Gluten Free Buffalo Chicken Salad


My husband absolutely loves buffalo sauce!  He has been super-supportive of the dietary changes I’ve made.  He even agreed to follow it himself (for the most part, anyway!).  One of the most difficult things about eating clean for him has been to give up his hot wings.  Most of the commercial varieties available are filled with artificial colors and preservatives, which are big no-nos on a clean eating program.

Well, he did some research and found out that buffalo sauce is just hot sauce with butter in it.  We did some more digging, and found out that Frank’s Red Hot Original ( sauce is gluten free!  I read the ingredient list and saw only real ingredients listed, so I was on board with eating it.  Since butter is casein free, it’s the one dairy item I can still eat.  So, we decided to make buffalo sauce & chicken breaded with corn meal, almond milk & egg, and fried in a small amount of olive oil.

Honestly, I wasn’t expecting great results.  Sometimes even I still think that healthier can’t taste better than unhealthy (even though I know better).  These were just as good if not better than what we’ve had a restaurants.  The best part is, we know exactly what’s in it, and that it’s made from healthier ingredients.


  • 2 Hormone & antibiotic free boneless skinless chicken breasts
  • 1 cup Almond milk
  • 3 Cage free eggs (one for batter, two hard boiled for salad)
  • 1 cup organic Corn Meal
  • 1/2 cup Olive Oil
  • 1/2 bottle of Frank’s Red Hot sauce (we had a 5 oz bottle)
  • 1 stick of butter from grass fed cows
  • 2 cups Romaine lettuce
  • 1/2 cup Red Onion
  • 2 Organic Kosher Dill pickles


  • Put the Frank’s Red Hot & butter into a saucepan on low-med heat, stirring occasionally
  • Put two of the eggs on to boil
  • Cut the chicken breast into bite sized pieces
  • Heat the olive oil in a frying pan (we used a stainless steel pan)
  • Mix milk & one egg together & put in a dish you can use for dipping the chicken
  • Pour Corn Meal, salt & pepper into a separate dish you can use to dip the chicken
  • Dip the chicken in the wet, then dry ingredients, and put into the pan
  • Allow pieces to fry until cooked through, then put on a surface where the oil can drain off (I suggest a cooling rack or a plate with paper towels on it to absorb the oil)
  • While the chicken is cooling, chop the romaine, red onion, dill pickle & hard boiled egg
  • Dip the chicken in the buffalo sauce & use it to top the salad
  • Use additional buffalo sauce as salad dressing

The above recipe yielded about 3 servings.  We each had a salad & there was enough chicken and sauce left over for one of us to have another salad.  It honestly could’ve made four servings if our portion sizes had been a bit smaller.  Because we were both hungry and had been craving this meal, we both ate a bit too much.  It tasted amazing, and really satisfied our craving for buffalo wings.  Granted, this is not something I would eat too often.  It’s definitely a healthier version than what you would get if you went to a restaurant, so I’m happy with it.  Now at least we know that we can satisfy this food craving without going too far off our normal eating routine.

I hope you find this helpful.  Thanks for reading!

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