Buffalo chicken salad with corn on the cob.

 30 min  Servings: 4

This salad puts a healthy twist on buffalo chicken wings. The chicken breast and romaine lettuce keep the calorie and carb count low, but the wing sauce and blue cheese dressing keep the flavor delicious! Finishing it off with an ear of corn makes this a satisfying, easy meal. 

Health tip! Changing your lifestyle can feel overwhelming, but setting small goals can help! Whether you’re trying to eat healthier or be more active, set goals that are specific and realistic, like “I’m going to pack a healthy salad for lunch two times a week” or “I’m going to walk for 20 minutes after dinner three times each week.”

Nutrition Information (per serving)

Calories: 442
Carbs: 35 g
Fat: 25 g
Protein: 34 g 
Sodium: 541 mg


  • 1 bag Romaine lettuce
  • 12 ounces boneless, skinless chicken breast
  • Non-stick olive oil spray
  • ¼ cup Buffalo wing sauce
  • 1 teaspoon black pepper
  • ½ cup bottled low fat blue cheese salad dressing
  • 2 avocados
  • 4 ears of corn


  • Knife
  • Cutting board
  • Skillet
  • Spatula
  • Small mixing bowl
  • Microwave

Did you know?

The brand of wing sauce you buy matters. Check the nutrition label. Try to purchase the brand that has the lowest carbohydrate and sodium content. You probably won’t notice the difference!

1. Prepare.

  • Cut 2 avocados in half and remove seeds. Peel and dice into small chunks.

2. Microwave the corn.

  • Remove husks and silk from 4 corn ears.
  • Wrap each ear of corn in a damp paper towel.
  • Microwave for 5 minutes.
  • Remove carefully and set aside.

3. Chop the chicken breasts.

  • Chop 2 chicken breasts into bite-sized pieces.

4. Sauté the chicken.

  • Spray a skillet with non-stick olive oil spray and heat over medium-high heat.
  • Sauté chicken 5-7 minutes until center of chunks no longer pink.
  • Remove from heat.

5. Mix chicken and wing sauce.

  • Add chicken to a small mixing bowl.
  • Pour ¼ c. buffalo wing sauce over chicken.
  • Mix until coated.

6. Put it all together.

  • Divide entire bag of Romaine lettuce among 4 plates.
  • Spoon even amounts of chicken onto salads and drizzle 2 tbsp. salad dressing evenly over each.
  • Top each salad with ¼ tsp. black pepper.
  • Divide avocado evenly between the salads.
  • Add an ear of corn to each plate.

Tip from our kitchen.

Leftovers? Try making a buffalo chicken salad wrap or sandwich for a healthy, on-the-go meal. Be sure to use a whole wheat option and measure out the same portions you used in this salad.