• Skip to main content
  • Skip to primary sidebar

Keto Cooking Christian

  • Recipes
    • All Recipes
    • Desserts
    • Main Course
    • Side Dishes
    • Breakfast
    • Appetizers
    • Salads and Dressings
    • Breads & Muffins
    • Sauces & Condiments
    • Fat Bombs
    • Soups
    • Recipe Roundups
  • Cookbooks
    • Keto Bundle
    • Keto Desserts
    • Keto Dinners
    • Keto Casseroles
    • Keto Sides
    • Keto Fat Bombs
    • Keto Sauces and Condiments
  • Keto
    • What is a Ketogenic Diet?
    • Tips for Starting Keto
    • Keto Foods List
    • Keto Baking Made Easy
    • 15 Ways to Add More Keto Fat into Your Diet
    • Macronutrients
    • Keto Snacks
    • Tips to Help Break a Weight Loss Stall on Keto
    • Nutrition Charts
  • Shop
    • Keto Pantry Essentials
    • Top Keto Picks on Amazon
  • Free Meal Plan
  • Faith
Home / Recipes / Salads and Dressings / Keto Buffalo Chicken Salad

Keto Buffalo Chicken Salad

June 19, 2020 by Keto Cooking Christian Leave a Comment

238shares
  • Share
  • Tweet
  • Yummly
  • Email

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

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases, through links in this post. See my Disclosure.

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

  • Chicken tenders
  • Almond flour
  • Plain pork rinds
  • Parmesan cheese
  • Buffalo wing sauce
  • Eggs
  • Smoked paprika
  • Salt
  • Keto friendly oil
  • Romaine lettuce
  • Uncured bacon
  • English cucumber
  • Cherry tomatoes
  • Blue cheese crumbles
  • Blue cheese dressing

*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:

  • Easy Buffalo Shrimp Lettuce Wraps
  • Buffalo Chicken Casserole
  • Buffalo Deviled Eggs
  • Air Fryer Buffalo Wings
  • Buffalo Cole Slaw
  • Buffalo Cheese Sauce
  • Buffalo Cauliflower "Mac" and Cheese
  • Buffalo Chicken Dip
  • Keto Buffalo Chicken Tenders
overhead view of buffalo chicken salad with blue cheese on top

More Keto Salad Recipes

  • Grilled Shrimp Salad with Apricot Vinaigrette
  • Keto " Big Mac" Cheeseburger Salad
  • Jalapeno Popper Egg Salad
  • Zucchini Zoodle "Pasta" Salad
  • Cauliflower "Potato" Salad
  • Broccoli Salad with Bacon
  • Classic Cobb with Ranch Dressing
PIN Keto Buffalo Chicken Salad

Shop  my favorite products on Amazon  and check out my Keto Pantry List!

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!
Print Save Saved! Review
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Author: Julianne
Course: Main Course, Salad
Calories: 496
Servings: 6

INGREDIENTS

For the Buffalo Chicken

  • 1 ½ pounds chicken tenders, cut into bite size pieces
  • ½ cup almond flour
  • ½ cup plain pork rinds
  • ½ cup grated parmesan cheese
  • ¼ cup buffalo wing sauce
  • 2 whole eggs, beaten
  • ½ teaspoon smoked paprika
  • Pinch of salt
  • Keto friendly oil of your choice, (for frying)

For the Salad

  • 8 cups romaine lettuce, chopped
  • 8 sliced uncured bacon, cooked and crumbled
  • 1 cup English cucumber, chopped
  • ⅔ cup cherry tomatoes, halved
  • ½ cup blue cheese crumbles
  • ½ 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.

FREE BEGINNER'S GUIDE TO KETO EBOOK!

Plus 5 FREE Tools for Success

Plus 5 FREE Tools for Success

Join our subscribers who get content directly to their inbox.
Invalid email address
Thanks for subscribing!
Nutrition Facts
Keto Buffalo Chicken Salad
Amount Per Serving
Calories 496 Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 12g75%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 3g3%
Protein 41g82%
* Percent Daily Values are based on a 2000 calorie diet.
“
Save 60% on my Keto eBooks Bundle
DID YOU MAKE THIS RECIPE?Share a pic on Instagram and mention @ketocookingchristian
*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, Allulose, or Monk Fruit.
238shares
  • Share
  • Tweet
  • Yummly
  • Email

Filed Under: Chicken, Main Course, Posts, Recipes, Salads, Salads and Dressings

Bible verse of the day

Let no man say when he is tempted, I am tempted of God: for God cannot be tempted with evil, neither tempteth he any man.
James 1:13
Previous Post: « Blueberry Cheesecake Keto Fat Bombs
Next Post: 30+ Best Keto Strawberry Recipes »
Recipe Rating




Recipe Rating




0 Comments
Inline Feedbacks
View all comments

Primary Sidebar

Keto Cooking Christian

I'm Julianne, welcome!  Eating healthy doesn't mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! More about me...

  • Facebook
  • Instagram
  • Pinterest
  • YouTube

Footer

As Featured On Banner

↑ Back to Top

Recipes

  • Main Courses
  • Desserts
  • Breakfasts
  • Sides
  • Breads
  • Fat Bombs

Keto Diet

  • Tips for Starting Keto
  • Keto Foods List
  • Keto Snacks
  • Keto Pantry List
  • Add More Fat on Keto
  • How to Break a Stall

Info

  • About
  • Faith
  • Work with Me
  • Contact
  • Privacy Policy
  • Affiliates Disclosure

Copyright © 2021 Keto Cooking Christian All Rights Reserved

FREE Beginner's Guide to Keto eBook, Plus 5 Tools for Success!

Invalid email address
Thanks for subscribing!