Hey there, fellow food lovers! Today I’m diving into something that’s been on my mind lately – the calorie content of Chili’s Boneless Buffalo Chicken Salad with House-Made Ranch Dressing. If you’re anything like me, you might think ordering a salad is always the “healthy choice” when dining out. Well, buckle up because we’re about to explore why this particular salad might surprise you!
The Calorie Breakdown: Not Your Average Salad
I recently stopped by Chili’s for lunch and almost ordered their Boneless Buffalo Chicken Salad thinking it would be a lighter option than a burger. Boy was I wrong! Let’s break down what’s actually in this popular menu item
Chili’s Boneless Buffalo Chicken Salad contains
- Crispy chicken tossed in spicy Buffalo sauce
- Bacon (yep, bacon in a salad!)
- Bleu cheese crumbles
- Pico de gallo
- Tortilla strips
- House-made ranch dressing
Sounds delicious, right? But here’s the kicker – this salad packs a whopping 1020 calories per order! That’s more than half the daily recommended calorie intake for many adults on a 2000-calorie diet.
Macronutrient Breakdown
Let’s get into the nitty-gritty of what makes up those 1020 calories
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Fat | 64g | 98% |
| Saturated Fat | 14g | 70% |
| Trans Fat | 0.5g | – |
| Cholesterol | 145mg | 48% |
| Sodium | 4780mg | 199% |
| Total Carbs | 60g | 20% |
| Dietary Fiber | 7g | 28% |
| Sugars | 7g | – |
| Protein | 52g | 104% |
The Good, The Bad, and The Salty
The Good
The silver lining? This salad is packed with protein – 52 grams to be exact! That’s actually a significant amount that’ll keep you feeling full for hours. It also provides 7 grams of dietary fiber, which is about 28% of your daily needs.
The Bad
Let’s talk about that fat content. At 64 grams of total fat (98% of your daily value), this salad contains more fat than many fast food burgers! The saturated fat content alone (14g) takes up 70% of what you should consume in an entire day.
The REALLY Bad
The sodium content is what really blew my mind. This salad contains a staggering 4780mg of sodium – that’s 199% of your recommended daily intake! In other words, just one of these salads gives you nearly TWO DAYS worth of sodium. Yikes!
Calorie Burn Time: Working Off That Salad
If you’re wondering how much exercise it would take to burn off this salad, the numbers might surprise you:
- Swimming: 85 minutes
- Jogging: 117 minutes
- Cycling: 156 minutes
- Walking: 284 minutes
That’s right – you’d need to walk for nearly 5 hours to burn off this single salad! Or if you prefer swimming, you’d need to do laps for an hour and 25 minutes.
Is It Keto-Friendly?
For those following a ketogenic diet, you might be wondering if this high-fat option could work for you. With 53g of net carbs (60g total carbs minus 7g fiber), this salad is definitely NOT keto-friendly. Most keto diets limit carbs to 20-50g per day, so this salad would blow your entire carb allowance in one meal.
Weight Watchers Points
If you’re tracking Weight Watchers points, here’s what you’re looking at:
- 31 SmartPoints
- 27 PointsPlus
- 29 Freestyle Points
That’s a significant chunk of your daily points allowance on just one meal!
What People Think: Healthy or Not?
According to user ratings, opinions are split on whether this salad is healthy. About 56% of people surveyed think it’s a healthy option, while 44% recognize it’s not so healthy. However, 100% of voters agree it tastes good! (No surprise there – with that much fat, salt, and crispy chicken, it’s bound to be delicious!)
Making It Healthier: My Personal Tips
If you’re craving the Buffalo chicken flavor but don’t want to consume 1020 calories in one sitting, here are some modifications I’ve tried:
- Ask for grilled chicken instead of crispy (fried) chicken
- Request dressing on the side and use half the amount
- Skip the tortilla strips or ask for a smaller portion
- Go light on the bleu cheese crumbles
- Share the salad with a friend and order a side of veggies
These simple changes could potentially cut the calories by 30-40% while still giving you that Buffalo chicken flavor you’re craving.
Comparing to Other Menu Items
What’s really interesting is that this salad actually contains MORE calories than some other menu items you might consider “unhealthy” at Chili’s. For perspective:
- Classic Bacon Burger: 910 calories
- Original Chicken Crispers (4 count): 840 calories
- Southwestern Eggrolls: 810 calories
So this “salad” is actually higher in calories than these traditionally indulgent options!
Who Should Avoid This Salad?
I’d recommend being cautious about ordering this salad if you:
- Have high blood pressure (due to the extremely high sodium content)
- Are watching your calorie intake for weight loss
- Have heart disease or are at risk (due to high saturated fat)
- Are following a low-carb or keto diet
The Bottom Line: Knowledge is Power
I’m not saying you should NEVER order this salad – it’s obviously popular for a reason (hello, deliciousness!). But I do think it’s important to go in with your eyes open. Sometimes the “healthy option” isn’t what it seems, and the word “salad” on a menu doesn’t automatically mean low-calorie.
We all deserve to enjoy our food choices without guilt, but we also deserve to make informed decisions about what we’re putting in our bodies. If you’re craving this particular salad, maybe consider it an occasional indulgence rather than a “healthy” regular choice.
What’s Your Experience?
Have you tried Chili’s Boneless Buffalo Chicken Salad? Were you surprised by the calorie content? I’d love to hear your thoughts and experiences with this menu item!
Final Thoughts
The next time you’re at Chili’s and thinking of ordering a salad to be “good,” remember that not all salads are created equal. This particular option is more of an indulgence than a light choice – and that’s okay! Just be aware of what you’re getting so you can plan the rest of your day accordingly.
And hey, if you’re going to splurge on something that’s 1020 calories, make sure you enjoy every single bite! Life’s too short for food regrets.
Until next time, happy (and informed) eating!
P.S. – If you’ve found this breakdown helpful, please share it with friends who might be surprised by these numbers too! Knowledge is power, especially when it comes to food choices.
FAQs About Chili’s Boneless Buffalo Chicken Salad
How many calories are in Chili’s Boneless Buffalo Chicken Salad?
The salad contains 1020 calories per serving (full order).
Is Chili’s Boneless Buffalo Chicken Salad keto-friendly?
No. With 53g of net carbs, it exceeds the typical keto daily carb limit.
How much sodium is in this salad?
It contains 4780mg of sodium, which is 199% of the recommended daily value.
How much protein does this salad provide?
The salad provides 52g of protein, which is 104% of the daily value.
Would this salad be good for weight loss?
At 1020 calories per serving, this salad would not be an ideal choice for most weight loss plans unless it’s the main meal of the day and other meals are significantly reduced in calories.
What I Used and Learned While Testing
- I used and really like this buffalo sauce from Whole Foods. If you’re a little “spice shy” then this Primal Kitchen mild buffalo sauce is also a great option, because it packs great buffalo flavor without so much heat.
- To speed up the chopping of the veggies and the chicken, I love this food chopper for making this salad recipe!
- For make-ahead lunches, store the dressing and the roasted chickpeas in separate containers to add to the salad just before eating, because no one likes soggy lettuce! This is my go-to salad container when packing lunches. I love that it’s glass and has a divided tray for salad toppers, a fork, and a dressing container all built right in.
- The crunchy chickpeas are one of my favorite parts of this salad. They add fiber and crunch and act somewhat like a crouton, only better, in my opinion. So don’t skip them!
In the recipe card below, I give you the salad ingredients I used, but there’s really no right or wrong way to make this recipe. Feel free to experiment with different mix-ins and what you have on hand!
Here are some of the ways I’ve strayed from the main recipe that are also good:
- For a dairy-free version, I used our homemade Paleo ranch dressing and left out the blue cheese
- My husband suggested adding some crumbled bacon, which was super tasty!
- I “beefed up” the extra seasonings in the chicken one time, by adding a ½ teaspoon each of garlic powder and onion powder
- I stuffed the entire salad leftovers into tortillas for lunch, and it was divine! You could also try it in lettuce wraps for a low-carb option
- Since I love spice, I tend to add an extra drizzle of hot sauce or buffalo wing sauce like Frank’s red hot sauce over top
- Instead of the ranch, you could use blue cheese dressing or Greek yogurt-based dressing
- If you have them on hand, feel free to throw in extras like diced tomatoes, cilantro, and green onions
OK, since this is a fresh salad, it’s best to serve it right after you make it. But since we’re all strapped for time, I found some easy ways to do some meal prep that doesn’t compromise the textures or result in soggy ingredients in our buffalo chicken salad.
- Combine the ingredients for the dressing, and store them in an airtight container in the fridge for up to 2 weeks.
- Store the marinated grilled chicken in a separate airtight container in the fridge for up to 3 days.
- Chop and combine the veggies, and store them in a third container for 1-2 days.
- When you’re ready to eat, combine all the ingredients, toss the salad, and enjoy!
Free Summer Meal Plan
If you’re looking to lighten your load this summer, let us do the heavy lifting of planning dinners for a full month. We’ve included a done-for-you grocery list, plus recipe suggestions for breakfasts, lunches, and snacks and even a free workout plan that you can do at home while the kids are on summer break.
