Buffalo Ranch Chicken Chopped Salad

Buffalo wing sauce traces to mid-century Buffalo, New York, where spicy heat met cool ranch and blue cheese. This chopped salad folds seared chicken, crisp romaine, celery, and carrots into that same bold, tangy contrast for an easy high-protein lunch.

Serves 4 · 20 min prep · 15 min cook

Estimate for one serving

• 425 cal
• 38g protein
• 14g carbs
• 24g fat
• 4g fiber

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Ingredients

• 1.25 lb boneless skinless chicken breasts
• 2 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1/3 cup buffalo wing sauce
• 2 large heads romaine lettuce
• 3 celery stalks
• 1 large carrot
• 1 pint cherry tomatoes
• 1/2 cup blue cheese crumbles
• 1/2 cup ranch dressing
• 3 green onions
• 2 tbsp chopped fresh parsley

Instructions

1. 1Pat the chicken breasts dry with paper towels and pound them gently to an even ¾-inch thickness so they cook uniformly. Rub both sides with olive oil, then season evenly with the salt, black pepper, and garlic powder.
2. 2Heat the remaining olive oil in a large skillet over medium-high heat until it shimmers. Add the chicken and cook undisturbed for 5–6 minutes until the underside is golden brown.
3. 3Flip the chicken and cook another 5–6 minutes until the internal temperature reaches 165°F. Transfer to a cutting board and rest 5 minutes.
4. 4While the chicken rests, core and finely chop the romaine into bite-size pieces and place in a large mixing bowl. Thinly slice the celery, grate or julienne the carrot, and halve the cherry tomatoes; add all to the bowl.
5. 5Slice the rested chicken into thin strips or bite-size cubes. Toss the warm chicken with the buffalo wing sauce in a medium bowl until every piece is coated and glossy.
6. 6Add the buffalo chicken to the chopped vegetables. Sprinkle over the blue cheese crumbles and thinly sliced green onions.
7. 7Drizzle the ranch dressing over the salad and toss thoroughly with tongs until every leaf is lightly coated and the buffalo chicken is evenly distributed. Taste and add a pinch more salt or an extra splash of buffalo sauce if you want more heat.
8. 8Divide among 4 bowls or meal-prep containers. Finish each portion with a sprinkle of chopped parsley and serve immediately, or refrigerate up to 3 days (keep dressing separate if packing ahead).