This high protein buffalo chicken salad with cottage cheese is a game-changer for a quick, healthy, and flavorful meal. It’s packed with protein, easy to make, and tastes amazing served in various ways. Get ready for your new favorite lunch.
| Prep Time | Cook Time | Total Time | Servings | Difficulty | Cuisine |
|---|---|---|---|---|---|
| 15 minutes | 20 minutes | 35 minutes | 4 | Easy | American |
Why This Recipe Works
- Simple ingredients
- Great flavor
- Easy method
- Family-friendly
- High in protein
- Low in carbs (depending on serving method)
Ingredients
Gather these simple ingredients to create your delicious buffalo chicken salad.
- Chicken tenderloins
- 2% cottage cheese
- 0% Greek yogurt
- Fresh lemon juice
- Buffalo sauce
- Ranch seasoning
- Sweet onion
- Celery
- Cheddar cheese
- Black pepper
- Kosher salt
| Ingredient | Quantity | Notes |
|---|---|---|
| Chicken tenderloins | 1 pound | Or pre-cooked shredded chicken |
| 2% cottage cheese | ½ cup | Full fat also works |
| 0% Greek yogurt | ¼ cup | Adds creaminess and protein |
| Lemon juice | 1 teaspoon | Fresh squeezed is best |
| Buffalo sauce | 3 tablespoons | Frank’s Red Hot Buffalo recommended |
| Ranch seasoning | 2 teaspoons | Hidden Valley recommended |
| Sweet onion | ⅓ cup | Finely diced |
| Celery | ⅓ cup | Finely diced |
| Cheddar cheese | ⅓ cup | Freshly grated for best results |
| Black pepper | Few turns | To taste |
| Kosher salt | Pinch | To season, as needed |
Ingredient Notes and Substitutions
Customize your high protein buffalo chicken salad with these easy swaps.
- Chicken: If you are short on time, use pre-shredded rotisserie chicken or pre-cooked chicken breast. Make sure it’s plain, not seasoned.
- Cottage Cheese: Whole milk cottage cheese will make the salad richer. Dairy-free options are available but may alter the texture slightly.
- Greek Yogurt: Use plain whole milk Greek yogurt for a creamier texture or a dairy-free yogurt for a dairy-free alternative.
- Buffalo Sauce: Adjust the amount of buffalo sauce to control the spice level. Use your favorite brand or try a spicier version if you like heat.
- Ranch Seasoning: You can also use your favorite store-bought or homemade ranch seasoning mix.
- Vegetables: Feel free to add other vegetables like finely diced red bell pepper or green onions for extra flavor and crunch.
- Cheese: Monterey Jack or a blend of Mexican cheeses work well as substitutes for cheddar.
How to Make It
- Boil and Shred the Chicken: Add lightly salted water and chicken broth to a 3qt pot. A 50/50 ratio of water and broth is fine. Add the chicken tenderloins and bring to a boil. Boil the chicken for roughly 15-20 minutes or until the internal temperature reaches 165 degrees Fahrenheit to ensure doneness.
- Drain off the water/broth mixture and allow the chicken to cool before shredding. Try this handy clip-on colander for straining. Option to use shredded rotisserie or roasted chicken instead.
- Make the Chicken Salad: Combine 2% cottage cheese, 0% Greek yogurt, buffalo sauce, ranch seasoning, and fresh squeezed lemon juice in a mixing bowl. Mix well until smooth.
- Next, add the cooled shredded chicken, finely diced celery, finely diced onion, and freshly grated cheddar cheese.
- Fold everything together until well combined.
- Taste and season accordingly with a few turns of cracked black pepper and kosher salt.
- Serve and enjoy immediately, or chill for later.
Pro Tips for Perfect Results
- Control cooking time carefully: Overcooked chicken can become dry and tough. Use a meat thermometer to ensure it reaches 165°F but no further.
- Adjust seasoning to taste: Buffalo sauce and ranch seasoning vary in saltiness. Always taste before adding extra salt.
- Use fresh ingredients when possible: Fresh lemon juice and freshly grated cheese offer the best flavor.
- Shred chicken properly: For best results, let the chicken cool slightly so it’s easier to handle when shredding with forks or a stand mixer.
Common Mistakes to Avoid
- Using chunky cottage cheese: Opt for smooth cottage cheese for the creamiest texture. If your cottage cheese has large curds, blend it briefly beforehand.
- Not letting chicken cool: Attempting to shred hot chicken can lead to burns and can make the chicken tougher. Allow it to cool enough to handle comfortably.
- Making it too spicy or not spicy enough: Start with the recommended amount of buffalo sauce and add more gradually until you reach your desired heat level. Remember, you can always add more but can’t take it away.
Variations
- Spicy Kick: Add a pinch of cayenne pepper or a dash of your favorite hot sauce for extra heat.
- Creamy Avocado: Mash half an avocado and mix it in for added healthy fats and creaminess.
- Sweet Addition: A tablespoon of honey or maple syrup can balance the heat of the buffalo sauce.
- Herbaceous Twist: Stir in fresh chopped chives or parsley for a burst of freshness.
Serving Suggestions
- Serve on lettuce wraps for a low-carb meal.
- Stuff into hollowed-out bell peppers or tomatoes.
- Enjoy with whole-wheat crackers or pita bread.
- Use as a filling for sandwiches or wraps.
- Top a bed of mixed greens for a hearty salad.
Storage & Reheating
| Method | Duration | Instructions |
|---|---|---|
| Refrigeration | 3-4 days | Store in an airtight container in the refrigerator. Do not reheat if using as a cold salad. |
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | Approx. 250-300 per serving (will vary based on exact ingredients and serving size) |
| Protein | Approx. 30-35g |
| Fat | Approx. 8-12g |
| Carbohydrates | Approx. 5-8g |
FAQs
Can I make this ahead?
Yes, you can make this high protein buffalo chicken salad ahead of time. It stores well in the refrigerator for 3-4 days. The flavors often meld together nicely after a few hours.
How do I store leftovers?
Store any leftover chicken salad in an airtight container in the refrigerator. It will stay fresh for 3-4 days. Avoid freezing, as the texture of the cottage cheese and yogurt can change.
Final Thoughts
This high protein buffalo chicken salad with cottage cheese is a fantastic option for anyone seeking a healthy, satisfying, and delicious meal. Enjoy its flavor and nutritional benefits!
PrintHigh Protein Buffalo Chicken Salad With Cottage Cheese
A quick, healthy, and flavorful salad packed with protein, combining tenderloin chicken, buffalo sauce, and cottage cheese. Easy to prepare with customizable toppings for a satisfying lunch or family-friendly meal.
- Prep Time: 15
- Cook Time: 20
- Total Time: 35
- Yield: 4 1x
- Category: High Protein Lunch
- Method: Roasting/Blending
- Cuisine: American
Ingredients
1 pound chicken tenderloins (or pre-cooked shredded chicken)
½ cup 2% cottage cheese
¼ cup 0% Greek yogurt
1 teaspoon fresh lemon juice
3 tablespoons buffalo sauce (Frank’s Red Hot Buffalo recommended)
2 teaspoons ranch seasoning (Hidden Valley recommended)
⅓ cup sweet onion (finely diced)
⅓ cup celery (finely diced)
⅓ cup cheddar cheese (freshly grated)
Pinch of black pepper (to taste)
Pinch of kosher salt (to season, as needed)
Instructions
Preheat oven to 375°F (190°C)
Season chicken tenderloins with black pepper and kosher salt
Place on a baking sheet and bake for 20 minutes or until fully cooked
Let cool slightly, then dice into bite-sized pieces
In a large bowl, mix cottage cheese, Greek yogurt, lemon juice, buffalo sauce, and ranch seasoning
Add cooked chicken, sweet onion, celery, and cheddar cheese to the bowl
Garnish with additional toppings if desired (optional additions in Step 7)
Notes
For time-saving, use pre-cooked rotisserie chicken or chicken breast
Substitute sour cream for Greek yogurt if unavailable
Cheddar can be replaced with mozzarella or vegan cheese
Add croutons or avocado for texture and flavor
Store leftovers in an airtight container for up to 3 days
Nutrition
- Serving Size: 1
- Calories: 300
- Sugar: 2g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 6g
- Carbohydrates: 8g
- Fiber: 1.5g
- Protein: 34g
- Cholesterol: 70mg