PF
Savory chicken Caesar salad topped with croutons and sesame seeds in a black bowl.
Stovetop~30 minComplexity

Buffalo Chicken Salad

Each Buffalo Chicken Salad serving packs 60g protein and 338 calories — the protein density you need when cutting calories without sacrificing satiety. Quick-preps 4 servings on the stovetop, supporting fat loss phases without leaving you hungry between meals.

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Ingredients

4 servings
  • Chicken Breast, Grilled(720g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Celery(240g)
  • Green Onion (Scallion)(120g)
  • Carrots(120g)
  • Bell Pepper(240g)
  • Greek Yogurt (Nonfat)(120g)

    Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

  • Hot Sauce, Frank'S RedHot(60g)
  • Garlic powder(1g)
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • Cheese, Feta, Crumbled
  • Bread, Whole Grain, Sliced
  • Croissant, Plain, Baked
  • Lettuce, Romaine
  • Crackers, Club House Style

Instructions

  1. 1Dice the chicken breast into ½-inch cubes, then finely chop the celery, green onions, carrots, and bell pepper into uniform pieces.
  2. 2In a large bowl, combine the diced chicken, celery, green onions, carrots, and bell pepper.
  3. 3In a separate bowl, whisk together the Greek yogurt, Frank's RedHot Sauce, and garlic powder until smooth and fully combined, about 1–2 minutes.
  4. 4Pour the dressing over the chicken mixture and toss until evenly coated.
  5. 5Divide the buffalo chicken salad evenly into 4 airtight containers while still cool, then top each portion with crumbled feta cheese.
  6. 6Store the containers in the refrigerator for up to 4 days.
  7. 7To serve, spoon the salad onto romaine lettuce leaves as lettuce cups, layer between whole grain bread slices or croissants for sandwiches, or serve alongside club crackers as a dip.

Nutrition — Per Serving

338

calories

60g

protein

6g

fat

Carbohydrates
13g
Saturated fat
1.9g
Sodium
601 mg
Dietary fiber
3.9g

4 servings per batch · ~405g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Buffalo Chicken Salad have per serving?

Each serving provides 60g of protein and only 338 calories with 6g fat and 13g carbs. This is one of the leanest, highest-protein options in the PrepForge library.

How long does Buffalo Chicken Salad take to prepare?

Quick prep yields 4 servings from one batch on the stovetop. At 338 calories per serving, this works as a complete lunch component requiring minimal supplemental food.

Is Buffalo Chicken Salad good for fat loss?

At 60g protein and 338 calories per serving, this salad is exceptional for fat loss phases where protein targets are 180g+ daily. The extremely low fat at 6g and reasonable carbs at 13g create a calorie-efficient meal.

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