Name: Healthy Buffalo Chicken Salad Bowls (High Protein Meal Prep)
Prep time: 15 min
Total time: 15 min
Cuisine: American
Ingredients: 2 lbs cooked chicken breast, cubed or shredded; 1/2 cup plain Greek yogurt (non-fat or full fat); 1/3 cup buffalo sauce; 1/2 tsp garlic powder; 1/2 tsp onion powder; 1/2 tsp dried dill; 2 stalks celery, finely diced; 1/2 red onion, finely diced; 1/2 cup shredded carrots; Salt and pepper to taste; For Serving: Romaine lettuce, cucumber slices, or crackers

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We have all been there: it is 1 PM on a Wednesday, you are hangry, and the only options are vending machine snacks or overpriced takeout. That is why this meal prep bowl is a lifesaver. It is essentially a deconstructed buffalo chicken wrap, minus the soggy tortilla.

This recipe is built for the week. The chicken actually tastes better after marinating in the fridge for a day or two. We load it up with crisp celery, carrots, and a high-protein Greek yogurt ranch that you can make in seconds. It is satisfying, spicy, and gives you that “wing night” feeling without the post-lunch slump.

Why You Will Actually Eat This Meal Prep

This isn’t sad boiled chicken and broccoli.

Marinated Flavor: The chicken soaks up the buffalo sauce, ensuring every bite is punchy.
High Protein, Low Cal: By swapping mayo for Greek yogurt in the dressing, we double the protein while keeping it creamy.
Crunch Factor: Sturdy veggies like celery, carrots, and cucumbers hold their texture for days, unlike delicate salad greens.
Versatile: Eat it cold as a salad, scoop it onto crackers, or stuff it into a pita pocket.

Healthy Buffalo Chicken Salad Bowls (High Protein Meal Prep)

Author: danyrecipes
Total Time: 15
Yield: 4 servings
Diet: Gluten Free

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Description

A high-protein, meal-prep friendly salad bowl featuring creamy buffalo chicken made with Greek yogurt. Packed with crunchy veggies and ready in 15 minutes for a week of healthy lunches.

Ingredients

2 lbs cooked chicken breast, cubed or shredded

1/2 cup plain Greek yogurt (non-fat or full fat)

1/3 cup buffalo sauce

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp dried dill

2 stalks celery, finely diced

1/2 red onion, finely diced

1/2 cup shredded carrots

Salt and pepper to taste

For Serving: Romaine lettuce, cucumber slices, or crackers

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Instructions

1. In a large mixing bowl, whisk together the Greek yogurt, buffalo sauce, garlic powder, onion powder, dried dill, salt, and pepper until smooth.

2. Add the cooked chicken to the bowl and toss until fully coated in the sauce.

3. Fold in the diced celery, red onion, and shredded carrots.

4. Taste and adjust seasoning, adding more buffalo sauce if you like it spicier.

5. Portion the chicken salad into 4 meal prep containers.

6. Pack lettuce, cucumber slices, or crackers in separate compartments or bags to keep them crisp.

7. Store in the refrigerator for up to 4 days.

Notes

**Chicken Tip:** A rotisserie chicken is the fastest way to make this. Just remove the skin and shred the meat.

**Dairy Free:** Swap the Greek yogurt for a dairy-free yogurt or mayo (though calories will be higher with mayo).

Prep Time: 15
Category: Lunch
Method: No Cook
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 280
Sugar: 3g
Sodium: 850mg
Fat: 8g
Saturated Fat: 2g
Unsaturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 6g
Fiber: 1g
Protein: 42g
Cholesterol: 95mg

Ingredients

Cooked Chicken: Poached, grilled, or rotisserie chicken breast, shredded or cubed.
Buffalo Sauce: Frank’s RedHot is the classic choice.
Greek Yogurt: This is the base for our creamy binding sauce. It replaces the heavy mayo found in traditional chicken salads.
Veggies: Diced celery, red onion, shredded carrots, and cucumber.
Blue Cheese: Optional, but a little crumble goes a long way for flavor.
Seasonings: Garlic powder, onion powder, and dried dill for that ranch vibe.

How to Make It (Prep Once, Eat All Week)

Prep the Sauce. In a large bowl, whisk together the Greek yogurt, buffalo sauce, garlic powder, onion powder, and a pinch of salt.
Toss the Chicken. Add your cooked, cubed chicken to the bowl. Stir until every piece is coated in the creamy orange sauce.
Add Crunch. Fold in the diced celery, red onion, and carrots.
Portion It Out. Divide the chicken mixture into 4 meal prep containers.
Pack the Sides. In the other section of your container (or separate bags), pack your lettuce leaves, cucumber slices, or crackers. Keep them separate so they stay crisp.
Serve. When ready to eat, dump the chicken over the greens or scoop it up with your dippers.

Variations & Serving Ideas

Hot Bowl: Heat the chicken mixture and serve it over quinoa or brown rice for a warm Buffalo Chicken Casserole style bowl.
Stuffed Peppers: Scoop the cold salad into bell pepper halves for a crunchy, low-carb lunch.
Mason Jar Method: Layer dressing, chicken, crunchy veggies, and greens (on top) in a jar. Shake to eat.
Dip Style: Use it as a hearty dip for pretzels or tortilla chips, similar to Buffalo Chicken Dip Canned Chicken but lighter.
Wrap It: Stuff it into a whole wheat tortilla or lettuce cup for a Buffalo Chicken Sandwich alternative.

Final Thoughts

These Healthy Buffalo Chicken Salad Bowls are the ultimate “past you looking out for future you” move. They are spicy, creamy, and keep you full for hours. Spend 15 minutes prepping on Sunday, and you will thank yourself all week.