High Protein Buffalo Chicken Salad With Cottage Cheese

For the Chicken

• 1 pound chicken tenderloins: You can also use about 1 pound of plain pre-cooked or shredded chicken.
• Lightly salted water and chicken broth: Use enough to cook the chicken in approximately a 50/50 water-to-broth mixture.

For the Buffalo Chicken Salad

• ½ cup 2% cottage cheese: Full-fat cottage cheese also works for a richer texture.
• ¼ cup 0% Greek yogurt: Adds creaminess and extra protein.
• 1 teaspoon fresh lemon juice: Freshly squeezed is best.
• 3 tablespoons buffalo sauce: Use your favorite brand and adjust for spice level.
• 2 teaspoons ranch seasoning: Store-bought or homemade seasoning works.
• ⅓ cup finely diced sweet onion: Adds mild sweetness and crunch.
• ⅓ cup finely diced celery: Adds freshness and texture.
• ⅓ cup freshly grated cheddar cheese: Freshly grated cheese blends nicely into the salad.
• Freshly cracked black pepper: Add to taste.
• Kosher salt: Add a small pinch if needed after tasting.

Chicken: Chicken tenderloins cook quickly and shred easily. For an even faster version, use plain shredded rotisserie chicken or pre-cooked chicken breast. Avoid heavily seasoned chicken because it can compete with the buffalo-ranch flavor.

Cottage cheese: The cottage cheese creates the creamy base while adding protein. Full-fat cottage cheese can be used for a richer texture. If your cottage cheese has large curds, blend it briefly before mixing.

Greek yogurt: Plain Greek yogurt works best. Whole-milk Greek yogurt creates a richer dressing, while 0% Greek yogurt keeps the mixture lighter.

Buffalo sauce: Start with 3 tablespoons and adjust according to your preferred spice level. Different buffalo sauces vary in heat and saltiness.

Ranch seasoning: Store-bought ranch seasoning is convenient, but homemade ranch seasoning can also be used.

Vegetables: Celery and sweet onion provide crunch and balance the creamy chicken mixture. Finely diced bell pepper or green onion can also be added.

Cheddar cheese: Sharp cheddar gives the strongest flavor, but Monterey Jack or a Mexican cheese blend can also work.

Lemon juice: Fresh lemon juice brightens the creamy dressing and balances the richness of the dairy ingredients.

Step 1: Cook the Chicken

Add lightly salted water and chicken broth to a 3-quart pot using approximately a 50/50 ratio.

Add the chicken tenderloins and bring the liquid to a boil.

Cook for approximately 15–20 minutes, or until the chicken reaches an internal temperature of 165°F.

Avoid cooking the chicken significantly longer than necessary because overcooked chicken can become dry and difficult to shred.

Step 2: Cool and Shred the Chicken

Remove the cooked chicken from the pot and drain the cooking liquid.

Allow the chicken to cool enough to handle comfortably.

Shred the chicken using two forks, your hands, or a stand mixer on low speed.

For this salad, aim for medium-sized shreds rather than extremely fine pieces so the finished mixture retains a chunky texture.

Step 3: Make the Creamy Buffalo Dressing

In a medium mixing bowl, combine:

• ½ cup cottage cheese
• ¼ cup Greek yogurt
• 1 teaspoon fresh lemon juice
• 3 tablespoons buffalo sauce
• 2 teaspoons ranch seasoning

Stir until the mixture is smooth and evenly combined.

If your cottage cheese is particularly chunky, blend it before adding it to the bowl for a smoother dressing.

Step 4: Add the Chicken and Vegetables

Add the cooled shredded chicken to the dressing.

Then add the finely diced celery, sweet onion, and freshly grated cheddar cheese.

Gently fold everything together until the chicken is evenly coated and the vegetables are distributed throughout.

Step 5: Season and Taste

Add a few turns of freshly cracked black pepper.

Taste the mixture before adding salt because buffalo sauce and ranch seasoning can already contain a significant amount of sodium.

Add a small pinch of kosher salt only if needed.

If you want more heat, add a little extra buffalo sauce. For a milder salad, add a little more Greek yogurt or cottage cheese.

Step 6: Chill or Serve

The salad can be served immediately, but chilling it for a short time allows the buffalo and ranch flavors to blend.

Serve cold in lettuce wraps, on crackers, in a sandwich, inside a pita, or over mixed greens.

• Don’t overcook the chicken
• Chicken tenderloins cook relatively quickly. Use a meat thermometer and remove them once they reach 165°F.
• Cool the chicken before mixing
• Hot chicken can loosen the creamy dressing and make the salad less appealing. Allow the chicken to cool before combining it with the other ingredients.
• Blend chunky cottage cheese
• For a smooth dressing, blend the cottage cheese before mixing. This is especially helpful if you prefer a texture similar to traditional creamy chicken salad.
• Taste before adding salt
• Buffalo sauce and ranch seasoning can both contain salt. Always taste the finished mixture before adding additional seasoning.
• Use freshly grated cheese
• Freshly grated cheddar blends more naturally into the salad and gives better texture than heavily processed pre-shredded cheese.
• Adjust the heat gradually
• Start with the recommended 3 tablespoons of buffalo sauce. Add more little by little until the salad reaches your preferred level of heat.

Using dry chicken

Overcooked chicken can make the finished salad dry. Cook only until the chicken reaches 165°F and avoid leaving it in the hot cooking liquid unnecessarily.

Mixing while the chicken is hot

Warm chicken can loosen the creamy dressing. Let it cool before combining everything.

Leaving cottage cheese chunky

Large cottage cheese curds can make the dressing feel uneven. Blend the cottage cheese first if you want a smoother consistency.

Adding too much buffalo sauce at once

Different buffalo sauces have different heat levels. Add the sauce gradually if you are unsure how spicy you want the salad.

Over-mixing

Aggressive mixing can turn the chicken and vegetables into a mushy mixture. Fold gently until everything is evenly coated.

Variations

Spicy Buffalo Chicken Salad

Add a pinch of cayenne pepper or a few drops of your favorite hot sauce for extra heat.

Creamy Avocado Buffalo Chicken Salad

Mash half an avocado and fold it into the finished chicken salad for extra creaminess and a mild buttery flavor.

Honey Buffalo Chicken Salad

Add about 1 tablespoon of honey or maple syrup to the dressing to balance the heat with a touch of sweetness.

Fresh Herb Buffalo Chicken Salad

Add finely chopped chives or parsley along with the celery and onion for a fresher flavor.

Extra Crunch Buffalo Chicken Salad

Add finely diced red bell pepper or extra celery for more crunch.

Buffalo Ranch Chicken Wrap

Spread the finished salad inside a tortilla with crisp lettuce and sliced cucumber for an easy lunch wrap.

There are several ways to serve this buffalo chicken salad:

• Lettuce wraps: Spoon the salad into crisp lettuce leaves for a fresh, low-carb option.
• Crackers: Serve with whole-wheat crackers for an easy snack or light lunch.
• Pita: Stuff into a warm pita with lettuce and cucumber.
• Sandwich: Spread between slices of your favorite bread.
• Mixed greens: Serve over a bed of crisp greens for a complete salad-style lunch.
• Rice cakes: Spoon over a crunchy rice cake for a quick serving.
• Wraps: Use as a filling for a tortilla wrap with lettuce and extra ranch-style dressing.

If you like creamy chicken salads, try this High-Protein Chicken Egg Salad for another protein-focused lunch.

For another chicken lunch with a creamy texture, this Easy Healthy Avocado Chicken Salad is also worth trying.

This buffalo chicken salad is intended to be served cold, so reheating is not necessary.

For the best texture, keep the salad refrigerated and remove only the portion you plan to eat.

The cottage cheese and Greek yogurt dressing may become slightly thicker after chilling. Stir gently before serving if needed.

Avoid freezing this recipe because the cottage cheese and yogurt can separate and change texture after thawing.

Can I make this buffalo chicken salad ahead of time?

Yes. This recipe works well for meal prep. Prepare the chicken salad, place it in an airtight container, and refrigerate it for up to 3–4 days.

How long does buffalo chicken salad last?

Keep it refrigerated and enjoy it within 3–4 days for the best quality.

Can I use rotisserie chicken?

Yes. Plain shredded rotisserie chicken is an easy shortcut. Remove the skin and bones and use approximately 1 pound of cooked chicken.

Can I use full-fat cottage cheese?

Absolutely. Full-fat cottage cheese gives the salad a richer and creamier texture. Blend it first if you want a smooth dressing.

Can I use Greek yogurt instead of cottage cheese?

You can adjust the ratio of cottage cheese and Greek yogurt, but changing the quantities will alter the consistency and flavor. A combination of both gives this recipe its creamy texture.

How can I make it less spicy?

Reduce the buffalo sauce and add a little more Greek yogurt or cottage cheese. You can also add a small amount of honey or maple syrup to balance the heat.

How can I make it spicier?

Add extra buffalo sauce, cayenne pepper, or your favorite hot sauce a little at a time until you reach the desired heat level.

Can I freeze buffalo chicken salad?

Freezing is not recommended. The cottage cheese and Greek yogurt can separate after thawing, resulting in a watery or grainy texture.