Cub Kitchen Buffalo Chicken Quinoa Salad
Cub Kitchen Buffalo Chicken Quinoa Salad is a easy American recipe that serves 3. 450 calories per serving. Recipe by Cub Kitchen on YouTube.
Prep: 15 min | Cook: 36 min | Total: 1 hr 1 min
Cost: $11.25 total, $3.75 per serving
Ingredients
- 2 cups Water (filtered, for cooking quinoa)
- 1 cup Quinoa (dry, rinsed before cooking)
- 1 tablespoon Olive Oil (for sautéing chicken)
- 0.33 cup Olive Oil (extra‑virgin, for buffalo sauce)
- 1 large (≈8 oz) Skinless Boneless Chicken Breast (cut into bite‑size pieces)
- 1 cup Cauliflower Florets (frozen or fresh, broken into small pieces)
- 1 small Avocado (peeled and cubed)
- 4 stalks Green Onions (chopped)
- 0.5 cup Shredded Carrot (fresh or pre‑shredded)
- 0.5 cup Blue Cheese Crumble (plus extra for garnish)
- 0.5 cup Frank's RedHot Wing Sauce (classic buffalo flavor)
- 1 teaspoon Sea Salt (coarse Mediterranean sea salt)
Instructions
Cook Quinoa
Rinse 1 cup quinoa under cold water. In a saucepan combine 2 cups filtered water and the quinoa, bring to a rapid boil, then reduce heat to low, cover, and simmer for 20 minutes until all water is absorbed.
Time: PT25M
Prepare Buffalo Sauce
In a small bowl whisk together ½ cup Frank's RedHot Wing Sauce, 1 tsp sea salt, and ⅓ cup extra‑virgin olive oil until emulsified.
Time: PT5M
Sauté Chicken
Heat 1 tbsp olive oil in a frying pan over medium heat. Add the diced chicken breast and cook, stirring occasionally, for about 5 minutes until the chicken is no longer pink.
Time: PT5M
Coat Chicken in Sauce
Pour ¼ cup of the prepared buffalo sauce over the cooked chicken, stir to coat, and cook for an additional 1 minute so the flavor penetrates.
Time: PT1M
Add Cauliflower
Add 1 cup cauliflower florets to the pan, stir, and let simmer for about 5 minutes until the cauliflower is tender and the sauce has thickened.
Time: PT5M
Prep Fresh Veggies
While the quinoa simmers, dice the avocado, chop the green onions, and shred the carrot.
Time: PT5M
Fluff Quinoa
When the quinoa has absorbed all water, remove from heat and fluff with a fork.
Time: PT2M
Combine Salad
In the large mixing bowl combine the cooked quinoa, chicken‑cauliflower mixture, avocado cubes, chopped green onions, shredded carrot, and ½ cup blue‑cheese crumbles. Drizzle the remaining buffalo sauce and toss gently until everything is evenly coated.
Time: PT5M
Serve
Transfer the salad to a serving bowl, garnish with extra blue‑cheese crumbles, and enjoy immediately.
Time: PT1M
Nutrition Facts
- Calories
- 450
- Protein
- 27 g
- Carbohydrates
- 35 g
- Fat
- 22 g
- Fiber
- 7 g
Dietary info: Gluten‑Free, High‑Protein, Low‑Carb
Allergens: Dairy
Ingredient Substitutions
- Instead of Quinoa: Brown rice, Couscous
- Instead of Olive Oil: Canola oil, Avocado oil
- Instead of Olive Oil: Light olive oil
- Instead of Skinless Boneless Chicken Breast: Turkey breast, Firm tofu (vegetarian version)
- Instead of Cauliflower Florets: Broccoli florets, Additional carrots
- Instead of Avocado: Mango cubes, Cucumber cubes
- Instead of Green Onions: Chives, Shallots
- Instead of Shredded Carrot: Red bell pepper strips
- Instead of Blue Cheese Crumble: Feta crumble, Gorgonzola
- Instead of Frank's RedHot Wing Sauce: Sriracha mixed with butter, Homemade hot sauce
- Instead of Sea Salt: Kosher salt, Table salt (use less)
Equipment Needed
- Saucepan
- Frying Pan
- Knife
- Cutting Board
- Large Mixing Bowl
- Measuring Cups
- Measuring Spoons
- Spatula
- Serving Spoon (optional)
Critical Steps — Do Not Skip
- Cooking quinoa with the correct water ratio and simmer time.
- Whisking the buffalo sauce to create an emulsion.
- Ensuring chicken reaches safe internal temperature.
- Cooking cauliflower until tender without over‑cooking.
Chef Tips from the Video
- Use extra‑virgin olive oil in the sauce for a richer flavor.
- Add the blue‑cheese crumble just before serving to keep it crunchy.
- If you prefer less heat, substitute half of the Frank's sauce with ranch dressing.
Troubleshooting
Quinoa is mushy or soggy.
Reduce cooking time or use slightly less water (1.8 cups water per cup quinoa). Fluff immediately after cooking.
Chicken is still pink inside.
Continue cooking over medium heat until the internal temperature reaches 165°F (74°C). Cut a piece to check.
Buffalo sauce separates.
Whisk vigorously while slowly drizzling the olive oil; if it separates, blend again with a small splash of warm water.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Not recommended; texture of avocado and cauliflower changes.
Room temperature: Can sit out for up to 2 hours; keep chilled after that.
Make-Ahead Tips
- Cook quinoa a day ahead and store it cold; re‑fluff before mixing.
- Prepare the buffalo sauce in advance and keep refrigerated.
- Chicken can be cooked ahead and reheated gently before adding sauce.
Frequently Asked Questions
What is the cultural significance and history of Buffalo Chicken Quinoa Salad in American cuisine?
Buffalo chicken originated in Buffalo, New York in the 1960s as a spicy wing dish. Combining it with quinoa reflects modern American trends toward health‑focused, protein‑rich meals while keeping the iconic hot sauce flavor.
How does the traditional Buffalo chicken wing differ from the Buffalo Chicken Quinoa Salad featured on Cub Kitchen?
Traditional wings are deep‑fried and served with celery and blue‑cheese dip. The salad swaps fried wings for sautéed chicken pieces, adds quinoa for grain, and incorporates fresh vegetables for a lighter, bowl‑style meal.
What are the authentic traditional ingredients for Buffalo Chicken Quinoa Salad versus acceptable substitutes?
Authentic ingredients include Frank's RedHot Wing Sauce, blue‑cheese crumbles, and chicken breast. Acceptable substitutes are any hot sauce (e.g., Sriracha), feta or gorgonzola for cheese, and turkey or firm tofu for a vegetarian version.
What occasions or celebrations is Buffalo Chicken Quinoa Salad traditionally associated with in American culture?
The dish is popular for casual summer gatherings, tailgate parties, and game‑day menus where the spicy Buffalo flavor is a crowd‑pleaser, yet it’s light enough for a weekday lunch.
What other American dishes pair well with Buffalo Chicken Quinoa Salad?
It pairs nicely with crisp coleslaw, baked sweet potato wedges, or a chilled cucumber‑mint water. A side of garlic‑bread or cornbread also complements the spicy profile.
How has the Buffalo Chicken Quinoa Salad evolved over time in modern American cooking?
Originally a wing‑only dish, chefs have adapted it into grain‑based bowls to meet health trends. Adding quinoa, avocado, and cauliflower reflects the rise of protein‑rich, low‑carb salads in the 2010s.
What are the most common mistakes to avoid when making Buffalo Chicken Quinoa Salad from Cub Kitchen?
Common errors include overcooking quinoa (making it mushy), not whisking the sauce enough (causing separation), and undercooking the chicken. Also, adding avocado too early can cause it to brown.
Why does this Cub Kitchen recipe use a whisk to combine olive oil and hot sauce instead of simply stirring?
Whisking creates an emulsion that evenly distributes the oil, giving the sauce a smooth, glossy texture that coats the chicken and vegetables without separating.
Can I make Buffalo Chicken Quinoa Salad ahead of time and how should I store it?
Yes. Cook quinoa and chicken a day ahead, store each in separate airtight containers in the refrigerator. Keep the buffalo sauce separate and combine everything just before serving to maintain texture.
What does the YouTube channel Cub Kitchen specialize in?
The YouTube channel Cub Kitchen, hosted by Bjorn, specializes in fun, easy‑to‑follow recipes that often incorporate playful themes and quick, budget‑friendly cooking techniques for home cooks.
How does the YouTube channel Cub Kitchen's approach to American comfort food differ from other cooking channels?
Cub Kitchen blends humor and casual presentation with straightforward steps, focusing on minimal equipment and ingredient swaps that keep classic comfort dishes like Buffalo chicken accessible and healthier.
Last updated: September 2, 2026
