Healthy Buffalo Chicken Pasta Salad with Blue Cheese: The Ultimate Meal Prep Delight

Name: Healthy Buffalo Chicken Pasta Salad with Blue Cheese
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 2 cups cooked chicken breast, shredded or diced; 8 oz dry fusilli or rotini pasta; 1 medium red bell pepper, diced; 1 cup celery, diced; 1 cup carrot, shredded; 1/2 cup plain Greek yogurt; 1/4 cup buffalo hot sauce (like Frank’s RedHot); 1/4 cup blue cheese dressing; 1/4 cup blue cheese crumbles; 1 tbsp lemon juice; to taste fresh parsley or dill; to taste salt and pepper

Published by Ilyas, Date :

July 10, 2025

Chicken Recipes

When you’re in the mood for something bold, savory, and healthy, look no further than this Healthy Buffalo Chicken Pasta Salad with Blue Cheese. It’s the perfect combination of creamy Greek yogurt-based dressing, tender buffalo chicken, and crunchy, fresh veggies. This protein-packed dish is a great way to enjoy all the delicious flavors of a classic buffalo chicken without the heaviness that usually comes with it. Whether you’re meal prepping for the week, bringing a dish to a potluck, or craving a refreshing weeknight dinner, this salad has got you covered.

What makes this recipe even better is how quickly it comes together. In about 25 minutes, you’ll have a flavorful, filling salad that’s great served cold or at room temperature. Plus, you can easily customize it by adjusting the heat, adding extra veggies, or swapping the pasta for something that fits your dietary needs. Let’s dive in and talk about what makes this buffalo chicken pasta salad so irresistible!

Why You’ll Love This Recipe

Balanced and Nutritious: This is a complete meal with protein, healthy fats, complex carbs, and plenty of veggies. Whether you’re following a protein meal plan or looking for healthy comfort food, this salad covers all the bases. You get your high protein meals, and it’s full of flavors that everyone can enjoy.
Tangy and Spicy: The buffalo sauce gives the dish a nice kick, and the creamy blue cheese dressing balances it all out. It’s the perfect combo of heat and creaminess, and every bite bursts with flavor.
Quick and Easy: Ready in just about 25 minutes! From prep to plate, this is a fast and easy weeknight dinner or lunch option that doesn’t take much time at all.
Great for Meal Prep: You can make this salad ahead of time, and it actually tastes better after it sits for a bit. It’s perfect for meal prep, and it holds up well in the fridge for a few days.
Customizable: Don’t like blue cheese? Switch it out for feta or shredded mozzarella. Want more veggies? Add cucumber, avocado, or green onions. The options are endless!

What Makes This Recipe Special?

This buffalo chicken pasta salad is a game-changer in terms of flavor and texture. What sets it apart is the combination of Greek yogurt and blue cheese dressing for the creamy sauce. Not only does this make the dressing rich and velvety, but it also lightens up the dish, making it a more healthy comfort food option. The tangy buffalo sauce adds that perfect level of heat, while the blue cheese crumbles give it a sharp, bold flavor that works harmoniously with the rest of the ingredients.

One of the best things about this recipe is how easily you can tweak it to fit your preferences or dietary restrictions. If you’re gluten-free, you can easily swap in a gluten-free pasta. If you’re looking for low calorie chicken meal prep, this salad is perfect. And if you’re following a high protein keto meal plan, you can substitute the pasta with zucchini noodles or shirataki noodles for a low-carb alternative. It’s the kind of dish that’s not only tasty but adaptable to your lifestyle!

Ingredients

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Here’s what you’ll need to make this healthy buffalo chicken pasta salad with blue cheese:

Cooked chicken breast, shredded or diced (rotisserie chicken works great here for convenience)
Dry fusilli or rotini pasta (or any pasta you prefer)
Red bell pepper, diced
Celery, diced
Carrot, shredded
Plain Greek yogurt (this is the base for your creamy dressing)
Buffalo hot sauce (Frank’s RedHot is a popular choice, but you can adjust to your heat level)
Blue cheese dressing (for added creaminess and flavor)
Blue cheese crumbles (a must for that bold, tangy flavor)
Lemon juice (for a fresh, zesty kick)
Fresh parsley or dill (for garnish)
Salt and pepper, to taste

How to Make It Step-by-Step

This buffalo chicken pasta salad is as easy as it gets, with minimal prep and maximum flavor. Here’s how to make it:

Cook the Pasta
Start by cooking your pasta in salted boiling water until it’s al dente (about 8-10 minutes, depending on the pasta shape). Once done, drain the pasta and rinse it under cold water to cool it down. This step helps prevent the pasta from becoming too mushy and ensures that your salad stays fresh and crisp.
Make the Dressing
In a medium bowl, whisk together Greek yogurt, buffalo sauce, blue cheese dressing, lemon juice, and salt and pepper. This creamy dressing is the heart of the dish—tangy, spicy, and just the right amount of creamy.
Combine the Ingredients
In a large bowl, combine the cooled pasta, shredded chicken, diced red bell pepper, celery, and shredded carrot. These veggies add crunch and freshness, which balance the rich dressing beautifully.
Toss and Coat
Pour the creamy dressing over the salad and toss everything together until the pasta and veggies are well coated. Make sure the buffalo chicken and the dressing are evenly distributed throughout the salad.
Add the Blue Cheese and Herbs
Stir in the blue cheese crumbles and some fresh parsley or dill. The blue cheese adds that extra bold flavor, and the herbs bring freshness and color to the salad.
Chill and Serve
For the best flavor, refrigerate the salad for about 15–30 minutes to let the flavors meld together. If you’re in a hurry, you can serve it immediately, but chilling it really makes a difference in taste. Once chilled, give it a final toss, and it’s ready to go!

Tips for Best Results

Use Cold Pasta: Rinsing the pasta under cold water after cooking is key to ensuring that it stays firm and doesn’t absorb too much dressing.
Customize the Heat: If you like your buffalo chicken pasta salad extra spicy, add more buffalo sauce. For a milder version, reduce the amount of sauce.
Make it Extra Creamy: If you want a creamier texture, feel free to add a little more Greek yogurt or even a spoonful of mayo.
Use Rotisserie Chicken: For a quicker option, use rotisserie chicken instead of cooking the chicken breast. It adds flavor and saves you time.

Ingredient Substitutions & Variations

Dairy-Free: To make this salad dairy-free, substitute the Greek yogurt with a dairy-free yogurt, and swap the blue cheese with dairy-free cheese crumbles. There are also plenty of vegan buffalo sauce and dressing options available if you’re avoiding dairy.
Gluten-Free: If you’re following a gluten-free diet, simply swap the pasta for gluten-free pasta. There are many great options out there, from rice-based to chickpea pasta, that will work perfectly in this salad.
More Veggies: Add more crunch by tossing in cucumbers, radishes, or baby spinach. These will add extra color and texture to your salad, making it even more vibrant and nutrient-packed.
Vegan Version: If you prefer a vegan meal prep option, replace the chicken with tofu or tempeh, and use a plant-based yogurt and dressing to keep it vegan-friendly.

Serving Suggestions

This buffalo chicken pasta salad is a meal on its own, but if you’re looking to pair it with something else, here are a few great options:

Side Salad: A light, crisp side salad with mixed greens and a lemon vinaigrette will balance the richness of the pasta salad.
Fresh Fruit: Serve with a refreshing side of fresh fruit—berries, grapes, or a citrus salad work wonderfully here.
Whole Grain Crackers: Crunchy whole grain crackers or pita chips are a great addition to this dish, offering a bit of extra texture and helping scoop up that delicious dressing.

Pairing Ideas (Drinks, Sides, etc.)

Wine Pairing: A light white wine like Sauvignon Blanc or a chilled rosé would complement the spicy and creamy elements of the salad perfectly.
Cold Beverages: If you’re serving this at a picnic or BBQ, pair it with iced tea, lemonade, or a cold sparkling water for a refreshing contrast to the heat from the buffalo sauce.

How to Store and Reheat Leftovers

Refrigeration: This salad can be stored in an airtight container in the fridge for up to 4 days. The flavors develop and improve the longer it sits, so it’s perfect for meal prep or leftovers.
Reheating: While it’s great served cold, if you prefer it warm, just give it a quick toss in the microwave for about 30 seconds to a minute. If it gets too thick, add a little extra dressing or a splash of water to loosen it up.

Make-Ahead and Freezer Tips

Make-Ahead: You can easily prepare this buffalo chicken pasta salad ahead of time. Just combine the pasta, veggies, chicken, and dressing, and refrigerate it for up to 4 days. It’s great for meal prep and ready to go whenever you need it.
Freezing: This recipe doesn’t freeze well due to the dairy-based dressing, which can separate once thawed. It’s best enjoyed fresh or within a few days of making.

Common Mistakes to Avoid

Overcooking the Pasta: Be sure to cook the pasta al dente so that it doesn’t become too mushy. Cold pasta will help the salad maintain its texture.
Not Chilling Long Enough: Let the salad chill for at least 15–30 minutes before serving to allow the flavors to meld. It’s worth the wait!
Skipping the Pasta Rinse: Make sure to rinse the pasta under cold water after cooking. This prevents it from becoming too soft and ensures the salad stays fresh.

Frequently Asked Questions (FAQ)

Can I use rotisserie chicken?
Yes! Rotisserie chicken is a great option for saving time and adding extra flavor.

Is this salad spicy?
It has a moderate heat from the buffalo sauce, but you can easily adjust the spice level by adding more or less sauce depending on your preference.

How can I make it dairy-free?
Use a dairy-free yogurt and cheese alternative, and swap out the blue cheese for a plant-based option.

Can I make this ahead of time?
Yes, it’s perfect for meal prep. Just store it in the fridge, and it will stay fresh for up to 4 days.

Cooking Tools You’ll Need

Large mixing bowl
Whisk for dressing
Knife and cutting board for chopping veggies and chicken
Pasta pot for boiling pasta

This Healthy Buffalo Chicken Pasta Salad with Blue Cheese is everything you want in a meal—bold, spicy, creamy, and packed with protein. It’s perfect for any occasion, whether you’re looking for a quick family meal, healthy lunch ideas, or a potluck dish that will wow the crowd.

If you enjoyed this recipe, don’t forget to save it on Pinterest or share it with a friend!