Buffalo Chicken Salad: 8 Perfect Health Benefits

Buffalo Chicken Salad is a popular dish in the USA, where Buffalo wings are typically available. The salad is usually made with chopped lettuce and celery, crumbled blue cheese, buffalo sauce (a mixture of hot sauce and butter), and cayenne pepper.

The chicken is sometimes cooked before being added to the salad, but it can also be eaten cold or at room temperature.

This salad does not require many ingredients, and it can be consumed by itself. Buffalo Chicken Salad is commonly served as an appetizer for dinner or lunch.

What Is Buffalo Chicken?

Buffalo Chicken is a popular dish found in restaurants and bars throughout the USA. The word contains chunks of chicken coated in buffalo sauce, lettuce, celery sticks, and crumbled blue cheese.

When eaten at room temperature or cold, this food is usually accompanied by celery sticks or carrots. However, it can also be served with potato chips or green beans for an appetizer before dinner.

Buffalo Chicken Salad
Buffalo Chicken Salad

How To Make Buffalo Chicken Salad?


  • 2 cups cooked chicken, chopped
  • 2 cups Romaine lettuce, chopped
  • 1/2 cup celery sticks, chopped
  • 1/3 cup crumbled blue cheese
  • ½ cup ranch dressing
  • ¼ cup red onion, chopped
  • ¼ cup jalapeno peppers, chopped (optional)
  • ½ teaspoon cayenne pepper (or more to taste)
  • ½ teaspoon garlic powder (or more to taste)  


Step 1. Preheat oven to 325 degrees

Step 2. Coat in a buffalo sauce and place in an oven-safe baking dish to cook the chicken. Bake for 20 minutes or until cooked through (the internal temperature should reach 165 degrees)

Step 3. Toss together the romaine lettuce, celery sticks, crumbled blue cheese, ranch dressing, red onion, and jalapeno peppers in a large bowl.

Step 4. To assemble the dish, add cooked chicken to the salad and enjoy!

Nutrition Facts of Buffalo Chicken Salad

Calories 325
Fat 28 grams
Carbohydrates 2 grams
Protein 20 grams
Fiber 1 gram
Sodium 208 milligrams

8 Best Health Benefits of Buffalo Chicken Salad

1. Reduces The Risk Of Cancer

Vegetables such as celery are high in flavonoids and antioxidants, which help fight cancer. Red onions and jalapeno peppers contain a chemical known as quercetin, which can help increase heart health and inhibit cancer cells from reproducing.

This salad is also a great source of Vitamin C, which has been shown to reduce the risk of colorectal tumors by 33%.

2. Black Pepper Contains Phytonutrients

Black pepper is a spice commonly used in Buffalo Chicken Salad. It contains phytonutrients known as piperine and piperolein, which prevent chronic illnesses, including cancer.

These substances increase the rate at which the body absorbs Vitamin C, preventing tumors from occurring and optimizing overall health.

3. May Aid Healthy Digestion

Rosemary is a herb commonly used in Buffalo Chicken Salads. Eating rosemary has been shown to reduce bloating and prevent constipation.

This salad is also high in Vitamin C, which helps improve the health of the digestive system, keeping it healthy and strong.

4. May Reduce Cholesterol

A study published in the American College of Nutrition Journal revealed that eating raw spinach may help lower cholesterol by increasing nitric oxide levels. This compound regulates blood flow and allows the body to relax by partially blocking peripheral resistance (arterial pressure).

5. Helps Prevent Cardiovascular Issues

In a study published in Cardiovascular Diabetology, researchers found that celery has been shown to help prevent atherosclerosis, a condition whereby harmful deposits build up inside arteries. This means that celery can help to prevent heart disease.

6. Help Reduce Blood Pressure

Just one serving of this salad contains about 2 grams of dietary fiber, which is essential for healthy digestion and cardiovascular health.

Dietary fiber can help lower blood pressure by helping to decrease the amount of cholesterol and fat that can be absorbed by the body.

7. Reduces Gallbladder Inflammation

Eating foods high in Vitamin C can help reduce inflammatory plaques in the gallbladder, which lead to gallstones.

In a study published in the journal Nutrition and Metabolism, researchers found that celery was high in Vitamin C, making it one of the best sources of this essential nutrient.

8. Promotes Healthy Teeth And Bones

Eating chicken helps promote bone density and reduce the risk of osteoporosis, making it an essential part of a healthy diet. Chicken is also high in Vitamin D, which is necessary for maintaining strong and healthy teeth.

Is Buffalo Chicken Salad Gluten-Free?

Buffalo Chicken Salad is a popular gluten-free dish because it contains no wheat or grains. Vegetables such as celery and carrot are naturally gluten-free, and there are no ingredients in the recipe containing gluten.

How Many Calories In Buffalo Chicken Salad?

Buffalo Chicken Salad contains approximately 325 calories, including 28 grams of fat, 2 grams of carbohydrates, and 20 grams of protein. This makes a cup (about 2 cups) have approximately 150 calories.

Have Any Disadvantages To Eat Buffalo Chicken Salad?

The only disadvantage of Buffalo Chicken Salad is that it may be too high in fat and salt, so you should eat it in moderation.

This dish also contains a small number of carbohydrates, making it a low-carbohydrate recipe. However, this salad will provide more than enough high-quality protein to help build muscle mass.


Buffalo Chicken Salad is an excellent meal for lunch or dinner. It comprises healthy ingredients such as lettuce, celery, carrots, and chicken. This recipe can be eaten cold or warm and is usually served as an appetizer before a larger meal.

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