Keto Buffalo Chicken Salad

All the delicious familiar buffalo chicken flavors make this healthy, Keto friendly salad a mouth watering, quick and easy lunch or weeknight meal!

buffalo chicken salad with blue cheese on top

Download FREE COPY OF

Easy Keto Dinners eBook

15 Easy Keto friendly dinners made in 30 minutes or less!

What better way to dress those boring ole salads, than to add zesty and perfectly fried Keto chicken tenders that are coated in spicy buffalo sauce? It is bursting with flavor and can be ready in minutes.

buffalo chicken salad without dressing

Buffalo chicken is always a family favorite, but sometimes, you just want something light and crunchy. Well, this buffalo chicken salad recipe really delivers!

closeup overhead view of buffalo chicken salad

Creamy Homemade Blue Cheese Dressing adds the finishing touch and rounds out all the beautiful flavors in the low carb salad recipe. Just wait until you taste that first bite that’s bursting with flavor! This will be your new go-to salad.

What’s in Keto Buffalo Chicken Salad

*Exact measurements are listed in the recipe card below.

How to Make Buffalo Chicken Salad

To Make the Keto Buffalo Chicken Tenders

To make the breading, mix the pork rinds, parmesan cheese, smoked paprika, salt and the almond flour together in a food processor and grind it to a fine powder.  

chicken tender dipping in beaten egg with fork

Set up a breading station with your chicken, beaten eggs and breading mixture. You can use separate pie plates to hold your ingredients.

Dip the chicken tenders in the egg first.

chicken tender dipping into bread crumbs with fork

Then in the breading. Next sauté the coated tenders in oil (I used light olive oil) for about 4-6 minutes on each side or until they reach an internal temperature of at least 165F. 

fried chicken tenders draining on paper towels

Take them out and allow to drain on paper towels, while you finish frying the remaining tenders. 

Homemade Buffalo Wing Sauce - Keto and Low Carb

Add the wing sauce to a bowl and dip the cooked chicken tenders in the sauce to coat them. 

Once the tenders have been coated, slice them into bite size peices and set aside while you prepare the salad.

To Assemble the Salad

Add the romaine lettuce to a bowl.  Top with the crumbled bacon, blue cheese crumbles, cucumber, cherry tomatoes and the sliced buffalo chicken tenders. 

buffalo chicken salad without dressing

Add a healthy drizzle of the blue cheese dressing right before serving.

closeup overhead view of buffalo chicken salad with blue cheese dressing

You can also drizzle some Buffalo Wing Sauce over the top if you’d like.

Can You Eat Buffalo Chicken on Keto?

Traditional fried chicken tenders or buffalo tenders are coated in a flour mixture and then typically deep fried in canola or peanut oil. Not these tenders! They have had a complete Keto makeover!

Using an almond flour coating instead of regular flour makes these chicken tenders a great Keto option. But taking it one healthy step further, homemade, sugar free buffalo sauce is used to eliminate any hidden carbs in store bought brands.

You can now enjoy all the flavors of traditional buffalo wings but in a healthy low carb way.

head of romaine lettuce

What are the Carbs in Romaine Lettuce?

Romaine lettuce is used in the this Keto chicken salad. For a cup of romaine lettuce, there’s only .5 net grams of carbs. Talk about the perfect Keto vegetable! And it’s healthy too!

Here are Some Romaine Lettuce Nutrition Facts

If there was a king of the lettuce world, romaine would definitely reign supreme. Lettuce can often times be over looked as a leafy green veggie, but romaine lettuce should be the exception to that because it’s actually a very nutritious food.

Romaine lettuce is an excellent source of vitamin A, Biotin, vitamin B1, vitamin C, vitamin K, folate, and molybdenum.

Romaine lettuce also is a very good source of dietary fiber and four very important minerals for those on Keto or a low carb diet, manganese, potassium, copper, and iron. If you’d like to read about the health benefits of romaine lettuce, check out this article on Healthline.

closeup of buffalo chicken salad with blue cheese and hot sauce on top

Variations for Keto Buffalo Chicken Salad

  • If you’re short on time, one short cut for ground pork rinds is pork panko. They’re basically pre-crushed pork rinds in a package and because they typically have a long shelf life, you can always have some in the pantry.
  • The ingredients used in this low carb salad are listed as suggestions. But, you can add any low carb veggie you like. Chopped raw zucchini, summer squash or even chopped jalapenos, added to this salad is a great way to get in your daily veggies.
  • If you’re not a blue cheese fan, you can always use Homemade Creamy Ranch instead. You can use another crumbling cheese in place of the blue cheese in this salad as well.
  • If you’re more a BBQ fan, instead of using this buffalo sauce, feel free to try this Homemade Sugar Free BBQ Sauce in its place.
  • If you’d like a little more heat to the Buffalo tenders, just add a little more Frank’s Hot Sauce to the mixture!
  • Serve this low carb salad with some diced celery added in. It makes it taste even more like a traditional buffalo chicken dinner.
  • This salad make for an excellent Keto meal prep salad. Layer all the components of the salad in a large mason jar or other air tight container. When ready to eat, just add the dressing and give it a good shake.
  • Though this Keto salad includes links for the homemade sauces used, you can use any Keto friendly sauce you prefer. Just be sure and look for hidden sugars, non-Keto friendly oils or other inflammatory ingredients in the label.
closeup overhead view of buffalo chicken salad

More Buffalo Keto Recipes

Food seasoned with buffalo sauce packs such a tasty punch to just about anything you use it with. If you love buffalo sauce, you’ll love these Keto recipes that use the same flavors:

overhead view of buffalo chicken salad with blue cheese on top

More Keto Salad Recipes

PIN Keto Buffalo Chicken Salad
20 Easy Keto Recipes Cover Thumbnail
garlic butter steak bites recipe card

Download FREE COPY OF

20 Easy Keto Dinners eBook

Easy and delicious Keto recipes that anyone can make!

buffalo chicken salad with blue cheese on top

Keto Buffalo Chicken Salad

All the delicious familiar buffalo chicken flavors make this healthy, Keto friendly salad a mouth watering, quick and easy lunch or weeknight meal!
No ratings yet
Author: Julianne
Servings 6
PREP 10 minutes
COOK 15 minutes
TOTAL 25 minutes

Ingredients
 

For the Buffalo Chicken

For the Salad

  • 8 cups romaine lettuce, chopped
  • 8 sliced uncured bacon, cooked and crumbled
  • 1 cup English cucumber, chopped
  • 2/3 cup cherry tomatoes, halved
  • 1/2 cup blue cheese crumbles
  • 1/2 batch Blue cheese dressing

Instructions
 

To Make the Buffalo Chicken Tenders

  • To make the breading, mix the pork rinds, parmesan cheese, smoked paprika, salt and the almond flour together in a food processor and grind it to a fine powder. Set up a breading station with your chicken, beaten eggs and breading mixture.
  • Dip the chicken tenders in the egg, then in the breading and sauté in oil in a large nonstick skillet (I used light olive oil) for about 4-6 minutes on each side or until they reach an internal temperature of at least 165F.
  • Allow to drain on paper towels, while you finish frying the remaining tenders.
  • Add the wing sauce to a bowl and dip the cooked chicken tenders in the sauce to coat them. Slice the tenders and set aside while you prepare the salad.

To Assemble the Salad

  • Add the lettuce to a bowl. Top with the crumbled bacon, blue cheese crumbles, cucumber, cherry tomatoes and the sliced buffalo chicken tenders.
  • Add a healthy drizzle of the blue cheese dressing right before serving.

*Make sure to scroll up and read the post for substitutions, additions and helpful tips for making this recipe.

Course Main Course, Salad
Cuisine American
Calories 496kcal
Nutrition Facts
Keto Buffalo Chicken Salad
Amount per Serving
Calories
496
% Daily Value*
Fat
 
34
g
52
%
Saturated Fat
 
12
g
75
%
Carbohydrates
 
7
g
2
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
41
g
82
%
* Percent Daily Values are based on a 2000 calorie diet.

*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol: Swerve, Erythritol, Monk Fruit or Allulose.

© Copyright for Keto Cooking Christian LLC. Please use the share buttons to share on social media, but please do not copy/paste the recipe.

Rate this Recipe

Bible verse of the day

Blessed are you when people hate you, when they exclude you and insult you and reject your name as evil, because of the Son of Man.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating