Keto Buffalo Ranch Chicken Salad

This healthy buffalo ranch chicken salad is my go-to when I want something bold, creamy, and crunchy—but still light enough for a weekday lunch. It’s everything I love about buffalo wings—minus the mess and guilt—and packed into a chilled, satisfying salad. Between the tangy heat of hot sauce and the cool creaminess of ranch, you get that familiar buffalo chicken flavor. Then come the crunchy veggies—carrots, celery, scallions—all finely chopped for that perfect bite.

It’s one of those recipes that quietly works its way into your regular meal prep rotation. Whether you pile it into a wrap, scoop it over greens, or just eat it cold from the bowl (guilty), it never gets old.

What Makes This Salad Special

I first made this buffalo ranch chicken salad during one of those “what’s in the fridge” moments, and it’s stuck ever since. What sets it apart is how it brings together so many familiar elements—like a platter of buffalo wings with ranch dip and crunchy celery—but reimagines them into something you can prep ahead and eat all week.

The hot sauce brings a little kick, but it’s mellowed out by creamy Greek yogurt and light mayo. If you’re worried about the Greek yogurt being too tangy or overpowering, don’t be. I use it all the time in place of extra mayo, and even the picky eaters in my house don’t notice it. That’s saying a lot.

The ranch seasoning ties it all together—no need to mess around with ten different spices. It’s simple, satisfying, and just spicy enough without being overwhelming.

Cooking vs. Buying Chicken: What I Actually Do

Let’s talk about the chicken. You can absolutely shred a couple of rotisserie chickens and be done in minutes. But if I’m being honest, I usually poach my own chicken breast while I’m prepping the other ingredients. It’s easy, it’s cheaper, and I know exactly what’s going into it—no extra salt or seasonings I didn’t sign up for.

To get 6 cups of shredded chicken, I use about 3 pounds of raw chicken breast. Just four big pieces usually do the trick. If you’re cooking for one or two people, you can easily scale it down.

How I Poach Chicken Without Fuss

Here’s how I poach chicken in a way that keeps it tender and flavorful without any fancy techniques:

• Grab a big pot and lay your chicken breasts in a single layer.
• Toss in a couple of smashed garlic cloves, a bay leaf or two, some peppercorns, and a good pinch of kosher salt.
• Cover everything with cold water and bring it to a boil with the lid on.
• Once it hits a boil, lower the heat to a strong simmer. Cook until the chicken reaches 165°F inside—usually 20 to 30 minutes depending on thickness.

Once it’s done, I let it cool slightly and shred it while it’s still warm. It just pulls apart easier.

What You’ll Need

Once the chicken’s sorted out, the rest is easy. Here’s what goes into this salad:

• Plain non-fat Greek yogurt
• Light mayo
• Hot sauce (I always reach for Frank’s Red Hot—it just works)
• Ranch seasoning (the packet kind is great here)
• Carrots, celery, red onion, scallions

Finely chop those veggies. The smaller you go, the better they mix in. No one wants to bite into a giant hunk of red onion. I learned that the hard way.

How I Pull This Salad Together

Once everything’s prepped, here’s how I bring it all together:

1. In a big bowl, whisk together the Greek yogurt, mayo, hot sauce, and ranch seasoning. Don’t skimp on mixing—it should be smooth and creamy.
2. Fold in your chopped veggies and shredded chicken. Stir until everything’s coated. That’s it.

I always sneak a bite at this point. You know, quality control.

How I Use It Throughout the Week

I love how flexible this chicken salad is. Some of my favorite ways to serve it:

• On toasted sourdough with a few slices of tomato
• Wrapped in a low-carb tortilla with lettuce
• Over a bowl of greens for a quick lunch salad
• Scooped with crackers or cucumber slices as a snack or light dinner
• Even in lettuce cups if I’m in the mood for something extra light

If I’m meal prepping, I divide the salad into containers—usually about a cup per portion. I keep the bread or wraps separate to avoid sogginess. That way I can just grab and go during the week.

This salad keeps well for about 4 days in the fridge. If you’re someone who’s a bit iffy on eating chicken past a couple of days, just halve the recipe. It scales down easily.

Quick Tips from My Kitchen

• Shred while warm: Chicken is easier to shred while it’s still warm. If you wait too long, it gets a bit stringy.
• Use gloves for hot sauce chopping days: If you’re adding any jalapeños for extra heat (I’ve done it), use gloves or wash your hands thoroughly. One time I rubbed my eyes after. Never again.
• Mix the dressing first: Don’t just dump everything in. Mix the dressing thoroughly first so you get an even coating without clumps of seasoning.
• Add crumbled blue cheese (optional): If you’re team blue cheese, a few crumbles go great here too. I skip it sometimes, but it’s a nice touch.

Questions I Get About This Recipe

Can I use canned chicken?
You could, but I’ll be honest—it doesn’t have the same texture or flavor. If it’s your only option, go for it, but fresh or poached chicken is worth the little extra effort.

Is it spicy?
Not really. There’s a little heat on the back end, but the ranch and yogurt mellow it out. You can always adjust the hot sauce to your taste.

What can I use instead of ranch seasoning?
If you’re out, you can mix a combo of garlic powder, onion powder, dried dill, and a bit of parsley or chives. It won’t be exactly the same, but it works in a pinch.

Can I freeze it?
Nope. The yogurt and mayo don’t freeze well—it’ll turn watery when thawed.

Final Thoughts

This buffalo ranch chicken salad is one of those recipes I keep in my back pocket. It’s quick, it’s easy, and it never feels like “just a salad.” Whether I’m packing lunches, feeding the family, or just trying to clean out the fridge, this recipe always delivers.

Try Other Keto Recipes:

Keto Chicken Bacon Ranch Casserole

Keto Crack Chicken Bake

Keto Boursin Chicken