Grilled Buffalo Chicken Salad

Buffalo chicken wing-style grilled chicken salad has all the spice and taste of Buffalo wings without the heaviness. See how Rach uses her skills to create this low-cal dish!


For the grilled Buffalo chicken:

  • 1 1/2 pounds boneless, skinless chicken breasts or thighs
  • Olive oil nonstick cooking spray
  • Salt and lots of coarse black pepper
  • 1 teaspoon smoked sweet paprika
  • 2 tablespoons butter
  • About 1/4 cup Frank’s Red Hot cayenne pepper sauce

For the dressing:

  • 1/4 cup buttermilk
  • 1/2 cup low fat Greek-style yogurt
  • Juice of 1 lemon
  • 3 tablespoons mixed fresh herbs, such as dill, parsley and chives
  • 1/4 cup blue cheese crumbles

For the salad:

  • 4-5 cups chopped hearts of romaine
  • 2 carrots, peeled and cut into matchsticks
  • 3 ribs celery, cut into matchsticks
  • 1/2 English (seedless) cucumber, cut into matchsticks
  • 4 scallions, sliced on an angle


Heat an indoor or outdoor grill to medium-high.

Spray the chicken with cooking spray and season with salt, pepper and paprika. Grill to cooked through, about 12 minutes or so.

Melt the butter in a skillet and add enough hot sauce to coat the chicken. Slice the chicken into bite-size pieces and toss it in the sauce.

For the dressing, whisk the buttermilk with the yogurt, lemon juice, herbs, salt and pepper. Stir in the blue cheese crumbles.

Line a platter or base plate with a salad of lettuce, carrots and celery. Dollop dressing over the salad, top with Buffalo chicken and garnish with scallions.

This is one of many “Yum-o!” recipes – it’s good and good for you. To find out more about Yum-o!, Rachael’s nonprofit organization, visit

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