Keto Buffalo Chicken Chopped Salad

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This chopped Buffalo chicken blue cheese salad bowl is one of my favorite low-carb salads! I love the crunch of all of the fresh veggies (those carrots!) plus the tangy buffalo chicken and creamy avocado.

Really, with bacon, blue cheese, and buffalo sauce how could you go wrong? This keto salad is great for meal prep as it also holds up really well (minus the avocado) in the refrigerator for a pre-made lunch option. Just be sure to cut the avocado fresh to prevent it from turning brown.

This recipe makes three regular servings or two large servings. A large serving (half of this recipe) is ideal for those who practice intermittent fasting and need a nutritious meal to break their fasting window.

How many carbs are in chili sauce?

Watch out for added sugars in condiments such as chili/hot sauce. Most of these products are not correctly labeled. For example, Frank's RedHot Sauce lists values "per tablespoon" which are rounded down to zero, resulting in seemingly zero-carb values per any amounts. That's also one of the reasons branded products are not reliable when it comes to food tracking.

While added sugar is not always an issue (contrary to common beliefs), eating too many hidden carbs could be what's stalling your progress.

If you want to be absolutely sure and have a complete control over your carb intake, you can always make your own condiments, including Sriracha Chili Sauce and Ranch Dressing. They are easy to make and taste amazing — much better than most store-bought products!

Nutritional values (per serving)

Ingredients (makes 3 servings)

Buffalo chicken:

• 285 g cooked diced chicken (10 oz)
• 3 tbsp butter, melted (43 g/ 1.5 oz)
• ¹/₄ cup Frank's RedHot sauce or Sriracha chili sauce (60 ml/ 2 fl oz) - you can make your own chili sauce

Salad:

• 1 large romaine lettuce, chopped (285 g/ 10 oz)
• 4 slices crisped up bacon, crumbled (64 g/ 2.3 oz)
• 1 small carrot, diced (60 g/ 2.1 oz)
• ¹/₄ cup banana peppers or green bell peppers (30 g/ 1.1 oz)
• 4 green onions, thinly sliced (60 g/ 2.1 oz)
• ¹/₂ cup halved cherry tomatoes (75 g/ 2.6 oz)
• ¹/₄ cup crumbled blue cheese (34 g/ 1.2 oz)
• 1 large avocado, diced (200 g/ 7.1 oz)

Dressing:

• 6 tbsp ranch dressing (90 ml/ 3.2 fl oz) - you can make your own Keto Ranch Dressing
• 2 tbsp crumbled blue cheese (20 g/ 0.7 oz)
• 1 tbsp buffalo sauce or Sriracha chili sauce (15 ml)

Instructions

1. In a medium bowl toss the chicken with the melted butter and buffalo sauce.
   
   
2. In a small jar mix together the dressing ingredients.
   
   
3. Divide the salad fillings between three salad bowls, top with chicken and drizzle with dressing.
   
   
4. Serve immediately or store in the fridge for up to 2 days.
   

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Chicken breast, cooked, boiled
0 g	27.5 g	2.9 g	143 kcal
Butter, unsalted, grass-fed
0 g	0.1 g	11.5 g	102 kcal
Sriracha Hot Chili Sauce, homemade (KetoDiet blog)
1.8 g	0.5 g	1.2 g	20 kcal
Lettuce, Romaine
1.1 g	1.2 g	0.3 g	16 kcal
Bacon, crispy (bacon grease removed)
0 g	6.4 g	2.1 g	45 kcal
Carrot, fresh
1.4 g	0.2 g	0 g	8 kcal
Banana Peppers (Giant)
0.2 g	0 g	0 g	1 kcal
Spring onion, scallion, green onion, fresh
0.9 g	0.4 g	0 g	6 kcal
Tomatoes, cherry, fresh, all varieties
0.5 g	0.2 g	0.1 g	4 kcal
Cheese, blue
0.3 g	2.4 g	3.2 g	40 kcal
Avocado, fresh
1.2 g	1.3 g	9.8 g	107 kcal
Keto Ranch Dressing (KetoDiet blog)
0.7 g	0.5 g	13 g	121 kcal
Cheese, blue
0.2 g	1.4 g	1.9 g	24 kcal
Sriracha Hot Chili Sauce, homemade (KetoDiet blog)
0.5 g	0.1 g	0.3 g	5 kcal
Total per serving
8.7 g	42.2 g	46.4 g	642 kcal

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