Low cal high protein buffalo chicken
Low cal high protein buffalo chicken 🤤 is a easy American recipe that serves 2. 400 calories per serving. Recipe by Madelaine Rascan on YouTube.
Prep: 8 min | Cook: 10 min | Total: 23 min
Cost: $10.14 total, $5.07 per serving
Ingredients
- 2 pieces Chicken Breast (boneless, skinless; about 8 oz each)
- 3 tablespoons Frank's RedHot Sauce (for authentic buffalo flavor)
- 0.5 teaspoon Garlic Powder
- 0.25 cup Onion (diced)
- 0.25 cup Celery (diced)
- 1 cup Cheddar Cheese (shredded; sharp preferred)
- 2 stalks Green Onion (thinly sliced)
- 1 cup Kabocha Squash (peeled, cubed, roasted)
- 1 teaspoon Olive Oil (for tossing squash before roasting)
- 0.5 cup Salsa (mild or medium, store‑bought or homemade)
- 2 cups Mixed Lettuce (washed and dried)
- 0.25 teaspoon Salt
- 0.125 teaspoon Black Pepper (freshly ground)
Instructions
Boil the Chicken
Place the chicken breasts in a large pot, cover with cold water, add a pinch of salt, and bring to a gentle boil. Reduce to a simmer and cook for 8‑10 minutes until the internal temperature reaches 165°F (74°C).
Time: PT8M
Temperature: 212°F
Shred the Chicken
Remove the chicken from the pot, let it cool for 2 minutes, then use two forks to pull the meat apart into bite‑size shreds.
Time: PT2M
Prepare the Buffalo Sauce
In a small bowl, combine 3 Tbsp Frank's RedHot sauce, ½ tsp garlic powder, a pinch of salt and pepper. Stir until smooth.
Time: PT1M
Mix Chicken with Sauce
Transfer shredded chicken to the mixing bowl, pour the buffalo sauce over it, and toss until every piece is evenly coated.
Time: PT1M
Add Crunchy Veggies
Stir in the diced onion and celery (¼ cup each) for texture.
Time: PT1M
Roast Kabocha Squash
While the chicken cooks, toss 1 cup cubed kabocha with 1 tsp olive oil, salt, and pepper. Spread on a baking sheet and roast in a pre‑heated 400°F oven for 8‑10 minutes until tender.
Time: PT10M
Temperature: 400°F
Broil the Cheesy Chicken
Transfer the sauced chicken mixture to a glass baking dish, sprinkle 1 cup shredded cheddar evenly on top, and place under the broiler for 2 minutes, watching closely until the cheese melts and bubbles.
Time: PT2M
Temperature: Broil (high)
Assemble the Bowl
Divide 2 cups mixed lettuce into two serving bowls. Top each with half of the cheesy buffalo chicken, roasted kabocha cubes, ¼ cup salsa, and a sprinkle of sliced green onion.
Time: PT2M
Nutrition Facts
- Calories
- 400
- Protein
- 59g
- Carbohydrates
- 15g
- Fat
- 12g
- Fiber
- 3g
Dietary info: High‑protein, Gluten‑free, Low‑carb
Allergens: Dairy, Celery
Ingredient Substitutions
- Instead of Chicken Breast: Turkey breast, Cooked rotisserie chicken (shredded)
- Instead of Frank's RedHot Sauce: Homemade buffalo sauce, Other hot sauces
- Instead of Garlic Powder: Fresh minced garlic (1/2 tsp)
- Instead of Onion: Shallots, Green onion (extra)
- Instead of Celery: Carrot sticks, Bell pepper
- Instead of Cheddar Cheese: Monterey Jack, Mozzarella
- Instead of Green Onion: Chives, Scallions
- Instead of Kabocha Squash: Butternut squash, Acorn squash
- Instead of Olive Oil: Avocado oil, Vegetable oil
- Instead of Salsa: Pico de gallo, Fresh diced tomatoes with lime
- Instead of Mixed Lettuce: Spinach, Romaine hearts
- Instead of Salt: Sea salt, Kosher salt
- Instead of Black Pepper: White pepper
Equipment Needed
- Large Pot
- Cutting Board
- Chef's Knife
- Mixing Bowl
- Blender (optional)
- Glass Baking Dish
- Oven (Broiler)
- Measuring Spoons
- Tongs (optional)
- Wooden Spoon
Critical Steps — Do Not Skip
- Boiling the chicken until fully cooked (165°F).
- Ensuring the cheese is broiled just until melted to avoid burning.
- Roasting kabocha until tender but not mushy.
Chef Tips from the Video
- For extra tang, add a splash of white vinegar to the buffalo sauce.
- Use a high‑quality sharp cheddar for the best melt and flavor.
- If you like extra heat, drizzle a few drops of hot sauce over the assembled bowl.
Troubleshooting
Chicken turns out dry after boiling.
Do not overcook; simmer just until the internal temperature reaches 165°F. Let the chicken rest briefly before shredding.
Cheese burns during broiling.
Watch the dish closely; remove as soon as the cheese is melted and lightly golden, usually within 1‑2 minutes.
Kabocha remains hard.
Cut the cubes into ½‑inch pieces and increase roasting time by 2‑3 minutes, or cover the tray with foil to trap steam.
Storage
Refrigerator: Store leftovers in an airtight container for up to 3 days.
Freezer: Shredded chicken and sauce can be frozen for up to 2 months; thaw before reheating.
Room temperature: Do not leave the assembled bowl at room temperature for more than 2 hours.
Make-Ahead Tips
- Boil and shred the chicken a day ahead; store in the fridge in a sealed bag.
- Roast the kabocha squash in advance and reheat briefly before serving.
- Prepare the buffalo sauce and keep it in a small jar for quick mixing.
Frequently Asked Questions
What is the cultural significance and history of Buffalo Chicken Salad Bowl in American cuisine?
Buffalo chicken originated in Buffalo, New York in the 1960s as a wing dish coated in hot sauce and butter. Over time, the flavor migrated to salads and bowls, offering a lighter, high‑protein alternative while preserving the iconic spicy tang.
What are the traditional regional variations of buffalo‑style chicken dishes in the United States?
Beyond the classic wing, regional twists include buffalo chicken pizza in the Midwest, buffalo chicken dip in the South, and buffalo chicken wraps on the West Coast. Each adapts the hot‑sauce‑butter base to local preferences.
How is Buffalo Chicken Salad Bowl traditionally served in American casual dining?
It is typically presented over a bed of crisp lettuce or mixed greens, topped with shredded chicken tossed in buffalo sauce, a sprinkle of cheese, and optional veggies like celery or carrots, often accompanied by ranch or blue‑cheese dressing on the side.
What occasions or celebrations is Buffalo Chicken Salad Bowl commonly associated with in the United States?
The dish is popular for game‑day gatherings, quick weeknight meals, post‑workout protein boosts, and casual brunches where a spicy, satisfying bite is desired.
What makes this Buffalo Chicken Salad Bowl special or unique in American cuisine?
It combines the classic buffalo flavor with a balanced bowl format, adding roasted kabocha squash for sweetness and texture, and a modest amount of cheese for richness while staying under 400 calories per serving.
What are the most common mistakes to avoid when making Buffalo Chicken Salad Bowl at home?
Common errors include over‑boiling the chicken, which makes it dry; broiling the cheese too long, causing a burnt taste; and under‑roasting the kabocha, resulting in a hard bite. Follow the timing cues and watch the cheese closely.
Why does this recipe use a blender for the sauce instead of simply mixing by hand?
Blending creates a perfectly smooth emulsion of hot sauce, garlic powder, and seasonings, ensuring every shred of chicken is evenly coated without lumps, which is harder to achieve with a spoon alone.
Can I make the Buffalo Chicken Salad Bowl ahead of time and how should I store it?
Yes. Boil and shred the chicken a day ahead, store in the fridge in a sealed container. Roast the kabocha separately and keep refrigerated. Assemble the bowl just before eating; the assembled bowl can sit for up to 2 hours at room temperature.
What texture and appearance should I look for when the Buffalo Chicken Salad Bowl is done?
The chicken should be moist and fully coated with a glossy red sauce, the cheddar should be melted and lightly browned, and the kabocha cubes should be tender with a caramelized edge. The lettuce stays crisp and the salsa adds a fresh, juicy contrast.
What does the YouTube channel Madelaine Rascan specialize in?
The YouTube channel Madelaine Rascan focuses on high‑protein, quick‑prep meals that blend comfort food flavors with healthy twists, often featuring bold sauces and creative ingredient pairings.
How does the YouTube channel Madelaine Rascan's approach to American comfort food differ from other cooking channels?
Madelaine Rascan emphasizes calorie‑counted, protein‑rich versions of classic dishes, using techniques like boiling chicken for easy shredding and fast broiling for a melty finish, while many other channels prioritize indulgence over nutritional balance.
Last updated: September 3, 2026
