Here's why you'll be obsessed with this Buffalo Kale Crunch Salad:
- It's the ultimate flavor of our generation! (Yes, Millennials and Gen X, I'm looking at you!) Remember pouring ranch and buffalo sauce on everything in high school? This salad is a sophisticated, delicious nod to that iconic combo, making you wonder why you ever stopped.
- The 'buffalo-ranch' dressing you've been craving (but healthier!). My homemade take on this legendary duo is the star here. It's spicy, it's creamy, and it delivers all that tangy, savory flavor you love, without the guilt of store-bought versions. (For another healthier take on a classic, check out my Healthy Macaroni Salad with Greek Yogurt.)
- Inspired by the best, made better. If you're a fan of Chick-fil-A's famous Kale Crunch, or follow SmallerSamPCOS for healthy deliciousness, you'll recognize the inspiration here. I've taken those beloved concepts and elevated them into a truly lovely meal. ♡
Ingredients You'll Need
You only need a handful of ingredients to make this buffalo kale salad:
- Tuscan Kale (or curly kale)
- Green Cabbage
- Sour Cream
- Frank's Red Hot Hot Sauce
- Dried Dill
- Onion Powder & Garlic
- Sliced Almonds
- Chicken Breasts
For my "swalty" lovers, add a tablespoon of pure maple syrup to the buffalo sauce for the perfect sweet and salty contrast.
How to Prepare Your Buffalo Kale Salad
Tools for this recipe:
- Meat Thermometer: Perfectly cooked chicken with this meat thermometer.
- Meal Prep Containers: My favorite meal prep containers for make-ahead ease.
- Large Mixing Bowl: A large mixing bowl for effortless prep.
- Mandoline Slicer: For ultra-thin cabbage, try this mandoline slicer.
- Sharp Chef's Knife: My go-to for chopping: a sharp chef's knife.
Prepare the Salad Base: In a large bowl, combine your tender kale and thinly sliced cabbage. Add a pinch of salt and massage the greens with your hands until they soften beautifully.
Whisk the Dressing: In a separate bowl, whisk together the sour cream, hot sauce, dried dill, onion powder, and finely chopped garlic until perfectly smooth and creamy.
Marinate the Chicken: Take about half of your freshly whisked dressing and add your sliced chicken breast pieces to it. Toss well to coat thoroughly, then set aside to marinate while you continue with the salad.
Assemble the Salad: Pour the remaining dressing over your massaged kale and cabbage. Toss until every leaf is coated, then fold in your sliced almonds for that signature crunch. For the best flavor, pop the salad into the fridge to chill for a bit.
Grill the Chicken: Preheat your grill to medium heat. Place the marinated chicken pieces on the grill and cook until they're golden-brown with nice grill marks and cooked through.
Arrange the grilled chicken "nuggets" over your chilled kale crunch salad. A final sprinkle of sea salt and pepper to taste, if desired, will make it perfect!
Get more detailed instructions on the recipe card below!
Protein Variations:
Feel free to swap the chicken breast for rotisserie chicken (shredded), pan-seared steak, or even shrimp for a different protein twist. For a vegetarian option, try grilled halloumi cheese or crispy pan-fried chickpeas.
Storage:
Store leftover components in separate airtight containers in the refrigerator for up to 1-2 days. Combine just before eating for the best texture.
More Crave-Worthy Salad Recipes
- Healthy Macaroni Salad with Greek Yogurt
- Red Cabbage Salad with Greek Dressing
- Quinoa Taco Salad
- Sweet and Tangy Cabbage and Green Apple Coleslaw
- Marinated Cauliflower Salad
- Roasted Beet Salad with Goat Cheese (Easy Recipe)
Buffalo Kale Crunch Salad with Grilled Chicken Nuggets
The BEST Creamy Buffalo Kale Crunch Salad with Grilled Chicken Nuggets. Tender kale with grilled juicy chicken, and a zesty homemade buffalo-ranch dressing.
- Prep Time: 10-16 minutes
- Chill/Marinade Time: 30-50 minutes
- Cook Time: 10-14 minutes
- Total Time: 50 minutes to 1 hour 20 minutes
- Yield: Serves 2
- Category: Main Dish Salad, Lunch
- Method: Grilling (for chicken), Tossing, Whisking, Marinating
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 10 oz Tuscan kale (that's about 4 cups, packed), tough inner stems removed
- 1 cup thinly sliced green cabbage
- Sea salt and pepper throughout the recipe as needed
- 1 cup sour cream
- ¼ cup Frank's Red Hot hot sauce
- ½ teaspoon dried dill
- 1 teaspoon onion powder
- 1 garlic clove, finely chopped
- ½ cup sliced almonds
- 2 chicken breasts weighing 1 pound in total
Instructions
- In a large bowl, massage kale and cabbage with a pinch of salt until softened.
- Whisk sour cream, hot sauce, dried dill, onion powder, and finely chopped garlic until smooth. Reserve ½ of the sauce for the chicken.
- Slice chicken breasts into 2-3-inch pieces, toss with the reserved sauce, and let marinate for at least 15 minutes while you prepare the salad, or up to 30 minutes (or longer, refrigerated).
- Add the remaining dressing to the massaged greens, toss thoroughly, then mix in the slivered almonds. Chill the salad for at least 15-20 minutes to allow flavors to meld.
- Grill marinated chicken pieces over medium heat for 5-7 minutes per side, or until internal temperature reaches 165°F.
- Serve the grilled chicken over the chilled kale crunch salad. Season the finished salad with additional sea salt and pepper to taste, if desired.
Notes
For my "swalty" lovers, add a tablespoon of pure maple syrup to the buffalo sauce for the perfect sweet and salty contrast.
Make-Ahead Tips: This salad is fantastic for meal prep! The massaged kale and cabbage will soften nicely, and the dressing will infuse the flavors even more overnight. Store chicken and salad components separately, then combine just before serving.
Spice Level: Frank's Red Hot sauce provides a classic tangy flavor with medium heat. If you prefer a milder salad dressing, use less hot sauce and substitute red wine vinegar (or lemon juice) to maintain the tanginess. To add more spice, consider including a pinch of cayenne pepper or a little extra hot sauce.
Recipe inspired by Samantha Milton and Chick-fil-A
Pam stanford says
I didn’t have chicken on hand so I used grilled steak tips instead. It was still very good. I didn’t marinade the steak, I reserved half of the dressing to dip my steak into. It worked out.