Name: Buffalo Chicken Salad with Ranch & Crispy Chickpeas
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 2-3 cups cooked chicken breast, shredded (rotisserie works great); 1/4 to 1/3 cup Frank’s RedHot sauce; 1 can (15 oz) chickpeas, drained and rinsed; 1 tbsp olive oil (for chickpeas); 1 tsp smoked paprika; 1 tsp garlic powder; 1/2 tsp kosher salt; 1/2 tsp black pepper; 8 cups romaine lettuce, chopped; 2 celery stalks, diced; 1 cup carrots, shredded; 1/2 cucumber, diced; 1/4 red onion, thinly sliced; 1 cup cherry tomatoes, halved; 2 green onions, sliced; 1/2 cup crumbled blue cheese (optional); 1 avocado, diced (add fresh before serving); 1 cup plain Greek yogurt; 1/3 cup light mayo; 2 tbsp ranch seasoning mix; 2 tbsp lemon juice; 1 tbsp olive oil; 1 tbsp fresh dill, chopped (optional); 1 tbsp fresh chives, chopped (optional); Salt and pepper to taste; Water to thin as needed

Jump to Recipe·Print Recipe

I was meal prepping for the week and wanted something that combined my obsession with buffalo wings and my need for actual vegetables. I tossed crispy roasted chickpeas with buffalo chicken, ranch dressing, and fresh greens, creating a salad so addictive that I ate it four days in a row without getting bored. This Buffalo Chicken Salad with Ranch & Crispy Chickpeas became my signature lunch the meal that proves healthy eating doesn’t mean sacrificing flavor.

Buffalo Chicken Salad with Ranch & Crispy Chickpeas

This buffalo-inspired salad brings serious crunch and heat to your lunch routine. The crispy chickpeas add protein and texture that regular croutons can’t match. For more chicken salad variations, explore classic preparation methods and buffalo flavor combinations.

Why This Buffalo Salad is Absolutely Addictive

I’ve made this countless times for meal prep and potlucks, and here’s why it’s unstoppable.

Wing Flavor Without the Mess: All the buffalo wing taste with none of the sticky fingers and bones.
Crispy Chickpea Magic: Roasted chickpeas provide crunch that stays crispy longer than croutons.
High Protein Powerhouse: Chicken plus chickpeas deliver serious protein to keep you full for hours.
Perfect for Meal Prep: Makes 4-5 lunches that taste fresh all week long.
Customizable Heat: Control the spice level from mild to fire depending on your buffalo sauce amount.
Fresh and Satisfying: Crisp vegetables balance the rich buffalo flavor perfectly.

The Buffalo Salad Ingredient Lineup

Every component plays a role in creating this crave-worthy lunch.

The Buffalo Chicken
Rotisserie chicken is fastest just shred and toss with Frank’s RedHot sauce. For grilled chicken, marinate in buffalo sauce for 30 minutes before cooking. Use 2-3 cups shredded chicken total.

The Crispy Chickpeas
One 15-ounce can of chickpeas, drained and roasted until golden and crunchy. These are the game-changing element that sets this salad apart.

The Ranch Dressing
Homemade ranch with Greek yogurt, mayo, and ranch seasoning creates creamy tang that cools the heat. Store-bought ranch works in a pinch.

The Fresh Greens
Romaine lettuce provides sturdy crunch that holds up to dressing. Butter lettuce works for softer texture.

The Crunchy Vegetables
Diced celery, shredded carrots, cucumber, and red onion add freshness and authentic buffalo wing plate vibes.

The Blue Cheese
Crumbled blue cheese adds authentic buffalo wing flavor. Skip it if you’re not a fan.

The Extras
Cherry tomatoes, avocado, corn, and bell peppers add color, nutrition, and flavor variety.

How to Make It: Crispy Perfection Technique

This salad comes together in stages for maximum freshness and crunch.

Step 1: Roast the Chickpeas
Preheat oven to 425°F. Drain and rinse chickpeas, then pat completely dry with paper towels. Toss with 1 tablespoon olive oil, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Spread on parchment-lined baking sheet and roast for 20-25 minutes, shaking halfway through, until golden and crispy.

Step 2: Prepare the Buffalo Chicken
If using rotisserie chicken, shred 2-3 cups chicken meat and toss with 1/4 to 1/3 cup Frank’s RedHot sauce. For grilled chicken, marinate chicken breasts in buffalo sauce mixture for 30 minutes, then grill until cooked through and slice.

Step 3: Make the Ranch Dressing
In a bowl or blender, combine 1 cup plain Greek yogurt, 1/3 cup light mayo, 2 tablespoons ranch seasoning, 2 tablespoons lemon juice, 1 tablespoon olive oil, and fresh herbs like dill, chives, and parsley if desired. Blend until smooth and creamy. Add water 1 tablespoon at a time to thin if needed.

Step 4: Prep the Vegetables
Chop romaine lettuce into bite-sized pieces. Dice 2 celery stalks, shred 1 cup carrots, dice 1/2 cucumber, slice 1/4 red onion, and halve 1 cup cherry tomatoes. Dice 2 green onions for garnish.

Step 5: Assemble Individual Salads
For meal prep, divide romaine among 4-5 containers. Top each with buffalo chicken, diced vegetables, and crumbled blue cheese. Keep crispy chickpeas and ranch dressing separate until serving to maintain crunch.

Step 6: Serve Fresh
When ready to eat, top salad with crispy chickpeas and drizzle with ranch dressing. The chickpeas will stay crispier if added just before eating.

Pro Tips for Buffalo Salad Mastery

Dry Your Chickpeas Completely: Wet chickpeas steam instead of crisp. Pat them very dry before roasting.

Don’t Skip the Shake: Shake the baking sheet halfway through roasting for even crispiness.

Control Your Heat: Start with 1/4 cup buffalo sauce and add more to taste. You can always add heat but can’t take it away.

Use Frank’s RedHot: This is the authentic buffalo sauce. Other hot sauces taste different.

Make Ranch Fresh: Homemade Greek yogurt ranch is healthier and tastier than bottled.

Keep Components Separate: Store dressing and chickpeas separately for meal prep to prevent sogginess.

Celery is Essential: Diced celery recreates the authentic buffalo wing plate experience.

Blue Cheese Optional: If you hate blue cheese, skip it or use pepper jack cheese instead.

Rotisserie Saves Time: Use store-bought rotisserie chicken for 10-minute prep.

Add Avocado Fresh: If meal prepping, add avocado the day you eat it to prevent browning.

Easy Ways to Customize Your Buffalo Salad

This buffalo base is flexible for personalization.

Make It Spicier
Add cayenne pepper to the chickpeas and increase buffalo sauce on the chicken.

Make It Milder
Reduce buffalo sauce to 2 tablespoons and add more ranch for cooling creaminess.

Add More Crunch
Include chopped walnuts, sunflower seeds, or tortilla strips alongside the chickpeas.

Make It Vegetarian
Skip the chicken and double the crispy chickpeas for plant-based protein.

Add Grains
Serve over quinoa, brown rice, or farro to make it more filling.

Make It a Wrap
Use the buffalo chicken mixture in a tortilla or lettuce wrap instead of a salad.

Try Different Beans
White beans or black beans work if you don’t have chickpeas.

Add Corn
Fresh or roasted corn adds sweetness that balances the heat beautifully.

Meal Prep Strategy for Week-Long Freshness

Sunday Prep Session
Roast chickpeas and store in an airtight container at room temperature. Prepare buffalo chicken and refrigerate. Make ranch dressing and store in a jar in the fridge. Chop all vegetables and store in separate containers.

Monday Through Friday Assembly
Each morning or the night before, assemble salad base with lettuce and vegetables in a container. Pack chickpeas, dressing, and avocado separately. Add just before eating to maintain maximum crunch and freshness.

Storage Tips
Buffalo chicken keeps for 4-5 days refrigerated. Ranch dressing lasts up to 5 days in the fridge. Crispy chickpeas stay crunchy for 3-4 days at room temperature in an airtight container. Chopped vegetables keep for 3-4 days refrigerated.

The Buffalo Salad That Changed My Lunch Game

This Buffalo Chicken Salad with Ranch & Crispy Chickpeas proves that meal prep doesn’t have to be boring. With bold buffalo flavor, satisfying crunch, and fresh vegetables, this salad delivers restaurant-quality satisfaction in a healthy, make-ahead format.

Whether you’re seeking buffalo chicken salad recipes, craving wing flavors in salad form, or simply wanting exciting meal prep options, this crispy, spicy salad delivers flavor, nutrition, and serious crunch in every bite.

Buffalo Chicken Salad with Ranch & Crispy Chickpeas

Author: danyrecipes
Total Time: 40 mins
Yield: 4-5 Servings

Print Recipe

Description

Buffalo chicken salad with crispy roasted chickpeas, fresh vegetables, and homemade ranch dressing. All the wing flavor with serious crunch and nutrition. Perfect for meal prep and healthy lunches.

Ingredients

2–3 cups cooked chicken breast, shredded (rotisserie works great)
1/4 to 1/3 cup Frank’s RedHot sauce
1 can (15 oz) chickpeas, drained and rinsed
1 tbsp olive oil (for chickpeas)
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp kosher salt
1/2 tsp black pepper
8 cups romaine lettuce, chopped
2 celery stalks, diced
1 cup carrots, shredded
1/2 cucumber, diced
1/4 red onion, thinly sliced
1 cup cherry tomatoes, halved
2 green onions, sliced
1/2 cup crumbled blue cheese (optional)
1 avocado, diced (add fresh before serving)

Ranch Dressing:

1 cup plain Greek yogurt
1/3 cup light mayo
2 tbsp ranch seasoning mix
2 tbsp lemon juice
1 tbsp olive oil
1 tbsp fresh dill, chopped (optional)
1 tbsp fresh chives, chopped (optional)
Salt and pepper to taste
Water to thin as needed

Cook Mode Prevent your screen from going dark

Instructions

Roast Chickpeas: Preheat oven to 425°F. Pat chickpeas completely dry with paper towels. Toss with 1 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on parchment-lined baking sheet and roast for 20-25 minutes, shaking halfway through, until golden and crispy.
Prepare Buffalo Chicken: Shred rotisserie chicken and toss with 1/4 to 1/3 cup Frank’s RedHot sauce. Mix well and set aside. (Or marinate and grill chicken breasts if preferred.)
Make Ranch Dressing: In a bowl or blender, combine Greek yogurt, mayo, ranch seasoning, lemon juice, olive oil, and fresh herbs if using. Blend until smooth and creamy. Add water 1 tbsp at a time to thin to desired consistency. Taste and adjust seasoning.
Prep Vegetables: Chop romaine lettuce into bite-sized pieces. Dice celery and cucumber. Shred carrots. Slice red onion thinly. Halve cherry tomatoes. Slice green onions.
Assemble Salad Base: For immediate serving, place chopped romaine in a large bowl or platter. Top with all diced vegetables and buffalo chicken. For meal prep, divide ingredients among 4-5 containers.
Add Toppings: Sprinkle crumbled blue cheese over salad. Add diced avocado just before serving to prevent browning.
Finish and Serve: Top with crispy chickpeas and drizzle with ranch dressing just before eating. For meal prep, keep chickpeas and dressing separate until serving to maintain crunch.

Notes

Dry Chickpeas Completely: Wet chickpeas steam instead of crisp. Pat very dry before roasting.
Shake Halfway Through: Shake baking sheet at 10-12 minutes for even crispiness on all sides.
Control Your Heat: Start with 1/4 cup buffalo sauce and add more to taste. Easier to add than remove.
Frank’s is Essential: This is the authentic buffalo sauce. Other hot sauces taste different.
Make Ranch Fresh: Homemade Greek yogurt ranch is healthier and tastier than bottled.
Keep Components Separate: Store dressing and chickpeas separately for meal prep to prevent sogginess.
Celery is Essential: Diced celery recreates the authentic buffalo wing plate experience.
Blue Cheese Optional: Skip it if you don’t like blue cheese. Try pepper jack instead.
Rotisserie Saves Time: Store-bought rotisserie chicken makes this a 10-minute prep meal.
Add Avocado Fresh: If meal prepping, add avocado the day you eat it to prevent browning.
Storage: Buffalo chicken keeps 4-5 days refrigerated. Ranch lasts 5 days. Chickpeas stay crispy 3-4 days at room temperature.
Chickpea Variations: Try different spice blends like cumin and coriander for Middle Eastern flavor.
Make It a Wrap: Use the buffalo chicken mixture in tortillas or lettuce wraps instead of a salad.
Double the Chickpeas: Make extra crispy chickpeas for snacking throughout the week.

Prep Time: 15 mins
Cook Time: 25 mins
Category: Main Course, Salad, Meal Prep, Healthy
Method: Roasting, Assembly
Cuisine: American, Buffalo-Style