Low FODMAP Skillet Buffalo Chicken and Spinach Salad
Crispy buffalo-sauced chicken over fresh spinach with carrots and blue cheese dressing. Spicy, tangy, and satisfying.
Instructions
- 1
Toss chicken pieces with cornstarch until evenly coated.
- 2
Heat olive oil in a large skillet over medium heat.
- 3
Cook chicken, turning once, until internal temp reaches 165°F (about 6-8 minutes).
- 4
While chicken cooks, make dressing: combine mayonnaise, blue cheese, milk, and vinegar. Season with salt and pepper.
- 5
Melt butter in a microwave-safe bowl. Stir in hot sauce.
- 6
Pour buffalo sauce over cooked chicken and toss to coat.
- 7
Tear chicken into bite-size pieces.
- 8
In a large salad bowl, combine spinach, carrots, and celery.
- 9
Drizzle with blue cheese dressing and toss to coat.
- 10
Divide into serving bowls and top with buffalo chicken.
- 11
Serve immediately.
FODMAP Notes
Most hot sauces like Cholula and Frank's are FODMAP-safe - avoid those with garlic or onion. Blue cheese is aged and low in lactose. Baby spinach is FODMAP-free. Celery is safe in moderate portions.
Tips
- 💡 Adjust hot sauce to taste
- 💡 Use rotisserie chicken for faster prep
- 💡 Add cherry tomatoes for color
- 💡 Serve with extra blue cheese on the side
Recipe Notes
All the flavors of buffalo wings in a healthier salad format. The spicy chicken, cool creamy dressing, and fresh vegetables create perfect balance.
Substitutions
- Dressing: Ranch dressing
- Cheese: Gorgonzola or feta
- Greens: Romaine or mixed greens
Storage
- Best: Serve immediately
- Chicken: Can be prepped ahead, reheat before serving
FODMAP Stacking Note
One serving (1/4 of salad) is low FODMAP. Verify hot sauce ingredients.
Related Recipes
- Low FODMAP Grilled Chicken Salad
- Low FODMAP Cobb Salad
- Low FODMAP Chicken Caesar Salad