Keto Buffalo Chicken Salad scaled
Keto Recipes

Keto Buffalo Chicken Salad

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All the delicious familiar buffalo chicken flavors make this healthy, Keto friendly salad a mouth watering, quick and easy lunch or weeknight meal!


Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Servings: 6
Calories: 496kcal


For the Buffalo Chicken

  • 1 1/2 pounds chicken tenders cut into bite size pieces
  • 1/2 cup almond flour
  • 1/2 cup plain pork rinds
  • 1/2 cup grated parmesan cheese
  • 1/4 cup buffalo wing sauce
  • 2 whole eggs beaten
  • 1/2 teaspoon smoked paprika
  • Pinch of salt
  • Keto friendly oil of your choice (for frying)

For the Salad

  • 8 cups romaine lettuce chopped
  • 8 sliced uncured bacon cooked and crumbled
  • 1 cup English cucumber chopped
  • 2/3 cup cherry tomatoes halved
  • 1/2 cup blue cheese crumbles
  • 1/2 batch Blue cheese dressing


To Make the Buffalo Chicken Tenders

  1. To make the breading, mix the pork rinds, parmesan cheese, smoked paprika, salt and the almond flour together in a food processor and grind it to a fine powder. Set up a breading station with your chicken, beaten eggs and breading mixture.
  2. Dip the chicken tenders in the egg, then in the breading and sauté in oil in a large nonstick skillet (I used light olive oil) for about 4-6 minutes on each side or until they reach an internal temperature of at least 165F.
  3. Allow to drain on paper towels, while you finish frying the remaining tenders.
  4. Add the wing sauce to a bowl and dip the cooked chicken tenders in the sauce to coat them. Slice the tenders and set aside while you prepare the salad.

To Assemble the Salad

  1. Add the lettuce to a bowl. Top with the crumbled bacon, blue cheese crumbles, cucumber, cherry tomatoes and the sliced buffalo chicken tenders.
  2. Add a healthy drizzle of the blue cheese dressing right before serving


Calories: 496kcal | Carbohydrates: 7g | Protein: 41g | Fat: 34g | Saturated Fat: 12g | Fiber: 3g | Sugar: 3g

Keto Blue Cheese Dressing

Thick and creamy with chunks of blue cheese makes this dressing spectacular!  So easy to make and only takes 2 minutes to mix up.


  • 1/2 cup mayonnaise
  • 1 cup sour cream
  • 1 cup blue cheese crumbles divided
  • 1/2 cup heavy cream
  • 2 teaspoons fresh lemon juice
  • 2 teaspoons white wine vinegar
  • 1 garlic clove
  • 1 teaspoon Worcestershire sauce
  • salt and pepper to taste


  • Put all the ingredients except for the ⅓ cup of the blue cheese, in the bowl of a food processor and pulse until well combined.  Mix in the remaining ⅓ cup of the blue cheese, just until combined.  That’s it!
  • Serve with an iceberg wedge or other salad of your choice.


If you don’t have a food processor, you can just whisk the ingredients together.


Calories: 170kcal | Carbohydrates: 2g | Protein: 3g | Fat: 17g | Saturated Fat: 7g | Sugar: 1g

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