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Buffalo Chicken Salad--A Healthy Low Carb Alternative

Updated on June 16, 2009

I love Buffalo chicken wings. I can't say I love them more than pizza, but they are probably a close second in the pecking order of my favorite foods. But it's not necessarily the wings themselves that I love and/or crave--it's the sauce. That rich, tangy, incredibly spicy and overall delicious sauce. I've been on low-carb diets such as South Beach off and on for the last few years, so I've had to improvise to find ways to get that sauce into my diet. The good thing is, most of them are not the butter-laden made-from-scratch can find a good sauce with very few carbs and/or fat. And I make this recipe even when I'm not watching what I eat.

Buffalo Chicken Salad


1/2 pound boneless chicken tenders

Salt & pepper

1/2 cup Buffalo chicken sauce

4 cups chopped romaine lettuce (or any kind you prefer)

1 medium tomato, seeded and chopped

2 stalks celery, coarsely chopped

5-6 baby carrots, coarsely chopped

1/4 cup crumbled blue cheese

Blue cheese dressing, to taste


Sprinkle chicken with salt and pepper. Grill over medium-high heat for five or six minutes, turning once, or until no longer pink and slightly charred on the outside. Let rest for a minute or so, then cut chicken into chunks and toss with 1/4 cup sauce. Meanwhile, assemble the salad--divided lettuce between two large bowls, and top with tomato, celery, carrots, and blue cheese. Toss chicken again with remaining sauce, and top salad with chicken. Serve with blue cheese dressing. (This makes two servings but you can easily adapt for four servings or more, or cut in half for a single serving.)

Also note: most low-carb diets allow (and prefer) full-fat dressings. Many low-fat dressings have additives such as high fructose corn syrup to replace the flavor of the missing fat anyway.


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    • prasetio30 profile image

      prasetio30 8 years ago from malang-indonesia

      it sound delisious. thanks for share. I like it.

    • jim10 profile image

      jim10 8 years ago from ma

      This sounds great. Sometimes I make Buffalo Wings with that Texas Pete sauce and butter.