This Crispy Buffalo Chicken Salad is a delicious and healthy meal made with crispy pan-fried chicken tenders tossed in homemade buffalo sauce. Paired with greens, carrots, celery, avocado, and a Whole30-compliant cilantro ranch dressing, this salad is a perfect meal prep option and an exciting, satisfying dinner. It’s also paleo, Whole30, and keto-friendly, making it suitable for a variety of dietary needs.

Full Recipe:

Ingredients

• For the Salad:

  • 3 cups chopped romaine or salad greens

  • 3 celery stalks, chopped

  • ½ cup shredded red cabbage

  • 1 cup shredded carrots

  • 1 large avocado, sliced

  • Thinly sliced red onion (optional)

• For the Chicken:

  • 1 lb chicken tenderloins

  • 1 large egg, whisked

  • ¾ cup blanched almond flour

  • ¼ cup tapioca flour (or arrowroot)

  • 1 ¼ tsp fine grain sea salt

  • ⅛ tsp black pepper

  • 1 tsp onion powder

  • ½ tsp garlic powder

  • ¼ cup coconut oil or avocado oil for frying

  • ⅓ cup Frank’s original hot sauce

  • ¼ cup ghee, melted

  • Additional cilantro for garnish

• For the Dressing:

  • ½ cup homemade mayo or purchased paleo mayo

  • 3 tbsp coconut milk

  • ½ tsp garlic powder

  • ½ tsp onion powder

  • 2 tbsp minced cilantro

  • 1 tsp dried chives

  • ¼ tsp dried dill

  • 1 tsp fresh lime juice

  • 1/8-1/4 tsp salt (to taste)

Directions

1. Make the Dressing: Whisk together all dressing ingredients in a bowl until smooth. Cover and refrigerate until ready to serve.

2. Prepare the Salad: In a large serving bowl, combine the salad greens, celery, cabbage, shredded carrots, and avocado. Cover and refrigerate.

3. Coat the Chicken: In a shallow bowl, whisk the egg. In another shallow bowl, combine almond flour, tapioca flour, salt, pepper, onion powder, and garlic powder. Heat coconut oil in a skillet over medium-high heat. Dip chicken tenders into the egg, then coat with the flour mixture. Fry in batches for about 3 minutes per side until golden and cooked through.

4. Make the Buffalo Sauce: In a bowl, whisk together the hot sauce and melted ghee. Dip each piece of chicken into the buffalo sauce, coating it evenly.

5. Assemble the Salad: Slice the buffalo chicken and place it over the prepared salad. Drizzle with cilantro ranch dressing and garnish with additional cilantro. Serve immediately.

Nutrients

• Calories: 417 kcal

• Carbohydrates: 12g

• Protein: 16g

• Fat: 35g

  • Saturated Fat: 8g

• Cholesterol: 77mg

• Sodium: 524mg

• Potassium: 478mg

• Fiber: 4g

• Sugar: 2g

• Vitamin A: 4795 IU

• Vitamin C: 12mg

• Calcium: 50mg

• Iron: 1.5mg

This crispy buffalo chicken salad is flavorful, filling, and a perfect balance of tangy, spicy, and creamy. It’s an ideal option for anyone on a paleo, Whole30, or keto diet!

Why Crispy Buffalo Chicken Salad is a Perfect Meal

The Crispy Buffalo Chicken Salad offers a light yet filling option for lunch or dinner, thanks to its perfect balance of lean protein from the chicken and healthy fats from avocado and the dressing. The pan-fried chicken adds a satisfying crunch and an irresistible buffalo flavor, while the fresh vegetables bring a refreshing contrast to the richness of the chicken and dressing.

This salad is great for meal prep because it holds up well when stored, and it’s simple to assemble in advance, ensuring you have a healthy and tasty meal ready for the week. It’s a low-carb meal that also meets the requirements for Whole30, paleo, and keto diets, making it suitable for those with specific dietary needs or restrictions.

The cilantro ranch dressing adds a creamy and tangy element to the dish, making every bite irresistible, while the buffalo sauce delivers that familiar spicy, tangy punch. With just a handful of simple ingredients, this meal delivers big on flavor and nutrition.

How to Make Crispy Buffalo Chicken Salad

Making this crispy buffalo chicken salad is simple and quick, with easy-to-follow steps for preparing each component. Here’s how to put it all together:

Make the Dressing

Start by preparing the cilantro ranch dressing. In a bowl, whisk together all of the following ingredients: paleo mayo, coconut milk, garlic powder, onion powder, minced cilantro, dried chives, dried dill, lime juice, and salt. Once everything is well combined, cover the bowl and refrigerate the dressing until ready to serve. This allows the flavors to meld together, making it even more delicious.

Prepare the Salad

In a large bowl, combine the following ingredients for the salad base:

• Chopped romaine (or salad greens of your choice)

• Chopped celery

• Shredded red cabbage

• Shredded carrots

• Sliced avocado (for a creamy texture)

Toss everything together and set the salad aside. Cover the salad and refrigerate until you’re ready to assemble the dish.

Coat the Chicken

In a shallow bowl, whisk the egg to create an egg wash. In another shallow bowl, combine blanched almond flour, tapioca flour, salt, black pepper, onion powder, and garlic powder to make the breading for the chicken. Heat coconut oil or avocado oil in a skillet over medium-high heat.

Dip each chicken tenderloin into the egg wash, then coat with the flour mixture, pressing gently to make sure the chicken is fully coated. Fry the chicken in batches for 3-4 minutes per side, or until golden brown and cooked through, reaching an internal temperature of 165°F. Once cooked, remove the chicken from the skillet and let it rest for a few minutes.

Make the Buffalo Sauce

While the chicken is resting, prepare the buffalo sauce by combining Frank’s original hot sauce and melted ghee in a bowl. Whisk the two ingredients together until smooth. The sauce should have the perfect balance of heat and flavor, ready to coat your crispy chicken tenders.

Assemble the Salad

Once the chicken is rested and sliced into strips, it’s time to assemble your salad. Start by layering the quinoa (if using) in each bowl as the base. Then, add a generous amount of the salad mixture, and top with the crispy chicken strips. Drizzle the cilantro ranch dressing generously over the salad, and garnish with fresh cilantro for added flavor and freshness. If desired, sprinkle crispy shallots on top for extra crunch and flavor.

Serve

Serve the salad immediately, and enjoy the delicious balance of spicy buffalo chicken, creamy dressing, and crunchy vegetables. The sweet and tangy flavors in the sauce and dressing perfectly complement each other, making this a meal you’ll return to time and time again.

Nutritional Information for Crispy Buffalo Chicken Salad

Each serving of the Crispy Buffalo Chicken Salad contains approximately 417 calories. It provides 16g of protein, which comes from the chicken, and 35g of fat, mainly from the avocado, coconut oil, and the ghee used in the buffalo sauce. The salad also contains 12g of carbohydrates, including 8.3g of fiber, which helps with digestion and makes it a satisfying meal.

The sodium content is 524mg, which is relatively moderate for a flavorful salad with buffalo sauce. The dish is packed with vitamin A (4795 IU) from the carrots and cabbage, and it also contains vitamin C (12mg) from the fresh vegetables and lime juice. It offers a good source of calcium (50mg) and iron (1.5mg), making it a nutrient-dense option for a variety of dietary needs.

Serving Suggestions for Crispy Buffalo Chicken Salad

This salad is delicious on its own, but it pairs well with several side dishes to complete the meal. Consider serving it with sweet potato fries, roasted Brussels sprouts, or avocado toast for an extra boost of flavor and nutrition. You could also serve it alongside a refreshing cucumber salad or grilled vegetables for a light, well-rounded meal.

For meal prep, you can easily prepare the chicken and salad ingredients in advance and assemble the bowls when ready to eat. The dressing can be made ahead and stored in the fridge, and the crispy chicken can be reheated when needed, making it a perfect option for busy weeks.

Customization and Variations

This recipe is easily customizable based on your preferences or dietary needs. If you prefer a different protein, you can substitute the chicken with tofu, tempeh, or grilled shrimp for a plant-based option. For a low-carb version, serve the salad without quinoa, or swap the quinoa for a lower-carb alternative like cauliflower rice.

If you like a bit more heat, increase the red pepper flakes in the buffalo sauce, or add a dash of hot sauce to the dressing for an extra kick. You can also use a variety of greens for the base, such as spinach or arugula, to change the flavor profile of the salad.

Conclusion

The Crispy Buffalo Chicken Salad is the perfect blend of spicy, creamy, and crunchy elements, offering a satisfying and nutritious meal that caters to various dietary needs. Whether you’re making it for meal prep, enjoying a hearty dinner, or craving a fresh lunch, this salad will fill you up while keeping things light and flavorful. With the balance of crispy chicken, fresh vegetables, and tangy hot honey dressing, it’s a dish that’s sure to become a regular in your meal rotation.