Low Calorie, Buffalo Ranch Chicken Salad

This is such an awesome main course salad. A real home run if you love buffalo wings and want a healthy spin on it. Very crunchy and satisfying! Each large salad, including dressing, has 193 calories, 4 grams of fat and 2 Weight Watchers SmartPoints. Perfect for a quick and easy meal when you don’t have time to cook a huge dinner. To make it even tastier, sprinkle 2 tablespoons crumbled blue cheese, if desired. See Skinny Facts below.

Prep Time: 10 minutes


3 cups romaine lettuce, chopped

½ cup chicken breasts, cooked and diced, see shopping tips

⅓ cup carrots, shredded or chopped

⅓ cup celery, chopped

⅓ cup tomatoes, chopped

2 tablespoons The BEST Skinny Ranch Dressing or your favorite bottled light ranch dressing, see shopping tips

½ to 1 teaspoon Frank’s Red Hot Buffalo Wing Sauce or to taste, see shopping tips

2 tablespoons crumbled blue cheese, optional


1. Place lettuce on a dinner size plate. Sprinkle all around lettuce with chicken, then carrots, celery and tomatoes.

2. In a small dish, blend together ranch dressing and buffalo wing sauce. Drizzle dressing all over salad and serve.

3. Although this recipe makes 1 salad, this recipe can easily be doubled, tripled and so on.

Makes 1 main course salad

Shopping Tips
I usually make my skinny ranch dressing but there are some store bought ones that are pretty tasty too. I like Ken’s Steak House Lite Ranch or Marie’s Lite Ranch. In addition, Trader Joe’s reduced-fat Parmesan Ranch dressing is pretty good. It’s sold in the refrigerator section with the lettuces.

I love the packages of cooked chicken at Trader Joe’s.  There are several varieties and all are boneless, skinless.

I like Franks Red Hot Original sauce for this recipe. Many hot wings sauces are way too spicy for my taste. This one is just spicy enough. You’ll find it in most supermarkets where Tabasco and other hot sauces are sold. Or, use your favorite sauce.

Weight Watchers SmartPoints
Weight Watchers POINTS PLUS
Weight Watchers
(old points) 3

Weight Watchers SmartPoints 4 with blue cheese
Weight Watchers POINTS PLUS 6 with blue cheese
Weight Watchers
(old points) 5 with blue cheese

SKINNY FACTS: for 1 main course salad with dressing
193 calories, 4g fat, 1g sat. fat, 55mg chol, 25g prot, 15g carbs, 5g fiber, 615mg sod, 3g sugar

 for SmartPoints with dressing
135 calories, 1g sat. fat, 1g sugar, 20g protein
SKINNY FACTS: for 1 main course salad with dressing and cheese
243 calories, 9g fat, 3g sat. fat, 66mg chol, 28g prot, 15g carbs, 5g fiber, 813mg sod, 3g sugarFACTS: for SmartPoints with dressing and cheese
185 calories, 3g sat. fat, 1g sugar, 23g protein