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 them. Very crunchy and satisfying! Each large salad, including dressing, has 193 calories and 4 grams of fat. 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.
Low Calorie, Buffalo Ranch Chicken Salad

Helpful Tips About this Recipe

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.

WW Freestyle SmartPoints
WW SmartPoints
2- Green
WW SmartPoints 4 with blue cheese
WW POINTS PLUS 6 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
FACTS: for SmartPoints with dressing
135 calories, 1g sat. fat, 1g sugar, 20g protein
FACTS: for Freestyle SmartPoints with dressing
30 calories, 0g sat. fat, 1g protein, 1g sugar
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 sugar
FACTS: for SmartPoints with dressing and cheese
185 calories, 3g sat. fat, 1g sugar, 23g protein


Low Calorie, Buffalo Ranch Chicken Salad

Low Calorie, Buffalo Ranch Chicken Salad

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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Appetizer, Main Course, Salad, Side Dish
Cuisine American
Servings 1
Calories 193 kcal


  • 3 cups romaine lettuce, chopped
  • ½ cup chicken breasts, cooked and diced, see shopping tips
  • cup carrots, shredded or chopped
  • cup celery, chopped
  • 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


  • Place lettuce on a dinner size plate. Sprinkle all around lettuce with chicken, then carrots, celery and tomatoes.
  • In a small dish, blend together ranch dressing and buffalo wing sauce. Drizzle dressing all over salad and serve.
  • Although this recipe makes 1 salad, this recipe can easily be doubled, tripled and so on.


Serving: 1saladCalories: 193kcalCarbohydrates: 15gProtein: 25gFat: 4gSaturated Fat: 1gCholesterol: 55mgSodium: 615mgFiber: 5gSugar: 3gBlue Smart Points: 1Green Smart Points: 2Plus Points: 5
Tried this recipe?Let me know how it was!


  1. I am making this tonight! All of the good flavors of buffalo wings, and none of the bad stuff!

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