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Buffalo Chicken Salad with Ranch & Crispy Chickpeas

Buffalo Chicken Salad with Ranch & Crispy Chickpeas


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

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

  • 23 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

Instructions

  1. 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.
  2. 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.)
  3. 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.
  4. 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.
  5. 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.
  6. Add Toppings: Sprinkle crumbled blue cheese over salad. Add diced avocado just before serving to prevent browning.
  7. 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

Nutrition

  • Serving Size: 1 large salad
  • Calories: 385
  • Sugar: 6g
  • Sodium: 920mg
  • Fat: 16g
  • Saturated Fat: 4g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 8g
  • Protein: 35g
  • Cholesterol: 75mg