Description
At its core, the High-Protein Buffalo Chicken Jar Salad is a deconstructed version of a buffalo chicken wrap or wing platter, redesigned for maximum portability and freshness. It utilizes a vertical layering system where the dressing sits at the very bottom, followed by hearty proteins and dense vegetables, with the leafy greens perched safely at the top. This setup ensures that the lettuce never touches the sauce until the moment you are ready to eat.
Ingredients
1 cup cooked chicken breast, chopped or shredded
2 tbsp buffalo sauce (adjust to taste)
2 tbsp Greek yogurt or ranch dressing (protein boost)
¼ cup celery, chopped
¼ cup carrots, shredded or chopped
¼ cup cherry tomatoes, halved
1–2 cups romaine lettuce or mixed greens
Optional toppings:
Blue cheese crumbles or shredded cheddar
Green onions
Chickpeas or black beans (extra protein + fiber)
Instructions
Bottom layer: Greek yogurt or dressing + buffalo sauce (stir together first).
Protein layer: Buffalo chicken.
Crunch layer: Celery, carrots, tomatoes.
Greens on top: Lettuce or mixed greens.
Seal and refrigerate up to 3–4 days.
When ready to eat, shake it up or dump into a bowl.
Notes
This jar salad is perfect for meal prep and stays fresh for days when layered correctly. Adjust the buffalo sauce and dressing to control the heat, and don’t skip the crunchy veggies—they balance the spice and add great texture. Shake before eating or pour into a bowl for best flavor.
- Prep Time: 15 minutes
- Cook Time: 0 minutes (using pre-cooked chicken)
- Category: Salad
- Method: Assembling
- Cuisine: American
Nutrition
- Serving Size: 1 jar
- Calories: 380 kcal
Keywords: Buffalo chicken mason jar salad, protein packed meal prep salad, spicy chicken salad in a jar, healthy buffalo chicken lunch prep