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This chopped Buffalo chicken blue cheese salad bowl is one of my favorite low-carb salads! I love the crunch of all of the fresh veggies (those carrots!) plus the tangy buffalo chicken and creamy avocado.
Really, with bacon, blue cheese, and buffalo sauce how could you go wrong? This keto salad is great for meal prep as it also holds up really well (minus the avocado) in the refrigerator for a pre-made lunch option. Just be sure to cut the avocado fresh to prevent it from turning brown.
This recipe makes three regular servings or two large servings. A large serving (half of this recipe) is ideal for those who practice intermittent fasting and need a nutritious meal to break their fasting window.
How many carbs are in chili sauce?
Watch out for added sugars in condiments such as chili/hot sauce. Most of these products are not correctly labeled. For example, Frank's RedHot Sauce lists values "per tablespoon" which are rounded down to zero, resulting in seemingly zero-carb values per any amounts. That's also one of the reasons branded products are not reliable when it comes to food tracking.
While added sugar is not always an issue (contrary to common beliefs), eating too many hidden carbs could be what's stalling your progress.
If you want to be absolutely sure and have a complete control over your carb intake, you can always make your own condiments, including Sriracha Chili Sauce and Ranch Dressing. They are easy to make and taste amazing — much better than most store-bought products!
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Hands-on Overall
Nutritional values (per serving)
Net carbs8.7 grams
Protein42.2 grams
Fat46.4 grams
Calories642 kcal
Calories from carbs 6%, protein 27%, fat 67%
Total carbs17.2 gramsFiber8.5 gramsSugars5.5 gramsSaturated fat18.6 gramsSodium1,471 mg(64% RDA)Magnesium82 mg(20% RDA)Potassium1,159 mg(58% EMR)
Ingredients (makes 3 servings)
Buffalo chicken:
- 285 g cooked diced chicken (10 oz)
- 3 tbsp butter, melted (43 g/ 1.5 oz)
- 1/4 cup Frank's RedHot sauce or Sriracha chili sauce (60 ml/ 2 fl oz) - you can make your own chili sauce
Salad:
- 1 large romaine lettuce, chopped (285 g/ 10 oz)
- 4 slices crisped up bacon, crumbled (64 g/ 2.3 oz)
- 1 small carrot, diced (60 g/ 2.1 oz)
- 1/4 cup banana peppers or green bell peppers (30 g/ 1.1 oz)
- 4 green onions, thinly sliced (60 g/ 2.1 oz)
- 1/2 cup halved cherry tomatoes (75 g/ 2.6 oz)
- 1/4 cup crumbled blue cheese (34 g/ 1.2 oz)
- 1 large avocado, diced (200 g/ 7.1 oz)
Dressing:
- 6 tbsp ranch dressing (90 ml/ 3.2 fl oz) - you can make your own Keto Ranch Dressing
- 2 tbsp crumbled blue cheese (20 g/ 0.7 oz)
- 1 tbsp buffalo sauce or Sriracha chili sauce (15 ml)
Instructions
- In a medium bowl toss the chicken with the melted butter and buffalo sauce.
- In a small jar mix together the dressing ingredients.
- Divide the salad fillings between three salad bowls, top with chicken and drizzle with dressing.
- Serve immediately or store in the fridge for up to 2 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken breast, cooked, boiled |
| 0 g | 27.5 g | 2.9 g | 143 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 102 kcal |
| Sriracha Hot Chili Sauce, homemade (KetoDiet blog) |
| 1.8 g | 0.5 g | 1.2 g | 20 kcal |
| Lettuce, Romaine |
| 1.1 g | 1.2 g | 0.3 g | 16 kcal |
| Bacon, crispy (bacon grease removed) |
| 0 g | 6.4 g | 2.1 g | 45 kcal |
| Carrot, fresh |
| 1.4 g | 0.2 g | 0 g | 8 kcal |
| Banana Peppers (Giant) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.9 g | 0.4 g | 0 g | 6 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
| Cheese, blue |
| 0.3 g | 2.4 g | 3.2 g | 40 kcal |
| Avocado, fresh |
| 1.2 g | 1.3 g | 9.8 g | 107 kcal |
| Keto Ranch Dressing (KetoDiet blog) |
| 0.7 g | 0.5 g | 13 g | 121 kcal |
| Cheese, blue |
| 0.2 g | 1.4 g | 1.9 g | 24 kcal |
| Sriracha Hot Chili Sauce, homemade (KetoDiet blog) |
| 0.5 g | 0.1 g | 0.3 g | 5 kcal |
| Total per serving |
| 8.7 g | 42.2 g | 46.4 g | 642 kcal |
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