Healthy Buffalo Quinoa Chicken Salad

Why You’ll Love This Recipe

This salad is everything you love about buffalo wings—zesty, spicy, and comforting—but in a much lighter and healthier form. It’s gluten-free, customizable, and comes together quickly with simple ingredients. The quinoa adds a hearty base, while the buffalo chicken and fresh vegetables keep things exciting and full of texture. Whether you’re looking to spice up your salad routine or prep meals for the week, this recipe checks every box.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cooked quinoa

• Cooked chicken breast (shredded or chopped)

• Buffalo sauce (store-bought or homemade)

• Celery, diced

• Carrots, shredded or diced

• Red bell pepper, chopped

• Red onion, finely chopped

• Cherry tomatoes, halved

• Spinach or romaine lettuce (optional, as a base)

• Crumbled blue cheese or feta (optional)

• Greek yogurt or light ranch (for dressing)

• Lemon juice

• Salt

• Black pepper

Directions

1. In a large bowl, combine the cooked chicken and buffalo sauce. Toss until fully coated. Set aside.

2. In another large bowl, combine the cooked quinoa, celery, carrots, bell pepper, red onion, and cherry tomatoes.

3. In a small bowl, whisk together Greek yogurt or ranch with lemon juice, salt, and pepper to make a light dressing.

4. Add the buffalo chicken to the quinoa and veggie mixture. Toss everything together gently.

5. Drizzle with the yogurt dressing and stir to combine, or serve dressing on the side.

6. Serve over a bed of spinach or lettuce, and sprinkle with blue cheese or feta if using.

7. Enjoy immediately or store for meal prep.

Servings and timing

This recipe serves 4 people.
Prep time: 15 minutes
Cook time: 15 minutes (if cooking chicken/quinoa)
Total time: 30 minutes

Variations

• Use rotisserie chicken to save time.

• Swap quinoa for brown rice, couscous, or cauliflower rice.

• Add avocado or sliced cucumber for more creaminess and crunch.

• Use vegan chicken or chickpeas for a vegetarian option.

• Mix in a few dashes of hot sauce for extra heat.

Storage/Reheating

Store the salad (without greens) in an airtight container in the refrigerator for up to 4 days.
Keep the dressing separate for best texture, and stir before serving.
No reheating necessary—this dish is best enjoyed cold or at room temperature.

FAQs

Can I use pre-cooked quinoa?

Yes, using pre-cooked or frozen quinoa makes this recipe even faster.

Is buffalo sauce very spicy?

It has a medium heat level. You can adjust the spiciness by adding more or less, or mix with a little yogurt to tone it down.

Can I make this salad dairy-free?

Absolutely. Use a dairy-free dressing and skip the cheese or use a plant-based alternative.

Is this recipe gluten-free?

Yes, as long as your buffalo sauce and dressing are certified gluten-free.

What protein can I use instead of chicken?

Shredded turkey, tofu, tempeh, or chickpeas work great as alternatives.

Can I make it ahead for meal prep?

Yes. It stores well and actually tastes better after sitting for a bit, allowing the flavors to meld.

How do I keep the salad from getting soggy?

Keep the dressing and greens separate until ready to serve.

What’s the best buffalo sauce to use?

Use your favorite brand or make your own with hot sauce, butter (or olive oil), and a dash of garlic powder.

Is this salad low-carb?

Not quite, but you can reduce the quinoa or sub in cauliflower rice for a lower-carb version.

Can I serve this warm?

Yes, the buffalo chicken and quinoa can be served warm over fresh greens for a cozy variation.

Conclusion

Healthy Buffalo Quinoa Chicken Salad is a fresh, spicy, and satisfying dish that combines bold buffalo flavor with the nourishing power of quinoa and veggies. It’s perfect for meal prep, easy to customize, and just as good cold as it is warm. Whether you’re trying to eat healthier or just want a salad that’s actually exciting, this one will become a staple in your recipe rotation.