High-Protein Buffalo Chicken Salad

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Try this easy high-protein buffalo chicken salad, especially on a day where you don’t feel like “showing up.”

There are days when you feel unstoppable: energized, glowing, camera-ready.
And then there are days when… not so much.

Yesterday was one of those days for me. I didn’t have my hair or makeup done. I was wearing the same clothes from the day before. I was anxious, down on myself, and seriously tempted to just stay on the couch and doom-scroll.

But then I remembered: you just have to show up.

I needed lunch, something quick, nourishing, and protein-packed. So I threw together my go-to High-Protein Buffalo Chicken Salad, filmed a reel, and decided to share it with you. No filter, no glam, just real life and really good food.

High-Protein Buffalo Chicken Salad

Approx. 70g protein per recipe (or 35g per serving)
Serves 1 (big serving!) or 2 smaller bowls (perfect for lunch day 2)

Ingredients:

  • 1 (12 oz) can of chicken breast (or 1.5 cups shredded cooked chicken)
  • 1/3 cup Greek yogurt (plain, unsweetened)
  • 3 tbsp Frank’s Red Hot or your favorite buffalo sauce
  • 1 tsp ranch seasoning
  • 1/4 cup diced red onion
  • 1 handful chopped fresh cilantro or dill
  • Dash garlic powder
  • Salt and pepper, to taste

Instructions:

  1. In a large bowl, combine the canned chicken and Greek yogurt.
  2. Add the buffalo sauce, ranch seasoning, red onion, cilantro or dill, garlic powder, salt, and pepper.
  3. Mix thoroughly until well combined and creamy.
  4. Serve on top of greens, in lettuce cups, stuffed into a wrap, or enjoy it straight out of the bowl like I did.

Protein Breakdown:

  • Canned chicken (12 oz): ~60g protein
  • Greek yogurt (1/3 cup): ~10g protein
    ➡️ Total: Approximately 70 grams of protein in one bowl!

Why This Recipe Works (Especially for Fitness Goals)

  • Super High Protein: 70 grams in one quick bowl. (30g per serving, I saved some for lunch the next day!)
  • No Mayo, No Fuss: Greek yogurt keeps it creamy and adds a protein boost.
  • Meal-Prep Friendly: Make a big batch and eat all week.
  • Fitness-Approved: Perfect post-workout, low carb, and gluten-free.
  • Ready in 5 Minutes: Because you’ve got enough going on.

The Message Behind the Meal: Just Show Up

You don’t need to be perfect. You don’t even need to feel like showing up.
But showing up anyway, that’s where the magic happens.

This recipe reel was filmed on a day I felt like anything but inspirational. And yet, after I filmed it…in my unwashed hair and yesterday’s tank top, something shifted. I felt better. Empowered. More relaxed. More accomplished.

Sometimes, taking care of yourself is the spark you need.
Sometimes, a buffalo chicken salad with 70g of protein is the win you didn’t know you needed.

📽 Watch the Reel
See how I pulled this together-zero glam, all heart -on Instagram: Watch the Buffalo Chicken Salad Reel

If you want another easy high-protein meal, check out this Viral Beef and Sweet Potato Bowl!

Also, I used Trader Joe’s canned chicken and ranch seasoning. So good!

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