? Don’t. This salad’s meant to stay cold. Warmed buffalo ranch = sadness.
❓ Real Keto Questions, Real Answers
Can I use canned chicken?
You can, but it’s wetter and you’ll need to drain and dry it well. Also, flavor will be a little flatter.
Is buffalo sauce keto?
Mostly yes, but always check the label. Avoid anything with “honey,” “brown sugar,” or “corn syrup.”
Can I freeze it?
Nope. Mayo-based salads get gross when frozen and thawed.
Nutrition Facts
Serving Size: 1 cup
| Nutrient | Amount |
|---|---|
| Calories | 336 kcal |
| Total Fat | 20.7g |
| Saturated Fat | 6g |
| Cholesterol | 90mg |
| Sodium | 950mg |
| Potassium | 300mg |
| Total Carbohydrates | 2.3g |
| Dietary Fiber | 0.6g |
| Net Carbs | 1.7g |
| Sugars | 0.4g |
| Protein | 34g |
🧮 Macro Breakdown (Percentage)
- Fat: 55%
- Protein: 40%
- Carbs: 5%
Super keto-friendly — plenty of fat to stay fueled, high enough protein to be satisfying, and barely-there carbs. Plus, the carbs mostly come from the celery and green onions, not anything sneaky like sugar-loaded sauces (as long as you use clean ranch and buffalo sauce).
Quick heads-up:
These numbers are based on typical ranch dressing and standard buffalo sauce (like Frank’s RedHot).
If your ranch is a little heavier (or lighter) on fat or carbs, the exact counts might shift a tiny bit. Always smart to double-check your specific brands if you’re doing strict macro tracking!
Check out More Recipes:
- Low Carb Keto Avocado Tuna Salad
- Low Carb Keto Shrimp Caesar Salad
- Low Carb Keto Cauliflower Tabbouleh
- Low Carb Keto High Protein Tuna Salad
Low Carb Keto Buffalo Chicken Salad
Description
Creamy, spicy, and packed with protein, this keto Buffalo Chicken Salad is perfect for quick lunches, meal prep, or low-carb wraps.
Ingredients
Instructions
- In a large bowl, combine shredded chicken, ranch dressing, blue cheese, buffalo sauce, diced celery, and sliced green onions.
- Stir until evenly coated.
- Chill for at least 30 minutes.
- Serve in lettuce wraps, low-carb tortillas, or straight from the bowl.
