Buffalo chicken quinoa salad
Buffalo chicken quinoa salad is a easy American recipe that serves 5. 350 calories per serving. Recipe by Jennifer Johnson FunFitness on YouTube.
Prep: 37 min | Cook: 8 hrs 15 min | Total: 9 hrs 7 min
Cost: $18.90 total, $3.78 per serving
Ingredients
- 2.5 pounds Chicken Breast (skinless, boneless; shred after cooking)
- 0.5 cup Frank's RedHot Buffalo Wing Sauce (used for cooking chicken and optional extra heat)
- 0.5 cup Water (for crockpot)
- 1 cup Quinoa (rinsed before cooking)
- 2 cups Low‑Sodium Organic Chicken Broth (for cooking quinoa)
- 1 cup Black Beans (canned, drained and rinsed)
- 5 cups Mixed Greens (such as spinach, arugula, romaine)
- 1 cup Cherry Tomatoes (halved)
- 1 medium Red Bell Pepper (diced)
- 1 medium Yellow Bell Pepper (diced)
- 2 stalks Celery Stalks (diced)
- to taste Salt (optional)
- to taste Black Pepper (optional)
Instructions
Prepare Chicken in Crockpot
Place the chicken breasts in the crockpot, pour in the buffalo wing sauce and water, and stir to coat evenly.
Time: PT5M
Cook Chicken
Set the crockpot to low and cook for 8 hours (or high for 4 hours) until the chicken is tender and easily shreds.
Time: PT8H
Cook Quinoa
Rinse the quinoa under cold water. Combine quinoa and chicken broth in a saucepan, bring to a boil, then reduce to a simmer, cover, and cook 15 minutes until liquid is absorbed.
Time: PT15M
Temperature: Medium heat
Cool Quinoa
Transfer the cooked quinoa to a large bowl and spread it out to cool for about 10 minutes.
Time: PT10M
Chop Vegetables
Dice the red and yellow bell peppers, slice the celery, halve the cherry tomatoes, and measure out the mixed greens.
Time: PT10M
Prepare Black Beans
Drain and rinse the canned black beans in a colander.
Time: PT2M
Shred Cooked Chicken
Remove the chicken from the crockpot, let it cool slightly, then shred with two forks into bite‑size pieces.
Time: PT5M
Assemble Salad
In a large mixing bowl combine cooled quinoa, black beans, chopped vegetables, mixed greens, and shredded chicken. Add the remaining buffalo sauce from the crockpot (or extra to taste) and toss gently to coat.
Time: PT5M
Portion and Store
Divide the salad into five airtight containers and refrigerate.
Time: PT5M
Nutrition Facts
- Calories
- 350
- Protein
- 30 g
- Carbohydrates
- 35 g
- Fat
- 8 g
- Fiber
- 7 g
Dietary info: High protein, Gluten free, Dairy free, Low carb, Meal prep friendly
Allergens: Chicken
Ingredient Substitutions
- Instead of Chicken Breast: Cooked rotisserie chicken, Turkey breast
- Instead of Frank's RedHot Buffalo Wing Sauce: Homemade buffalo sauce, Hot sauce with cayenne
- Instead of Quinoa: Brown rice, Farro
- Instead of Low‑Sodium Organic Chicken Broth: Vegetable broth, Water with bouillon
- Instead of Black Beans: Kidney beans, Pinto beans
- Instead of Mixed Greens: Lettuce mix, Kale
- Instead of Cherry Tomatoes: Grape tomatoes
- Instead of Red Bell Pepper: Any red pepper
- Instead of Yellow Bell Pepper: Any yellow pepper
- Instead of Celery Stalks: Celery ribs
Equipment Needed
- Crockpot (Slow Cooker)
- Saucepan
- Cutting Board
- Chef's Knife
- Measuring Cups
- Mixing Bowl
- Colander
- Spoon or Spatula
- Food Storage Containers (5)
Critical Steps — Do Not Skip
- Shred chicken while still warm to retain moisture.
- Cool quinoa before mixing to avoid wilting the greens.
- Toss the salad gently to keep the greens crisp and evenly coat with buffalo sauce.
Chef Tips from the Video
- Use low‑sodium chicken broth to keep the dish heart‑healthy.
- Add a squeeze of fresh lime juice right before serving for extra brightness.
- Garnish with chopped cilantro or green onions for color and flavor.
Troubleshooting
Chicken turns out dry.
Shred while still warm and stir in a couple of spoonfuls of the cooking liquid to add moisture.
Quinoa is mushy.
Use the correct water‑to‑quinoa ratio (2:1) and remove from heat as soon as the liquid is absorbed; let it sit uncovered to steam off excess moisture.
Salad becomes soggy after refrigeration.
Cool quinoa completely before mixing and keep the dressing (buffalo sauce) light; add extra greens just before serving if needed.
Storage
Refrigerator: Up to 4 days in airtight containers.
Freezer: Not recommended; texture of greens may become soggy.
Room temperature: Do not leave out more than 2 hours.
Make-Ahead Tips
- Cook the chicken and quinoa a day ahead and store them separately to keep the salad fresh.
- Keep the buffalo sauce separate until just before mixing if you prefer extra‑crisp greens.
Frequently Asked Questions
What is the cultural significance and history of Buffalo Chicken Quinoa Salad in American fitness cuisine?
Buffalo flavor originated in the American Midwest as a spicy wing sauce and has become a staple in high‑protein, low‑carb meals for athletes and fitness enthusiasts. Combining it with quinoa, a South American grain, reflects the modern American trend of merging bold flavors with nutrient‑dense ingredients for convenient meal‑prep.
What are the traditional regional variations of Buffalo Chicken Quinoa Salad in United States cuisine?
While the classic version uses buffalo wing sauce, some regions swap in ranch‑flavored dressing or add blue‑cheese crumbles. In the Southwest, people often add corn and avocado, whereas the Pacific Northwest may incorporate kale and apple cider vinaigrette for a lighter twist.
How is Buffalo Chicken Quinoa Salad traditionally served in American fitness circles?
It is typically served cold in individual meal‑prep containers, eaten straight from the fridge for lunch or post‑workout recovery. Some athletes pair it with a side of fresh fruit or a protein shake to round out the meal.
What occasions or celebrations is Buffalo Chicken Quinoa Salad associated with in American culture?
The salad is popular for weekly meal‑prep, gym‑buddy potlucks, and casual game‑day gatherings where a healthier alternative to traditional buffalo wings is desired. It’s also a go‑to dish for fitness challenges and nutrition‑focused events.
What authentic traditional ingredients are used in Buffalo Chicken Quinoa Salad versus acceptable substitutes?
Authentic ingredients include Frank's RedHot Buffalo wing sauce, chicken broth, and quinoa. Acceptable substitutes are any hot sauce with cayenne, low‑sodium vegetable broth, and brown rice or farro if quinoa is unavailable.
What other American fitness dishes pair well with Buffalo Chicken Quinoa Salad?
It pairs nicely with a side of roasted sweet potatoes, a simple cucumber‑mint water, or a protein‑rich Greek yogurt dip. For a complete meal, add a handful of almonds or a boiled egg for extra protein.
How has Buffalo Chicken Quinoa Salad evolved over time in American health‑focused cooking?
Originally a simple chicken wing salad, it has evolved to include whole grains like quinoa, plant‑based proteins such as black beans, and a focus on low‑sodium broths. The evolution mirrors the broader shift toward balanced macros and clean‑eating principles.
What are the most common mistakes to avoid when making Buffalo Chicken Quinoa Salad?
Common mistakes include overcooking the quinoa, which makes it mushy; shredding chicken after it has cooled completely, which can lead to dry pieces; and mixing the dressing while the quinoa is still hot, which wilts the greens.
Why does this Buffalo Chicken Quinoa Salad recipe use a crockpot for the chicken instead of grilling?
The crockpot gently braises the chicken in buffalo sauce, ensuring maximum flavor absorption and tender, shreddable meat with minimal effort—ideal for batch cooking and meal‑prep. Grilling would add a smoky note but could dry the chicken if not monitored closely.
What does the YouTube channel Jennifer Johnson FunFitness specialize in?
The YouTube channel Jennifer Johnson FunFitness specializes in fun, approachable fitness‑focused cooking, meal‑prep ideas, and healthy lifestyle tips that blend nutrition with easy‑to‑follow recipes for busy people.
How does the YouTube channel Jennifer Johnson FunFitness's approach to American fitness cooking differ from other health cooking channels?
Jennifer Johnson FunFitness emphasizes quick, equipment‑light recipes that can be prepared in bulk, often using a single appliance like a crockpot. The channel also integrates workout tips and calorie‑counting guidance, making it a holistic resource rather than just a recipe hub.
Last updated: September 2, 2026
