Keto Buffalo Chicken Salad
Tender buffalo-tossed chicken piled over crisp romaine with creamy blue cheese, avocado, and celery crunch. Big, satisfying flavor at just 5.2g net carbs per serving and ready in 25 minutes flat — a spicy, protein-packed keto lunch that actually keeps you full.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This buffalo chicken salad delivers all the spicy, tangy, blue-cheese flavor of game-day wings in a fresh, fork-friendly bowl. It's fast, filling, and built for keto — high in protein and healthy fats with just over 5g net carbs per serving.
Ingredients
- 1.5 lb boneless skinless chicken breast (about 4 small breasts)
- 1/3 cup Frank's RedHot Original cayenne pepper sauce
- 2 tbsp unsalted butter, melted
- 1/2 tsp garlic powder
- 1/4 tsp kosher salt
- 8 cups chopped romaine lettuce (about 2 hearts)
- 2 medium stalks celery, thinly sliced
- 1 medium avocado, diced
- 1/3 cup crumbled blue cheese (about 1.5 oz)
- 1/2 cup full-fat blue cheese dressing (sugar-free)
- 2 tbsp chopped fresh chives or green onion tops
Instructions
- 1
Season the chicken breasts with the salt and garlic powder. Heat a large nonstick skillet over medium-high and cook the chicken 5-6 minutes per side, until the internal temperature reaches 165°F. Transfer to a cutting board and rest 5 minutes.
- 2
While the chicken rests, whisk the hot sauce and melted butter together in a large bowl to make the buffalo sauce.
- 3
Slice or shred the rested chicken, then add it to the bowl and toss until fully coated in the buffalo sauce.
- 4
Divide the romaine among 4 bowls or plates. Top each with celery, diced avocado, and the buffalo chicken.
- 5
Drizzle with blue cheese dressing, scatter the blue cheese crumbles and chives over the top, and serve immediately.
Tips & notes
- Short on time? Swap in 1.5 lb of shredded rotisserie chicken (skin removed) and skip the cooking step — just toss it in the buffalo sauce.
- For meal prep, store the components separately: keep the chicken, romaine, and dressing in their own containers and assemble just before eating so the lettuce stays crisp (keeps 3 days refrigerated). Add the avocado fresh.
- Prefer ranch? A sugar-free keto ranch dressing works just as well and cools the heat — check the label for under 2g carbs per 2 tbsp.
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Frequently asked questions
- How many carbs are in keto buffalo chicken salad?
- Each of the 4 servings has 5.2g net carbs (8.7g total carbs minus 3.5g fiber), along with 470 calories, 38g protein, and 33g fat. The recipe makes 4 generous lunch-sized salads.
- Is Frank's RedHot keto-friendly?
- Yes. Frank's RedHot Original has 0g carbs and 0g sugar per teaspoon, making it one of the most keto-friendly hot sauces available. Always double-check the label, since some flavored or sweetened buffalo sauces add sugar and corn syrup.
- Can I make this buffalo chicken salad ahead of time?
- Absolutely. Cook and sauce the chicken up to 3 days ahead and store it separately from the greens and dressing. Assemble each salad right before eating, and add the avocado fresh so it doesn't brown.
