Buffalo Chicken Chopped Salad in a Jar
If you’re looking for a zesty, filling meal that’s as easy to make as it is nutritious, this Buffalo Chicken Chopped Salad in a Jar is for you. I start by baking a seasoned chicken breast until it’s juicy and tender, then toss it in your favorite buffalo sauce for that classic kick. I layer it over a generous 1/4 cup of high-protein ranch dressing (Greek yogurt does wonders for protein and creaminess!) along with chopped cucumbers, tomatoes, shredded carrots, red onion, blue cheese crumbles, and a bed of spring mix. Not only is it satisfying on its own, but it also makes a great grab-and-go lunch or a post-workout dinner.
Ingredients
For the Buffalo Chicken:
- 1 chicken breast about 4–5 oz
- Seasonings:
- ½ tsp salt
- ½ tsp pepper
- ½ tsp garlic powder
- ½ tsp paprika
- Optional: A pinch of cayenne pepper for extra heat
- 1 tsp olive oil to coat the chicken
- 1 –2 tbsp buffalo sauce to toss with the cooked chicken
For the High-Protein Greek Yogurt Ranch Dressing:
- 1/4 cup nonfat Greek yogurt
- 1 tsp water or unsweetened almond milk for a creamier consistency
- 1/2 tsp dried dill
- 1/2 tsp dried parsley
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper to taste
- Optional: A squeeze of lemon juice for brightness
For the Salad Assembly (per jar):
- 1/4 cup prepared high-protein ranch dressing see recipe above
- 1/4 cup chopped cucumbers
- 1/4 cup chopped tomatoes
- 1/4 cup shredded carrots
- 2 tbsp thinly sliced red onion
- 1 –2 tbsp blue cheese crumbles
- Cooked Buffalo Chicken from above; roughly 4 oz, chopped into bite-sized pieces
- 1 cup spring mix or your favorite mixed greens
Let's Make It
- 1. Preheat & Season:Preheat your oven to 375°F (190°C). Lightly coat the chicken breast with olive oil and sprinkle with salt, pepper, garlic powder, paprika, and cayenne (if using). I like to add about 1/2 cup of water to the bottom of the pan to help keep the chicken juicy..
- 2. Bake:Place the chicken in a covered baking dish and bake for 20–25 minutes, or until fully cooked. (You can check by cutting into the thickest part; it should be white and juices clear.)
- 3. Cool & Toss:Let the chicken cool slightly, then chop into bite-sized pieces. In a bowl, gently toss the chopped chicken with 1–2 tablespoons of buffalo sauce. Adjust the amount of sauce to your preferred level of heat.
- 4. Layer the Chicken:Add your chopped buffalo chicken on top of the blue cheese layer.
- 5. Top with Greens:Finally, add about 1 cup of spring mix (or mixed greens) to cap off your layered salad.