This Buffalo Chicken Tenders Salad features crispy chicken tenders tossed in homemade buffalo sauce and finished with creamy ranch—flavorful, comforting, and surprisingly healthy for lunch or dinner!
Adapted for the air fryer from a recipe by Paleo Running Momma, this salad with buffalo chicken is the perfect balance of spicy heat and cooling ranch, all served over fresh, crunchy veggies. It's low carb, Keto-friendly, Paleo, Whole30, grain-free, and gluten-free, with easy low FODMAP options—and it's one we make on repeat all year long whenever a buffalo chicken craving hits.
If you're looking for more chicken salads with spicy flavors, try my Elotes Pasta Salad or Grilled Chicken Fajita Salad! Or, if you can't get enough buffalo chicken recipes, try my Buffalo Chicken Chili recipe, Shredded Buffalo Chicken, High Protein Buffalo Dip, or Buffalo Wings in the air fryer!
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Buffalo Chicken Salad: A Year-Round Favorite
Salads may be more common in summer, but this buffalo chicken salad is on repeat in our house all year long, especially during football season when anything buffalo-flavored is fair game. With crispy air fryer chicken tenders, fresh veggies, and creamy ranch, salad with buffalo chicken is hearty enough for winter and hits all the right notes for a quick lunch, easy dinner, or even a game day appetizer (just serve the tenders with ranch on the side).
Also, some credit goes to my husband, Jeff. We make this salad 2-3 times a month, and without fail, he'll say "TO THE BLOG!" or "Why haven't you posted this yet?" So, here it is. Happy Thanksgiving—enjoy a buffalo chicken salad. And when you do, feel free to thank Jeff.
Why Make Buffalo Chicken Salad in the Air Fryer?
While pan-fried chicken tenders are delicious, I prefer making them in the air fryer for a few key reasons:
- The breading sticks better.
- The tenders come out crispier.
- I don't have to babysit them—I just toss them in and prep the salad while they cook.
- Kitchen gadgets are fun. (Yes, that counts.)
If I have the option between the stove and a kitchen gadget, I'll usually choose the gadget. Air frying might take a few extra minutes compared to pan frying, but the hands-off time lets me chop veggies and get everything else for the chicken buffalo salad ready while the chicken cooks.
Ingredients & Tips for Success
Chicken Tenders
The original buffalo chicken salad recipe calls for 1 pound of chicken tenderloins, but I usually use two large chicken breasts sliced into ½-inch strips—either works well. The chicken is first coated in tapioca flour and garlic-infused olive oil, then dredged in seasoned blanched almond flour for a crispy breading that holds up well in the air fryer.
Once your air fryer is preheated, spray the basket with avocado oil cooking spray (or your preferred spray), add half the breaded chicken strips in a single layer, spray lightly again, and air fry for about 5 minutes per side. Repeat with the second half.
Homemade Ranch Dressing
The homemade low FODMAP ranch dressing pairs perfectly with this chicken buffalo salad, acting as a cooling counterpoint to the spicy buffalo sauce. A half batch is usually enough for 4 servings, but you can make a full batch to enjoy with other salads, like my Taco Salad, Summer Detox Salad, or even my Chicken Fajita Salad. For the best flavor, prepare the dressing the night before so the flavors can meld.
If you prefer a lighter, high protein dressing that only takes 3 minutes to make, you can use my Greek Yogurt Ranch instead.
Salad Ingredients
This chicken tenders salad recipe salad combines fresh, crunchy veggies like romaine lettuce, shredded carrots, grape tomatoes, green onions (the dark green tops only), and diced red bell pepper. The combination adds color, texture, and freshness that balances the spicy chicken.
Buffalo Sauce
For the buffalo sauce, use your favorite hot sauce (I love Louisiana Hot Sauce, which is naturally Paleo, Whole30, low FODMAP and additive free) combined with melted ghee (or butter), garlic-infused olive oil, and coconut aminos (or tamari or soy sauce if you prefer). If the buffalo sauce solidifies after combining, simply warm it briefly in the microwave and whisk before tossing the chicken.
Necessary Equipment
The equipment I use to make this buffalo chicken salad recipe includes:
- Air fryer – I use an Instant Pot Vortex Plus 10-quart Air Fryer
- Sharp chopping knife and cutting boards
- Measuring spoons and cups
- Three large bowls and one small bowl for prepping
- Two large plates and two sets of tongs – for breading and handling chicken
- Large serving bowl or platter – to assemble the salad
- Instant read thermometer – to check chicken doneness
Note: For equipment used to make the homemade ranch dressing, see the equipment list in the Low FODMAP Ranch Dressing recipe.
More Chicken Salad Recipes
If you can't get enough chicken salad recipes, here are a few more to try:
- Chicken Balsamic Salad
- Chicken Fajita Salad
- Street Corn Pasta Salad (with chicken)
- Chicken Shawarma Bowls (easily made into a salad!)
- Homemade Chicken Salad - 3 Ways
Related Recipes
Buffalo Chicken Tenders Salad (Air Fryer)
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
Perfect for lunch or dinner, this Buffalo Chicken Salad features crispy air fryer chicken tenders tossed in homemade buffalo sauce, served over a fresh, crunchy salad, and topped with creamy homemade ranch dressing. This recipe is Paleo and Whole30 compliant, low carb and Keto friendly, grain-free and gluten-free and includes low FODMAP options (see notes).
Ingredients
For the Dressing:
- ½ batch of my Homemade Ranch Dressing (low FODMAP) or Greek Yogurt Ranch
For the Salad:
- 6 cups romaine lettuce, chopped
- 1 cup carrots, coarsely-shredded
- 1 cup grape tomatoes, halved
- 1 bunch scallions, green tops only, chopped
- 1 red bell pepper, diced
- Your other favorite salad ingredients
For the Chicken Tenders:
- ½ cup blanched almond flour
- 1 teaspoon sea salt
- 1 teaspoon paprika
- ¼ teaspoon ground black pepper
- 2 large chicken breasts (about 1 pound), sliced into ½-inch strips lengthwise
- ¼ cup tapioca flour
- 2 tablespoons garlic-infused olive oil (for low FODMAP) or extra virgin olive oil + ½ teaspoon garlic powder added to the breading mixture
- Avocado oil cooking spray (or your preferred cooking spray)
For the Buffalo Sauce:
- ⅓ cup hot sauce (I use Louisiana Hot Sauce)
- 3 tablespoons ghee or butter, melted
- 1 tablespoon garlic-infused olive oil (for low FODMAP) or replace with 1 extra tablespoon ghee or butter + ¼ teaspoon garlic powder
- ½ tablespoon coconut aminos (Paleo/Whole30), tamari sauce (gluten-free) or soy sauce
Instructions
- Make the Ranch Dressing: Prepare a half batch of my homemade ranch dressing. Cover and refrigerate until ready to serve. Make a day in advance for even better flavor!
- Chop the Produce: Chop the romaine, carrots, grape tomatoes, scallions (green tops only), red bell pepper, and any other favorite veggies. Place the chopped salad in a large bowl, cover, and refrigerate.
- Prepare the Breading: In a large bowl, whisk together the almond flour, sea salt, paprika, and black pepper. In another bowl, toss the chicken strips with tapioca flour, then garlic-infused olive oil. Dredge each strip in the almond flour mixture, shaking off excess, and place on a plate.
- Preheat the Air Fryer: When you're nearly finished prepping the chicken, preheat your air fryer to 400°F (200°C) for 10 minutes.
- Cook the Chicken: Spray the air fryer basket with cooking spray. Arrange the breaded chicken strips in a single layer without touching. Lightly spray the tops. You may need to cook the chicken in batches depending on the size of your air fryer. Air fry each batch for 10 minutes, flipping halfway through. Remove and place cooked chicken on a clean plate. Check that the thickest strip reaches 165°F (74°C).
- Make the Buffalo Sauce: A minute or two before the chicken finishes, whisk together the buffalo sauce ingredients in a large bowl and set aside. If the sauce solidifies, warm briefly in the microwave (covered) and whisk again.
- Reheat Chicken (Optional): If desired, place the first batch back in the air fryer for about 1 minute to reheat.
- Assemble and Serve: Dip each chicken strip in the buffalo sauce until fully coated. Chop into smaller pieces if preferred, and serve on top of the salad. Drizzle with ranch dressing and enjoy!
Notes
- Recipe adapted from Paleo Running Mama
- Nutrition information below does not include the dressing.
- For a simpler Buffalo Chicken Salad, skip the chicken tenders and top the salad base ingredients with Buffalo shredded chicken instead!
Low FODMAP Tips:
- Spicy Foods: This recipe contains spicy ingredients, which can trigger symptoms in some people with IBS.
- Garlic: Use garlic-infused olive oil instead of garlic powder.
- Hot Sauce: Consider using a hot sauce only containing low FODMAP ingredients, like Louisiana Hot Sauce (which I consider medium spicy) or Tabasco Original Hot Sauce for more kick.
- Red Bell Pepper & Tomatoes: Monash has retested red bell peppers since this recipe was initially posted—they're now considered low FODMAP in portions up to ⅓ cup per serving due to fructose. Combined with grape tomatoes (which also contain fructose), they may cause FODMAP stacking for some. Adjust as needed based on your tolerance.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Salads & Bowls
- Method: Air Fryer
- Cuisine: American
Disclaimer: This recipe is for informational purposes only and is not intended as medical or dietary advice. The author is not a medical professional. Nutrition info is an estimate and can vary depending on ingredients and preparation. We follow current guidelines for special diets like low FODMAP, Keto, and Paleo at the time of initial publication, but individual tolerance varies and research is always evolving. It’s up to each reader to check ingredient labels, stay informed with the latest research, and consult their doctor to make informed choices based on their individual needs. Storage times are general recommendations—always follow safe food handling practices. See our Terms of Use for more details.
Helan says
Thanks For Sharing this Amazing Recipe. My Family Loved It. I will be sharing this Recipe with my Friends. Hope They will like it.
Gail says
I'm so happy you liked it, Helan! Thanks for trying and sharing my recipe!
Kiki says
I'm loving your recipes!! This was so easy to make and tastes like it's from a restaurant without any discomfort. Thanks for developing these recipes. I had them with your homemade ranch recipe and my husband had it with buffalo sauce and we both enjoyed it. They even took less time in the air fryer than it called for so the catches went quickly!
Gail Gromaski says
I'm so glad you're loving my recipes, Kiki! It makes me happy to hear that this one was easy, restaurant-worthy (what a great compliment!), and comfortable to enjoy. I love that the air fryer was even quicker for you—always a win. Thank you so much for taking the time to share your feedback!